At-home workouts · Made for women 55+

Your next chapter is your strongest.

Q: What are the 2 free bonus programs?

Chair Yoga, a repeatable weekly practice with four illustrated routines, 18 movement cards and a four-week tracker, all doable from a chair. And the Meal Planner, with 80 illustrated meal and drink ideas, a weekly planner and recipe cards. Both are included in the same download at no extra cost.

rated 4.8/5 by 2100+

Simple 10–30 minute workouts designed for changing joints, bones and hormones. Created by specialists who truly understand your body. Download it today and train in your living room, at your own pace.

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What's inside

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Standing Workouts
Step-by-step guides

10–30 minutes a day
No jumping, no impact
True beginner friendly
On your phone, tablet or printed
10–30 minutes a day
No jumping, no impact
True beginner friendly
On your phone, tablet or printed

A routine that works for you. And with you.

Every session adapts to your level and your day. You’ll always feel challenged, never overwhelmed, and you’ll finish each workout with more energy than you started with.

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One-time payment
Satisfaction guaranteed

It was never about willpower.

Nobody ever designed a workout for you.

After 50, your body doesn’t need to be pushed to the limit. It needs to be trained smart: more strength, more balance, more mobility. That’s exactly what HerNext does.

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The HerNext method

Three pillars. A body that keeps up with you again.

Every workout targets what matters most from this age on. No impact, no rush.

01

Strength

Muscles that hold you up.

Bodyweight and light-dumbbell training to protect the muscle you naturally lose with age. Carrying groceries, climbing stairs, lifting the grandkids: it all gets easier.

02

Balance

Steady steps, every day.

Targeted stability and coordination work so you move with confidence: on the stairs, on the sidewalk, on vacation.

03

Mobility

Joints that move freely again.

Gentle flows for hips, shoulders and back. So getting out of bed (or up off the floor) stops being something you think about.

Your weekly progress

Track your progress. Feel it every week.

Every program includes a printable weekly tracker for your strength, balance and mobility sessions. Tick them off, and you’ll feel the difference long before you see it.

Strength · 85 / 100
Balance · 70 / 100
Mobility · 90 / 100
Achieved progress

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Balance· 12:14

The programs

A workout for every kind of day.

High-energy days or slow mornings, you choose. 10 programs and 120+ illustrated exercises, all in one download.

20–30 min

Gentle Strength

Light weights and bodyweight to tone up without stressing your joints.

10 min

Mobility

Ease stiff necks, shoulders and hips before your day begins.

15 min

Balance

Progressive drills for stability and confidence in everyday moves.

20–30 min

Always standing trainings

Low-impact cardio for heart and energy, even when it rains.

10 min

Chair trainings

The workout nobody talks about that makes a big difference.

5–10 min

Breathe & Reset

A few minutes to release tension and clear your head.

How it works

Getting started is easier than you think.

HerNext Co.03

Program 03Mobility

PDF · [N] pages

HerNext Co.02

Program 02Balance

PDF · [N] pages

HerNext Co.01

Program 01Standing Training

PDF · [N] pages

Gentle Strength · Week 1p. 12

Chair Training Program

1. Sit tall at the edge of a sturdy chair.

2. Press through your heels and stand up slowly.

Easier: use your hands on your thighs.

Weekly trackerWeek 3

Mon · Strength✓
Tue · Mobility✓
Thu · Balance✓
Sat · Pilates○

1

Get instant access

One payment, and all the PDF programs land in your inbox in seconds. No app, no account, no subscription.

2

Follow your weekly plan

3–4 workouts a week, 10 to 30 minutes each. Start at your level and move up as you get stronger.

3

Train anywhere, anytime

Open it on your phone or tablet, or print it out. All you need is a mat and a chair: no gym, no commute, no one watching.

Download the program

Instant download
One-time payment
Satisfaction guaranteed

Look inside

Open it before you buy it.

These are real pages from your guides. Every exercise comes with a clear photo, simple steps, and the mistakes to avoid. Tap a guide to take a look.

