Free SFG Body Workout Card + Technique Guide
Safety for Generations · Body
10 moves. One circuit. A plan you can print.
A free one-page workout card and six-page technique guide for planning a kettlebell and bodyweight circuit with control.
$0 USD · Digital download · No physical item
Complete the $0 checkout to request your pack. Your download link arrives by email in a separate message titled “Your downloads are ready.” If it does not arrive, check your spam folder and contact us with your order number. Open the ZIP to access both PDFs and the start-here instructions. Print the card, read the guide first, and use a form-capable PDF reader to save the five fillable fields.
What's inside
- One-page card with all ten moves in order.
- Six-page guide with technique cues, equipment notes, and lower-impact options.
- Five fillable fields to record your plan and review the session.
- Start-here instructions for the customer files.
Know the session before you start
The timer option uses 45 seconds of work and 60 seconds of rest per move. One circuit is 16:30, excluding warm-up and cool-down. Extend rests when needed. Change sides within the work interval with a controlled reset. The rep-based option takes a variable amount of time.
You'll need a light kettlebell, mat, stable rear-foot support, stability ball, and a clear floor area. Keep the kettlebell out of jumping moves and burpees. Warm up for 5–10 minutes and choose your exercise versions before the timer starts.
Choose control over speed
This pack is for adults already familiar with basic exercise. Some moves involve jumping or advanced balance. Review the alternatives first; a lower-impact version is not a guarantee of suitability for every person or every back.
This is general exercise education, not rehabilitation, individual medical advice, or clearance after an injury. If you have pain, a restriction, or a recent injury, seek individual guidance. Stop for pain, dizziness, chest discomfort, or unusual breathlessness.
Your download is separate from marketing
Marketing emails are optional and are not required to receive the free pack. A download order is not newsletter consent. Only choose email updates if you want them; you can unsubscribe from marketing emails at any time.
A place to plan what comes next
For more structure, explore SFG Body: Move for Everyday Life — $19 USD. The 24-page digital workbook offers written movement cues, planning pages, and reflection tools. It's optional; your free pack stands on its own.
Need help with a file? Contact Safety for Generations.