Routines
No thinking. Just training.
Every routine is pre-programmed: what to do, in what order, for how long. Pick one that fits the time you actually have.
One kettlebell, one dumbbell, a band or nothing at all - pick your equipment and get routines built around just that.
In and out
Quick sessions
One session, no schedule. Grab the time you have.
15-Min Morning Energizer
Wake up your whole body before the coffee finishes brewing - no equipment, no excuses.
Lunch-Break Full Body
Twenty minutes between meetings: hit every major muscle and still have time to eat.
Weekend Warrior Full Body
Got a spare 40 minutes on Saturday? Empty the tank with one big full-body session.
Kettlebell Quick-Win
18 minutes. One bell. Full body.
One Dumbbell, 15 Minutes
Full body in 15 minutes with a single dumbbell.
Band-Only Blitz
Full body, zero setup, all bands.
Bar-Only Back Builder
Build back and grip strength with just a pull-up bar.
Build the habit
Programs
Repeat weekly. Two to three short sessions that add up fast.
3-Day Dad Strength Split
Push, pull, and legs in three focused half-hours a week - real strength on a dad schedule.
2-Day Minimalist Dumbbell Plan
One pair of dumbbells, two short sessions a week - the least you can do that still works.
Dad-Bod Kickstart
Starting from zero? Three 20-minute bodyweight sessions a week is all it takes to get moving again.
Undo the desk
Mobility & recovery
Loosen what sitting tightened. No sweat required.
Desk Warrior Reset
Ten minutes to undo eight hours of hunching - your neck and hips will thank you.
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.
Free download
The Desk Reset Card
The 10-minute desk-warrior routine as a printable card for your monitor or fridge. Drop your email and it's yours - you'll also get the weekly TempleFit issue.