EXERCISE 01 | STEP BY STEP

Stronger Every Day

01Sit-to-Stand

6-10 repetitions

Sit-to-Stand – illustrated in the Stronger Every Day guide

HOW TO DO IT

Sit on a firm chair against a wall. Place feet hip-width apart, slightly behind your knees.
Lean forward from your hips. Push through your feet and stand up, breathing out.
Bend your hips and knees and lower slowly until seated again. That is one repetition.

Make it easier: Use the armrests or a higher stable seat. Keep a comfortable range.
When this feels controlled: Build to 12 controlled repetitions before reducing hand assistance. Later, hold one light dumbbell close to your chest.

EXERCISE OVERVIEW

Stronger Every Day

01Sit-to-Stand6-10 repetitions
02Dumbbell Hip Hinge8-10 repetitions
03Seated Band Row8-10 repetitions
04Wall Push-Up6-10 repetitions
05Supported Calf Raise8-10 repetitions
06Seated Shoulder Press6-10 repetitions

17 more pages unlock with your download

Strength plan · 6 weeks

Stronger Every Day

A stronger next chapter starts at home.

19 pages
6 movements
3 sessions a week
Chair · dumbbells · band

No floor exercises: a chair, a pair of dumbbells and a long resistance band
Start small and build with purpose, one controlled set at a time
A plan you can follow, with an option for busy days

Exercises you’ll learn

Sit-to-Stand
Dumbbell Hip Hinge
Seated Band Row
Wall Push-Up
Supported Calf Raise
Seated Shoulder Press
+4 more inside

EXERCISE 05 | STEP BY STEP

Move Freely

05Supported March

30-45 seconds

Supported March – illustrated in the Move Freely guide

HOW TO DO IT

Stand at a fixed counter with both hands available for support.
Lift one foot just off the floor, put it down, then lift the other. Keep the movement small.
Continue slowly for 30-45 seconds. Stop and rest before you lose control.

Make it easier: Lift heels alternately while toes remain down; or march seated.
When this feels controlled: Build to 60 seconds. Keep support if you feel uncertain.

EXERCISE OVERVIEW

Move Freely

01Shoulder Rolls5 slow circles each direction
02Chest Opener2 holds of 15-20 seconds
03Seated Knee Extension
04Ankle Circles
05Supported March30-45 seconds
06Supported Hip Abduction
07Supported Single-Leg Stand2 holds of 10 seconds each side
08Seated Calf Stretch15-20 seconds each side

17 more pages unlock with your download

Mobility & balance · 4 weeks

Move Freely

More ease in your everyday movement.

19 pages
8 movements
10 minutes
Chair · counter

A gentle ten-minute starting point
No floor transitions and no weights required
A companion to your strength plan for easier days

Exercises you’ll learn

Shoulder Rolls
Chest Opener
Seated Knee Extension
Ankle Circles
Supported March
Supported Hip Abduction
+6 more inside

EXERCISE GUIDE 1/8

Back Pain Relief Workout

01Seated Marching

15 reps/side • 3 sets

Seated Marching – illustrated in the Back Pain Relief Workout guide

HOW TO PERFORM

Sit tall on front of chair, feet flat hip-width apart. Hands on chair or thighs. Engage core. Lift one knee toward chest without leaning back, lower with control, alternate legs in a smooth march. Keep back tall, shoulders relaxed, spine neutral.

MUSCLES WORKED: Hip flexors, lower abdominals, deep core stabilizer, quadriceps, lower back
BREATHING: Exhale as you lift the knee, inhale as you lower it back down.
MISTAKES TO AVOID: Leaning back to lift knee higher, slouching lower back, holding breath, letting shoulders hike up toward ears.
QUICK TIP: Imagine a string pulling crown of head up - keeps spine long and prevents leaning back while lifting.

