No equipment
No equipment. No excuses.
Floor space and a few minutes. Everything here works in a living room, a hotel room or the garden.
Just this, nothing else
Ready-made routines
Pre-programmed sessions built around nothing but you - the quickest win in the building.
15-Min Morning Energizer
Wake up your whole body before the coffee finishes brewing - no equipment, no excuses.
Desk Warrior Reset
Ten minutes to undo eight hours of hunching - your neck and hips will thank you.
Dad-Bod Kickstart
Starting from zero? Three 20-minute bodyweight sessions a week is all it takes to get moving again.
Morning Mobility Flow
Ten gentle minutes to unstick everything before the day gets its hands on you.
Post-Desk Unwind
Close the laptop, open the hips - twelve minutes to reverse the workday.
Build your own
All 24 exercises
Push-Up
The classic no-excuses chest builder you can do beside the crib or between meetings. It builds pressing strength for everything from moving furniture to wrestling with the kids, and it costs you zero equipment and zero commute.
Pike Push-Up
A bodyweight press that shifts the load onto your shoulders - the closest thing to an overhead press without weights. Great for building the strength to hoist kids onto your shoulders without a twinge.
Diamond Push-Up
Bring your hands together and the humble push-up becomes a triceps crusher. It builds the lockout strength behind every push, press, and get-up-off-the-floor-with-a-toddler moment - no equipment needed.
Bench Dip
All you need is a sturdy chair, bench, or the edge of the couch. Bench dips load the triceps hard with just bodyweight, making them a perfect living-room finisher after the kids are down.
Towel Wring
Grab a bath towel and wring it like you're getting the last drop out - that's the whole exercise. It hammers the gripping and twisting muscles of the forearms that keyboard hands sorely lack, using something already in your bathroom.
Plank
The foundation of a back-friendly core. A solid plank teaches your midsection to brace - the same brace that protects your spine when you scoop a sleeping kid off the couch. Two minutes of floor space is all it takes.
Dead Bug
It looks silly and works brilliantly. The dead bug trains your core to stay braced while your arms and legs move - exactly what happens when you're carrying, reaching, and bending all day. It's also one of the safest ab moves for a stiff lower back.
Side Plank
The side plank builds the lateral core muscles that keep your spine stable when life loads you unevenly - a kid on one hip, a duffel in one hand. It's one of the most back-friendly core moves there is.
Bicycle Crunch
A floor classic that works the obliques through rotation - the movement pattern behind twisting to grab something in the back seat. Done slowly and with intent, it's far more effective than the frantic version most people rush through.
Four-Way Neck Isometrics
Press your head against your own hand in four directions and hold - that's it. A stronger neck resists the forward-head slump from laptops and phones, and it takes two minutes at your desk with nobody the wiser.
Supine Neck Curl
Lying on your back, you curl just your head - a tiny movement that directly strengthens the deep neck flexors weakened by years of screens. Stronger deep neck muscles mean fewer tension headaches and better posture for free.
Towel-Resisted Neck Extension
A towel behind your head becomes a resistance machine for the muscles that pull your head back over your shoulders - the exact opposite of desk posture. Cheap insurance against the stiff, achy neck that creeps in by Friday.
Mountain Climber
Part cardio, part core, part hip-flexor work - mountain climbers earn their spot in any time-crunched session. Thirty seconds gets your heart rate up faster than most things you can do in a living room.
Standing Knee Raise Hold
Stand tall, lift one knee above hip height, and hold it there without leaning back - harder than it sounds after years of chairs. It builds the hip strength and single-leg balance that make stairs, hikes, and playground chases feel easy.
Bodyweight Squat
The most useful movement in the catalog - you already do it every time you sit down, pick a toy off the floor, or get out of the car. Training it deliberately keeps your knees and hips strong enough to do all of that without thinking about it.
Reverse Lunge
Stepping backward instead of forward is friendlier on the knees and easier to balance, making this the best lunge to start with. Single-leg strength is what actually shows up in real life - stairs, hills, and hoisting kids from floor level.
Standing Calf Raise
Strong calves absorb impact for your knees and keep your ankles springy for pick-up games and playground sprints. You can do these while brushing your teeth or waiting for the microwave - the definition of no-excuse training.
Single-Leg Calf Raise
One leg at a time doubles the load and exposes the side that's been coasting. Single-leg calf strength is a proven guard against Achilles trouble - the classic injury of dads who jump back into weekend sports.
Jump-Rope Bounce
Light, springy two-foot bounces - with or without an actual rope - train the calves and ankles to be elastic, not just strong. It doubles as the most time-efficient cardio you can do in a garage, and it's genuinely fun.
Bird Dog
On all fours, extend the opposite arm and leg while your spine holds dead still - the definitive exercise for a resilient lower back. Physios prescribe it for a reason: it builds back endurance without loading a spine that's already tired from sitting.
Superman Hold
Lie face down and lift your arms and legs like you're flying - a simple isometric that builds endurance through the entire back side of your body. It directly counters the slumped-forward shape of a desk day, and the floor is the only equipment.
Glute Bridge
Sitting all day puts your glutes to sleep, and sleepy glutes hand their job to your lower back. The bridge wakes them up in two minutes flat, lying on your living-room floor - the highest return-on-effort move for desk-bound dads.
Nordic Curl Negative
Kneel with your ankles anchored under a couch and lower your body forward as slowly as you can - one of the most effective hamstring strengtheners known, and a proven hamstring-pull preventer for weekend athletes. Brutal, brief, and worth it.
Single-Leg Hip Hinge
Balancing on one leg while hinging forward trains the hamstrings, balance, and hip control in one move - the exact recipe for picking a toy off the floor without a tweak. No weight needed; your own bodyweight and wobble provide the challenge.
Got something else in the cupboard? Pick different equipment or browse the full library.