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.
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.
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.