Workout plans
Pick a plan. Your room is big enough.
Every plan is bodyweight only, built for a small space. We lay it out move by move. All that’s left is picking the day.
- Strength, cardio, core and mobility
- Several difficulty steps per plan
- No equipment, no gym
Workout plans
Every plan tells you what it asks.
Pick the one that fits the time and the energy you’ve got today.
Full body
One session that covers everything. The easiest place to start, and to keep up.
Upper body strength
Push-ups, rows and dips. They get harder as you do.
Lower body strength
Squats, lunges and step-ups. Strong legs, no weights.
Core strength
Planks, hollow holds and dead bugs. A steadier middle makes every other plan easier on you.
Advanced session
Diamond and decline push-ups, inverted rows and slow leg raises. The top of every ladder, for when you’re ready.
Metabolic cardio
Longer, steadier work for the days you want to settle into it.
Mobility flow
Cat-cow, downward dog and thoracic rotations to loosen what sitting tightens.
Mind and body
Box breathing, child’s pose and a slow cool-down, for the days that need one.
Or build one yourself.
Custom Workouts uses the same move library the plans do. Choose your moves, set the pace, and save it. It’ll be waiting for you next time.
- Pick from all 44 moves, filtered by muscle group
- Set your own rounds, work time and rest
- Save it once and run it as often as you like
- Or tell Eva what you want and let her build it
The one you built yourself is the one you’ll come back to.
Questions people ask
Do I need any equipment?
No. Every plan and every move in StepInside is bodyweight only. Where a plan mentions a chair or a wall, it means the ordinary one you already have.
How much space do I need?
About the size of a yoga mat. We built the plans around small rooms, so nothing asks you to cross the floor.
I am completely new to this. Where do I start?
Start with a full body plan at its easiest step. Every family has several difficulty steps, so you can move up without switching plans.
Can I change a plan once I have started?
Yes. Swap the difficulty step, move sessions to other days, or ask Eva to reshuffle the week for you.