EXERCISE OVERVIEW

Back Pain Relief Workout

01Seated Marching15 reps/side • 3 sets
02Shoulder Rolls20 rolls • 2 sets
03Torso Circles10 circles each way • 2 sets
04Gentle Seated Twist10 reps/side • 2 sets
05Seated Hip Circles10 circles each way • 2 sets
06Seated Cat-Cow12 reps • 2 sets
07Seated Forward FoldHold 15-30 sec • 2 sets
08Seated Side BendHold 15-20 sec/side • 2 sets
09Pelvic Tilts10-15 reps • 2 sets
10Seated Knee-to-ChestHold 10-20 sec/leg • 2 sets
11Wall Press-Up10-12 reps • 2 sets
12Glute Bridge10-12 reps • 2 sets
13Deep Breathing1-3 minutes • 2 sets
14Seated Leg Extensions10 reps/leg • 2 sets
15Neck StretchHold 15-20 sec/side • 2 sets
16Figure-4 StretchHold 20-30 sec/side • 2 sets

8 more pages unlock with your download

Back care · Seated

Back Pain Relief Workout

16 gentle moves for a looser, stronger, calmer back.

10 pages
16 exercises
2-3 sets each
Chair

A photo for every single exercise
Step-by-step instructions, muscles worked and breathing cues
The common mistakes to avoid, plus a quick tip for each move

Exercises you’ll learn

Seated Marching
Shoulder Rolls
Torso Circles
Gentle Seated Twist
Seated Hip Circles
Seated Cat-Cow
+14 more inside

EXERCISE GUIDE 1/8

Knee Friendly Legs Workout

01Heel Slides

10-12 reps • 3 sets

Heel Slides – illustrated in the Knee Friendly Legs Workout guide

HOW TO PERFORM

Lie on your back with your leg supported. Slowly slide your heel toward your hips to bend the knee as far as comfortable, then slide it back out with control. Keep the heel in contact with the surface.

MUSCLES WORKED: Quadriceps, hamstrings, knee joint capsule, calves
BREATHING: Breathe in to prepare. Breathe out as you slide the heel in. Breathe in as you slide it back out.
MISTAKES TO AVOID: Lifting the heel instead of sliding it, twisting the leg, moving too fast, or pulling into sharp pain.
QUICK TIP: A plastic bag, towel, or slider under the heel can make the movement smoother on carpet or fabric.

EXERCISE OVERVIEW

Knee Friendly Legs Workout

01Heel Slides10-12 reps • 3 sets
02Straight Leg Raise8-10 reps/leg • 3 sets
03Quad SetsHold 5-10 sec • 10 times
04Glute Bridge10-12 reps • 3 sets
05Clamshells10-15 reps/side • 3 sets
06Mini Squats10-12 reps • 3 sets
07Seated Torso Twist10 reps/side • 3 sets
08Sit-To-Stand8-12 reps • 3 sets
09March In Place12-20 total reps • 3 sets
10Seated Knee Extension10-12 reps/leg • 3 sets
11Wall Push-Ups10-15 reps • 3 sets
12Supported Calf Raises12-20 reps • 3 sets
13Single-Leg BalanceHold 10-30 sec/side • 3 sets
14Side-Lying Leg Lift10-15 reps/side • 3 sets
15Hip Extension10-12 reps/leg • 3 sets
16Hip Abduction10-12 reps/leg • 3 sets

8 more pages unlock with your download

Legs & knees · Low impact

Knee Friendly Legs Workout

Stronger legs without stressing your knees.

10 pages
16 exercises
3 sets each
Mat · chair · wall

A photo for every single exercise
Step-by-step instructions, muscles worked and breathing cues
The common mistakes to avoid, plus a quick tip for each move

Exercises you’ll learn

Heel Slides
Straight Leg Raise
Quad Sets
Glute Bridge
Clamshells
Mini Squats
+14 more inside

EXERCISE GUIDE 1/8

Seated Dumbbell Workout

01Chest Press

10 reps • 3 sets

Chest Press – illustrated in the Seated Dumbbell Workout guide

HOW TO PERFORM

Sit tall on chair, feet flat, back straight. Hold dumbbells at chest, elbows wide, palms forward. Press dumbbells forward until arms nearly straight, keep elbows slightly soft. Pause, then return slowly to chest.

