Is the Wildcard Wellness routine really free?

Really free. The full 20-minute routine guide and follow-along video cost nothing; paid guides and a community exist for people who want more.

Simple wellness for real life

Feel better in 20 minutes a day.^✳︎

Q: Is it too late to start in my 40s or 50s?

Most of the community is 35–55. Gentle, joint-friendly daily movement is exactly what works at this stage.

✳︎ No gym. No equipment. No experience.

I'm Spencer — I was 250 lbs with a herniated disc, and couldn't keep up with my kids. This simple tai chi + bodyweight routine helped me lose 21 lbs and take my back pain from debilitating to 0/10. Now 250,000 of us do it together.

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20 minutes a day Gentle on joints Any fitness level

01Sound familiar?

Feeling better shouldn't be complicated.

Most wellness was never built for everyday people. It assumes spare time, a gym budget, and a body that already cooperates. I get why you wouldn't want to start — I put it off for years, for the same three reasons:

“I don't have an hour”

You don't need one. The whole routine is 20 minutes in your living room, done before work and family take over the day.

“My body hurts”

Mine did too — that's why every move is gentle. Achy backs and stiff hips do best with slow daily movement that goes easy on your joints.

“I've tried and quit before”

So had I, every time — because every plan asked too much. This one asks for 20 minutes and lets you have off days. That's why it sticks.

If any of those sound familiar, the next part will too — because that was me.

200 days of the routine Watch on Instagram →

02My story

I wasn't a wellness person. I was a tired dad, and my back hurt.

At 250 lbs with a herniated disc, I couldn't get on the floor and play with my kids. Physical therapy helped, then plateaued. So I built something simpler: ancient tai chi and qi gong movements mixed with basic bodyweight exercises. 17 moves, 1 minute each, every day.

Within a week the puffiness went down. By day 25 I was jogging at the park with my kids again. Some days I do the slow version and phone it in — and that's fine.

The goal is consistency, not intensity. Something is better than nothing.

Read the Full Story

03How it works

Three steps anyone can stick to.

Step 1

Press play, follow along

17 gentle moves, 1 minute each. Follow the free video — no planning, no counting reps, no thinking.

Step 2

Eat simple, not perfect

The meal plan is simple: whole foods, easy defaults, zero calorie math.

Step 3

Show up tomorrow

Some days you'll do the slow version. That still counts. Consistency is the whole program.

Free — instant access

Get the Full Wildcard Wellness Routine

The complete guide to the 20-minute tai chi + bodyweight workout and the meal plan that helped me lose 21 lbs and take my back pain to 0/10.

The full 17-move routine with follow-along video
Beginner modifications for every movement
The simple meal plan philosophy
Weekly encouragement from me

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Trusted by the 250,000+ @wildcard.wellness community

04Ready for more?

Two ways to keep going.

Opening soon — train together

Join the Community

The people who stick with it aren't more disciplined — they just stopped doing it alone. Every week we show up together, live.

Doors open soon — the waitlist hears first

Live workouts we do together — just press play with us
Community Q&As — ask me anything, get a real answer
Monthly challenges with check-ins that keep you honest
A feed of people your age, at your level, cheering you on

The challenge group is the reason I'm still here on week 9. Someone notices when you miss a day.[Name], community member

Join the Waitlist Free · Founding-member pricing at launch

Best if you: know from experience that you quit when nobody's watching.

Go at your own pace

Get the Guides

The whole system written down — do it on your schedule, at your speed, with nobody watching.

The complete workout guide with substitutions for every move
Hip & core mobility routine — the one behind 0/10 back pain
Meal plan guide + printable posters for your wall
One-time purchase, yours forever — no subscription

I printed the posters and stuck them on the fridge. That was three months ago and they're still there.[Name], bundle owner

From $9.99bundle all 4 for $24.99 · instant download

Browse the Guides Delivered to your inbox in seconds.

Best if you: like doing things your own way, on your own time.

Good to know

You're probably wondering…

I haven't exercised in years. Can I actually do this?

Yes — every move has a beginner modification, and the pace is gentle by design. I started at 250 lbs with a herniated disc. If I could do it, you can.

Isn't tai chi kind of… slow?

That's the point. Gentle daily movement is what your joints can sustain — and mixed with the bodyweight moves, it still works up a sweat.

What equipment do I need?

None. There's one optional jump-rope move, and your living room floor is plenty of space.

What if I have a bad back or bad knees?

The routine was built around a herniated disc. Modify anything, skip anything — and if something hurts, stop. Talk to your doctor before starting any new exercise program.

I'm in my 40s or 50s — is it too late to start?

Most of our community is 35–55. Gentle, joint-friendly daily movement is exactly what works at this stage — you're right on time.

Is the routine really free?

Really free. The guides and community are there if you want to go deeper — but the routine that changed everything for me costs nothing.

Feel better in 20 minutes a day.^✳︎