See the movement
16 exercise guides pair character demonstrations with written setup, movement cues, and easier options.
Kingdom Fitness · Free complete edition
Sis, the Glutes
Ain’t Retired!
A strength guide for grown women—with practical movement, beautiful illustrations, and a sense of humor that shows up for every rep.
Created with mature Black women in mind. Welcoming every woman ready to build strength and confidence at her own pace.
Complete 57-page edition · No signup · By Lucius Alston
57illustrated pages
12week training plan
16exercise guides
Strength with a smile
Your next chapter can have stronger legs—and better punchlines.
You don’t need to become somebody else to begin. This manual brings lower-body and arm training together with encouragement, clear instructions, and fictional illustrated workout sisters who make the pages feel like good company.
Follow a plan
A 12-week structure helps you practice consistently, build gradually, and make room for recovery.
Keep it personal
Use the modifications, journals, and progress pages to notice your own wins and adapt to your starting point.
“Your workout does not need a dramatic entrance. A sturdy chair and a willing attitude will do.”
A few things to know
Is the entire book really free?
Yes. This is the complete 57-page illustrated PDF. There is no payment or email signup required. Save it to your phone, tablet, or computer, or print the pages you want to use.
What equipment does it use?
The guide includes chair-supported and bodyweight movements, with light weights used for some exercises. Read the setup and easier options before choosing your version.
Does it guarantee a particular body shape?
No. The focus is building strength, practicing movement, and developing confidence. Results vary, and exercise cannot target fat loss in one specific area or guarantee changes to loose skin.
Can I share it with a friend?
Please share this page so your sisters, walking partners, and workout friends can download their own free copy.
Grown woman. Fresh goals. Good laughs.
Start with one page.
Then one good rep.
The complete guide is ready when you are.
General fitness education. Follow the guide’s safety guidance and choose movements appropriate for your abilities. If you have an injury, a health condition, or concerns about exercising, seek individualized guidance from a qualified clinician or exercise professional.