MUSCLES WORKED: Pectorals, anterior deltoids, triceps, serratus anterior, upper-back stabilizers
BREATHING: Exhale as you press the dumbbells forward. Inhale as you slowly return to chest level.
MISTAKES TO AVOID: Letting the shoulders creep up, flaring the elbows too wide, arching the lower back, snapping the elbows straight.
QUICK TIP: Keep the chest lifted and imagine gently pulling the shoulder blades down and back before each rep.

EXERCISE OVERVIEW

Seated Dumbbell Workout

01Chest Press10 reps • 3 sets
02Seated Hammer Curl10-12 reps • 3 sets
03Reverse Flys10 reps • 3 sets
04Side Bends10 reps/side • 3 sets
05Seated Front Raises10 reps • 3 sets
06Seated Row12 reps • 3 sets
07Wrist Curls10 reps • 3 sets
08Lateral Raises12 reps • 3 sets
09Tricep Kickbacks10 reps • 3 sets
10Chest Flys10 reps • 3 sets
11Seated Woodchops10 reps/side • 3 sets
12Seated Shrugs10 reps • 3 sets
13Seated Bicep Curl12 reps • 3 sets
14Seated Shoulder Press10 reps • 3 sets
15Upright Rows10 reps • 3 sets
16Dumbbell Halo8 reps/direction • 3 sets

8 more pages unlock with your download

Upper-body strength · Seated

Seated Dumbbell Workout

Tone arms, shoulders and back without ever standing up.

10 pages
16 exercises
3 sets each
Chair · light dumbbells

A photo for every single exercise
Step-by-step instructions, muscles worked and breathing cues
The common mistakes to avoid, plus a quick tip for each move

Exercises you’ll learn

Chest Press
Seated Hammer Curl
Reverse Flys
Side Bends
Seated Front Raises
Seated Row
+14 more inside

EXERCISE GUIDE 1/8

Standing Dumbbell Workout

01Shoulder Press

10-12 reps • 3 sets

Shoulder Press – illustrated in the Standing Dumbbell Workout guide

HOW TO PERFORM

Stand tall with feet hip-width apart. Hold dumbbells at shoulder height with palms facing forward. Keep core tight, chest lifted, and wrists straight. Press both dumbbells overhead until arms are nearly straight, then lower slowly with control.

MUSCLES WORKED: Front deltoids, side deltoids, triceps, upper chest, upper back, core
BREATHING: Exhale as you press the weights up. Inhale as you lower them back down.
MISTAKES TO AVOID: Arching the lower back, letting dumbbells drift too far forward, shrugging shoulders up, lowering too fast.
QUICK TIP: Keep ribs down and glutes lightly tight so the press stays in the shoulders instead of the lower back.

EXERCISE OVERVIEW

Standing Dumbbell Workout

01Shoulder Press10-12 reps • 3 sets
02Front Raise10-12 reps • 3 sets
03Lateral Raise10-12 reps • 3 sets
04Bicep Curl10-12 reps • 3 sets
05Hammer Curl10-12 reps • 3 sets
06Triceps Extension10-12 reps • 3 sets
07Triceps Kickback10-12 reps • 3 sets
08Romanian Deadlift10-12 reps • 3 sets
09Bent-Over Row10-12 reps • 3 sets
10Reverse Fly10 reps • 3 sets
11Dumbbell Shrug12-15 reps • 3 sets
12Goblet Squat10-12 reps • 3 sets
13Wood Chopper8-10 reps/side • 3 sets
14Side Bend10-12 reps/side • 3 sets
15Reverse Lunge8-10 reps/side • 3 sets
16March in Place12-15 reps • 3 sets

8 more pages unlock with your download

Full-body strength · Standing

Standing Dumbbell Workout

The classic strength moves, made safe and simple after 50.

10 pages
16 exercises
3 sets each
Light dumbbells

A photo for every single exercise
Step-by-step instructions, muscles worked and breathing cues
The common mistakes to avoid, plus a quick tip for each move

Exercises you’ll learn

Shoulder Press
Front Raise
Lateral Raise
Bicep Curl
Hammer Curl
Triceps Extension
+14 more inside

EXERCISE GUIDE 1/8

Resistance Band Chair Workout

01Core Twist

10 reps/side • 2-3 sets

Core Twist – illustrated in the Resistance Band Chair Workout guide

HOW TO PERFORM

Sit tall on chair, feet flat hip-width. Hold band taut at chest with arms extended, slight elbow bend. Keep hips forward. Rotate upper body to one side, pause, return to center, then repeat other side. Keep band tight.

