Work out at home in 15 minutes a day, with no gym and no gear.
A simple 30-day morning plan for busy dads who want more energy for work and family, built around real life and a short window of time.
Instant download · Secure checkout with Stripe
15-Minute Home Workouts in 30 Days
A simple morning plan for busy dads who want more energy and no gym
Why busy dads keep putting themselves last
By the time work and family are done, there's nothing left for you.
You start hard, get sore or burned out, and quit by week two.
You don't know what to do, what to eat, or where to start.
What's inside
- Why 15 minutes is enough, and what a morning workout does for your whole day
- Lifting vs cardio for busy dads, plus a safe-form check and warm-up checklist
- Five wake-up movements and a 5-5-5 block that builds your 15 minutes
- Five cheap foods to fuel a quick workout, and five to cut back on
- A ramp-up rule, a never-zero rule and a day-by-day 30-day plan
Who it's for
Busy dads who work, look after a family and keep saying they'll start tomorrow. If you want a short, simple plan you can do at home, this is for you.
What you'll walk away with
A 15-minute morning routine you can actually keep, a plan for 30 days, simple fuel ideas, and more energy to show up for your family. Results vary.
Before
- Too tired and too busy to even think about it
- Starting hard, getting sore, then quitting
- No plan, no time, and no idea what to eat
After
- A 15-minute routine done before the day starts
- A simple plan to follow, one day at a time
- Energy to be more present at home
Meet Wayne
Hi, I'm Wayne. I spent 24+ years working behind a desk while helping raise three daughters, so I know how hard it is to find time for yourself. A simple morning routine changed how my days felt and helped me be more present for my family. I put what worked into this short plan for dads like me. Start small.
Questions
You can keep putting yourself last, or follow one simple 15-minute plan starting tomorrow morning.
15-Minute Home Workouts in 30 Days
15-Minute Home Workouts in 30 Days
A simple morning plan for busy dads who want more energy and no gym