Free fitness for working dads
Your body is a temple. Maintain it.
Workouts, stretches, physio moves and high-protein food - built for the man with 15 minutes, two kids and a desk job. Tap a muscle to start.
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Routines that fit real life
15-Min Morning Energizer
Wake up your whole body before the coffee finishes brewing - no equipment, no excuses.
3-Day Dad Strength Split
Push, pull, and legs in three focused half-hours a week - real strength on a dad schedule.
Desk Warrior Reset
Ten minutes to undo eight hours of hunching - your neck and hips will thank you.
No gym required
Most exercises need floor space and gravity. A pair of dumbbells unlocks the rest.
Honest time estimates
Every session says what it really takes. A 15-minute workout here is 15 minutes.
Free. Actually free.
No account, no paywall, no ads. Every workout, stretch and recipe - yours.
Fuel
Protein does the heavy lifting
Chicken Burrito Bowls
The meal-prep classic for a reason: rice, beans, seasoned chicken and whatever toppings survive the week. Four lunches, one pan of chicken.
Sheet-Pan Chicken & Veg
Everything on one tray, into the oven, and you're free for 25 minutes. The weeknight dinner that runs itself.
Creamy Tuscan Chicken Skillet
Chicken in a creamy sun-dried tomato and spinach sauce that tastes like a restaurant made it. Nobody needs to know it was one pan and 30 minutes.
Slow-Cooker Pulled Chicken
Ten minutes of effort in the morning, a mountain of pulled chicken by pickup time. Sandwiches, bowls, wraps - it does all of it.
Coming soon
Posture AI: a program built from photos of your posture.
Two photos, a few questions, and a personalized plan that targets what the desk did to you. Join the waitlist for early access - the free library stays free, always.
Join the waitlistFresh off the blog
A few honest minutes
Are plyometrics safe for dads over 40
Jump training after 40 isn't off the table. Here's how to add plyometrics without wrecking your knees.
Is it normal to be out of breath during kettlebell training
Kettlebell workouts hit your heart rate different than lifting. Here's why you're gassed and what to actually do about it.
How to build pull-up strength without a pull-up bar
No bar at home? Here's how to build real pull-up strength using rows, grip work, and stuff you already own.