MUSCLES WORKED: Obliques, transverse abdominis, lower back, deep core stabilizers
BREATHING: Exhale as you rotate to the side. Inhale as you return to center.
MISTAKES TO AVOID: Moving arms instead of torso. Letting hips twist or shift. Rounding or slouching back. Losing band tension.
QUICK TIP: Imagine your belly button stays glued facing forward while your chest turns - your core does the work, not your arms.

EXERCISE OVERVIEW

Resistance Band Chair Workout

01Core Twist10 reps/side • 2-3 sets
02Side Raise10 reps • 2-3 sets
03Knee Extension12 reps/leg • 2-3 sets
04Arm Pull Apart15 reps • 2-3 sets
05Glute Squeeze10 reps • 2-3 sets
06Chest Press12 reps • 2-3 sets
07Ankle Pump15 reps/leg • 2-3 sets
08Front Raise10 reps • 2-3 sets
09Seated Crunch12 reps • 2-3 sets
10Tricep Extension10 reps/arm • 2-3 sets
11Bicep Curl15 reps • 2-3 sets
12Seated Row12 reps • 2-3 sets
13Inner Thigh Squeeze15 reps • 2-3 sets
14Shoulder Press10 reps • 2-3 sets
15Calf Raise15 reps • 3 sets
16Hip Abduction15 reps • 2-3 sets

8 more pages unlock with your download

Full-body · Band & chair

Resistance Band Chair Workout

A full-body workout with one band and one chair.

10 pages
16 exercises
2-3 sets each
Chair · resistance band

A photo for every single exercise
Step-by-step instructions, muscles worked and breathing cues
The common mistakes to avoid, plus a quick tip for each move

Exercises you’ll learn

Core Twist
Side Raise
Knee Extension
Arm Pull Apart
Glute Squeeze
Chest Press
+14 more inside

EXERCISE GUIDE 1/8

Chair Stretches Workout

01Neck Side Stretch

Hold 15-30 sec/side • 2 sets

Neck Side Stretch – illustrated in the Chair Stretches Workout guide

HOW TO PERFORM

Sit tall with feet flat and shoulders relaxed. Gently drop ear toward shoulder without lifting shoulder. Lightly rest hand on head for a deeper stretch while opposite arm hangs down. Hold, return to center, then repeat on other side.

MUSCLES WORKED: Upper trapezius, levator scapulae, sternocleidomastoid, scalenes
BREATHING: Inhale to lengthen the spine, exhale slowly as you tilt the head sideways.
MISTAKES TO AVOID: Shrugging shoulder up, pulling too hard with hand, twisting head instead of tilting sideways, or holding breath.
QUICK TIP: Hold under the chair with opposite hand to keep shoulder down and deepen the neck stretch.

EXERCISE OVERVIEW

Chair Stretches Workout

01Neck Side StretchHold 15-30 sec/side • 2 sets
02Chin Tucks6-10 reps • 2 sets
03Shoulder Rolls8 rolls each way • 2 sets
04Chest OpenerHold 15-30 sec • 2 sets
05Cross-Body StretchHold 30 sec/side • 2 sets
06Triceps StretchHold 20 sec/side • 2 sets
07Wrist Flexor StretchHold 15-30 sec/side • 2 sets
08Seated Cat-Cow6-8 reps • 2 sets
09Seated Side BendHold 15-20 sec/side • 2 sets
10Seated Spinal TwistHold 20 sec/side • 2 sets
11Hamstring StretchHold 30 sec/side • 2 sets
12Figure-4 StretchHold 30 sec/side • 2 sets
13Seated Calf StretchHold 30 sec/side • 2 sets
14Ankle Circles10 circles each way/side • 2 sets
15Seated Forward FoldHold 15-30 sec • 2 sets
16Knee Extension10-12 reps/leg • 2 sets

8 more pages unlock with your download

Flexibility · Seated

Chair Stretches Workout

Release your neck, shoulders, back and hips from one chair.

