Built for parents in their mid-30s coming back from a sedentary lifestyle. No equipment. No excuses. Just you, your body weight, and 30-45 minutes a day.
Each phase builds on the last. Start at Phase 1 if you're new, or pick up where you left off.
Learn the movements, build the habit, wake up dormant muscles. Wall push-ups, chair squats, glute bridges, and more.
Increase time under tension, add slight difficulty. Bodyweight squats, pike push-ups, reverse lunges, and harder holds.
Introduce harder variations and build real strength. Bulgarian split squats, standard push-ups, side planks, and walking lunges.
Peak this phase with harder variations. Assisted pistol squats, toe push-ups, full side planks, and elevated rows.
4 strength days + 2 active recovery + 1 rest. Repeat every week.
| Day | Focus | Duration | Link |
|---|---|---|---|
| Monday | Full Body A | 35-45 min | Phase 1 → |
| Tuesday | Active Recovery / Mobility | 30 min | View → |
| Wednesday | Full Body B | 35-45 min | Phase 1 → |
| Thursday | Active Recovery / Mobility | 30 min | View → |
| Friday | Full Body A | 35-45 min | Phase 1 → |
| Saturday | Full Body B + Core | 35-45 min | Phase 1 → |
| Sunday | Rest | — | — |
Do before every workout. Never skip.
| Exercise | Reps |
|---|---|
| Neck rolls | 10 each direction |
| Arm circles | 15 forward, 15 back |
| Torso twists | 20 total |
| Hip circles | 10 each direction, each side |
| World's greatest stretch | 5 per side |
| Bodyweight squats | 10 slow reps |
| Wall push-ups | 10 reps |
Do after every workout. Your muscles will thank you.
| Stretch | Duration |
|---|---|
| Standing hamstring stretch | 30s each leg |
| Chest doorway stretch | 30s |
| Child's pose | 30s |
| Deep breathing | 5 slow breaths |
Morning workouts are harder to cancel when kids start their day.
Let them "work out" alongside you on their own mat. Make it a family thing.
You don't need equipment. A sturdy table, a wall, and a chair are all you need.
Your muscles need fuel to adapt. Drink water and eat enough protein every day.
If you're not sleeping well, reduce intensity and prioritize recovery.
Don't worry. Just pick up the next day. One missed session is not a setback.