10 pages
16 exercises
2 sets each
Chair

A photo for every single exercise
Step-by-step instructions, muscles worked and breathing cues
The common mistakes to avoid, plus a quick tip for each move

Exercises you’ll learn

Neck Side Stretch
Chin Tucks
Shoulder Rolls
Chest Opener
Cross-Body Stretch
Triceps Stretch
+14 more inside

STEP 01 | FOLLOW ALONG

Morning Mobility

01Seated wake-up march

60 seconds, at an easy pace

Seated wake-up march – illustrated in the Morning Mobility guide

THREE SIMPLE STEPS

Sit tall on a stable chair, feet flat. Hold the sides of the seat lightly. Keep your shoulders relaxed.
Lift one foot a little, keeping the knee bent. Put it down softly, then lift the other foot.
Continue alternating for up to one minute. Breathe normally and pause whenever needed.

Make it easier: March for 20-30 seconds or keep toes down and alternate heel lifts.
Keep it comfortable: Lift only as high as comfortable. Do not rock backward or try to maximize knee height.

EXERCISE OVERVIEW

Morning Mobility

01Seated wake-up march60 seconds
02Shoulder circles5 backward + 5 forward
03Gentle neck turns3 turns each side
04Heel-to-toe rocks10 slow cycles
05Easy chest opening2 gentle holds of 10-15 seconds
06Supported hip extension
07Supported calf stretch
08Supported finish march

17 more pages unlock with your download

Daily ritual · 8-10 minutes

Morning Mobility

Ease into movement. Begin on your terms.

19 pages
8 movements
8-10 minutes
Chair · counter

Eight clear movements for ankles, hips, neck and shoulders
A relaxed pace, with time to pause and change positions
No floor exercises: start seated, then use support

Exercises you’ll learn

Seated wake-up march
Shoulder circles
Gentle neck turns
Heel-to-toe rocks
Easy chest opening
Supported hip extension
+6 more inside

STEP 03 | FOLLOW ALONG

Breathe & Reset

03Breathe gently

Up to 5 minutes

Breathe gently – illustrated in the Breathe & Reset guide

THREE SIMPLE STEPS

Remain supported. Place one hand lightly on your upper chest and the other on your abdomen.
Let air enter gently through your nose if comfortable, then leave softly through your mouth.
Continue at an easy rhythm. There is no pause to hold. Start with one minute if five feels too much.

Make it easier: Rest both hands on your lap or skip counting.
Keep it comfortable: No breath holds, no forcing. Let your usual breathing return whenever you like.

EXERCISE OVERVIEW

Breathe & Reset

01Settle into your seat1 minute
02Soften your shoulders1 minute
03Breathe gentlyUp to 5 minutes
04Notice the room1 minute
05Choose your next small step1 minute

14 more pages unlock with your download

Calm · 9 minutes

Breathe & Reset

A little space to breathe. A softer next step.

16 pages
5 steps
9 minutes
Chair

One clear nine-minute routine, with a shorter option for busy days
Seated practice, natural breathing and no breath holds
Use it before a task, after a busy moment or as an evening pause

Exercises you’ll learn

Settle into your seat
Soften your shoulders
Breathe gently
Notice the room
Choose your next small step
+3 more inside

MOVEMENT E01

Chair Yoga

E01Seated Mountain Pose

30 sec · used in every routine

Seated Mountain Pose – illustrated in the Chair Yoga guide

HOW TO DO IT

Sit tall with both feet flat on the floor.
Rest your hands on your thighs and relax your shoulders.
Lengthen through your spine while breathing normally.

Keep in mind: Feet under knees; hands resting on thighs.
Make it easier: Use the backrest if sitting upright becomes tiring.

EXERCISE OVERVIEW

Chair Yoga

01Seated Mountain Pose30 sec
02Shoulder Rolls5 circles each direction
03Seated Side Stretch15 sec each side
04Seated Twist3 turns each side
05Chest Opener2 holds of 10 sec
06Heel Raises8 repetitions
07Toe Taps8 repetitions
08Knee Extensions5 per leg
09March in Place30-60 sec
10Seated Cat-Cow5 slow cycles
11Forward Reach5 slow repetitions
12Seated Warrior Arms2 holds of 15 sec
13Standing Chair Support Stretch2 holds of 15 sec
14Sit-to-Stand5 repetitions
15Standing Balance Hold2 holds of 5-10 sec
16Calf Raises5-8 repetitions
17Ankle Circles5 each way per foot
18Deep Breathing60 sec

26 more pages unlock with your download

Free bonusWeekly practice · Seated

Chair Yoga

A gentle weekly yoga practice you can repeat, with seated options.

28 pages
18 movement cards
5-15 min routines
Chair

Three main practice days, two lighter days and two rest days
Four illustrated routines and a four-week tracker
Seated substitutions for every standing move

Exercises you’ll learn

Seated Mountain Pose
Shoulder Rolls
Seated Side Stretch
Seated Twist
Chest Opener
+17 more inside

BREAKFAST · IDEAS 01-08

Meal Planner

01Apple Cinnamon Oatmeal

One of 16 breakfast ideas

Apple Cinnamon Oatmeal – illustrated in the Meal Planner guide

HOW TO USE THE PLANNER

Browse 16 ideas in each of the five food and drink sections.
Add the ones you enjoy to your weekly meal plan.
Keep your chosen recipes and prep notes on the recipe cards.

Good to know: A collection of ideas and planning templates, not a prescribed diet.

EXERCISE OVERVIEW

Meal Planner

01Apple Cinnamon OatmealBreakfast
02Blueberry Breakfast QuinoaBreakfast
03Chia Seed Pudding with Fresh FruitBreakfast
04Baked Tilapia with Lemon & KaleLunch
05Salmon Quinoa BowlLunch
06Sweet Potato Red Lentil StewLunch
07Baked Cod with Lemon & GarlicDinner
08Greek Turkey MeatballsDinner
09Apple Slices with Peanut ButterSnack
10Golden Turmeric LatteDrink

15 more pages unlock with your download

Free bonusEveryday nourishment

Meal Planner

A little planning. More ease at mealtimes.

17 pages
10 sample ideas
Weekly planner
Printable

80 illustrated ideas for breakfast, lunch, dinner, snacks and drinks
A weekly planner to organise your meals and snacks
Recipe cards to keep your favourites and prep notes

Exercises you’ll learn

Apple Cinnamon Oatmeal
Blueberry Breakfast Quinoa
Chia Seed Pudding with Fresh Fruit
Baked Tilapia with Lemon & Kale
Salmon Quinoa Bowl
+9 more inside

You’ve seen 2 pages. The full collection has 133.

10+step-by-step guides
150illustrated pages
130+movements with photos
1download, yours forever

Get the program

Instant download
One-time payment
Satisfaction guaranteed

The women of HerNext

Don’t take our word for it. Take theirs.

2380+women training with HerNext

4.8/5average rating from [N] reviews

88%still training after 3 months

Susan O.Verified Buyer

Patricia P.Verified Buyer

Costanza S.Verified Buyer

Linda Z.Verified Buyer

I finally found a routine I can actually stick with. I feel stronger every week.

Nancy L.Austin, Texas · verified buyer

Everyday things feel easier now — stairs, groceries, even getting up from a chair.

DeborahCharlotte, North Carolina · verified buyer

I have more energy during the day, and I’m sleeping better too.

KarenPhoenix, Arizona · verified buyer

I love being able to exercise at home and go at my own pace.

Sharon O.Tampa, Florida · verified buyer

I already feel stronger and steadier. I’m actually looking forward to my workouts.

Donna D.P.Denver, Colorado · verified buyer

The entire system is very clear to understand and easy to follow. Great job!

Carol L.Nashville, Tennessee · verified buyer

4.8/5 from 2380+ women

Your story could be next. Start today.

Join 2380+ women who traded “I’m too old for this” for “I can’t believe I can do this.”

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Why HerNext

You’ve tried the rest. Here’s the difference.

Feature	HerNext	Gym	Free videos
Designed for the body after 50	Yes	No	Rarely
No jumping, easy on knees and back	Yes	It depends	Rarely
Train at home, whenever you want	Yes	No	Yes
A clear plan that grows with you	Yes	With a trainer	No
Chair-only trainings	Yes	No	No
Standing-only trainings	Yes	No	No
Created by 4 fitness specialists	Yes	1 specialist	No
One payment, yours forever	Yes	Monthly fees	Free, no plan

Get the program

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One payment. A stronger you for years to come.

No subscription, no monthly fees. Download all the programs instantly and start your first workout now.

The HerNext Program

Complete bundle+ 2 free bonus programs

$69~~$289~~one-time payment

Includes 2 bonus programs worth $99, free

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Everything included:

150+ illustrated exercises with clear step-by-step cues
An easier option for every move, including seated versions
Balance Trainings
Standing Trainings
For beginners and advanced
Digital AND printable A4
Read on phone, tablet or computer, or print and keep
Bonus #1Chair Yoga: your repeatable weekly practice~~$59~~Free with your program
Bonus #2Meal Planner: 80 meal ideas + weekly planner~~$49~~Free with your program

Boost your progress

Optional. Pair your training with a daily supplement.

Shilajit Vitality

Power

Fruit + vegetable powder blend
Fiber that supports digestion*
Easy daily nutrient top-up

$35.00

BoneHeart+

Bones

Calcium with vitamins D3 + K2*
D3 helps your body absorb calcium*
A natural partner for strength days

$29.90

PrimeNAD+

Energy

500 mg NAD+ per serving
Supports cellular energy*
With quercetin + resveratrol

$60.00

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Satisfaction guaranteed

We want you to love your program. If it isn’t right for you, email us and we’ll make it right.

Frequently asked questions

Still have questions? That’s normal.

I haven’t worked out in years (or ever). Is this right for me?

Yes. In fact, it was made for you. The “Gentle Start” guide begins from zero, with simple moves illustrated step by step and seated options. You only move up a level when you feel ready.

How do I get the program?

Right after checkout you get instant access to all the PDFs by email and on the download page. Save them on your phone, tablet or computer, or print them out.

Is this a subscription?

No. You pay once and the program is yours to keep. No monthly fees, no renewals, nothing to cancel.

What are the 2 free bonus programs?

Chair Yoga, a repeatable weekly practice with four illustrated routines, 18 movement cards and a four-week tracker, all doable from a chair. And the Meal Planner, with 80 illustrated meal and drink ideas, a weekly planner and recipe cards. Both are included in the same download at no extra cost.

I have issues with my knees, back or hips. Can I still do it?

Every workout is low-impact with no jumping, and each exercise has an easier option. If you have a specific condition or pain, we recommend checking with your doctor before you start.

Do I need any equipment?

No, for 95% of the exercises. A sturdy chair is all you need. Some workouts use light dumbbells or a resistance band, but two water bottles work perfectly when you’re starting out.

How much time do I need?

10 to 30 minutes, 3–4 times a week. On busy weeks, pick the shorter sessions: every program includes quick 10-minute options.

I’m going through menopause. Does this kind of training make sense?

It’s one of the reasons HerNext exists. Strength, balance and mobility are the areas worth focusing on in this stage of life, and every program is built around those three.

What if it’s not for me?

Your satisfaction is guaranteed. If the program isn’t right for you, email us at [hello@hernext.co] and we’ll make it right. [Add your satisfaction policy details here.]

Another question? Email us at info@hernextco.com, and a real person will reply.

[BACKGROUND VIDEO · slow-motion montage of women finishing a workout, darkened]

A year from now, you’ll be a year older. You decide how you get there.

Ten minutes today. A stronger you tomorrow. Your next chapter starts with a single workout.

Get the program now

Instant download
One-time payment
Satisfaction guaranteed