Three 30-minute sessions in your living room. No gym, no kit, no diet. A plan built to survive a normal Tuesday.
Every exercise has a version for a living room with nothing in it, a version for a couple of bits of kit, and a version for a gym. Same muscles, different loading. Which is why it doesn't break when your circumstances do.
No kit at all
A patch of floor and a chair
A bit of kit
A band, a dumbbell, a kettlebell
A gym
If and when you want one
Most women over thirty haven't failed at getting fit. They've succeeded, repeatedly, at plans that were never survivable, six sessions a week, 1,200 calories, three balanced meals you haven't the appetite for, and foods you don't even like.
Those plans work brilliantly for about eleven days. Then a late meeting, a sick child, a bad night's sleep, and the plan has no version of itself that survives contact with a normal Tuesday. So you stop. And because you stopped, you conclude the problem was you.
Completed 40% of the time, it gives you 2.4 sessions a week and a permanent sense of failure.
Completed 90% of the time, it gives you 2.7 sessions a week and a permanent sense of momentum.
Same training on paper. Completely different person, because one plan survived the bad weeks and the other didn't.
Everything else in the programme is a detail hanging off one of these.
Thirty minutes at home. No gym, no kit for the first six weeks, just simple movements done well and beaten by a little each time.
Graze all day or eat three proper meals, either works. Nobody changes how often they eat, just what's in it.
The least impressive tool here and probably the most valuable. No kit, no changing, no scheduling.
You never have to decide what to do again. Four training blocks, six workouts, the exact rules for when to add weight and when to hold, plus the eating guide in full and a plan for the weeks when life gets in the way.
Works on phone, tablet or printed · no app, no login to forget
Twelve weeks of progressive strength training, written out session by session, with the tracker to measure your own numbers against.
Three sessions a week, thirty minutes each, with an explicit plan for the weeks you can't manage three. Results vary from person to person.
Chocolate, crisps, wine and takeaways all stay in. Three things to be accountable for; everything else is yours. That's what makes it last.
Nobody can honestly guarantee a figure on a scale by a date. The people who do are the reason you've started over so many times.
No. Block 1 exists specifically to teach the movements, and every main movement has an easier and a harder version in the swap table. You can do week 1 with no weights at all if you'd rather.
No gym, ever. And no kit at all for the first six weeks, a chair and a door frame is the whole setup. From week seven a resistance band (a few pounds) keeps you progressing, and dumbbells after that if you fancy them. Every movement is listed in three versions: nothing, band, weights.
No, and there's a proper explanation in the book rather than just reassurance. Building substantial muscle takes years of deliberate work. It does not happen by accident on three 30-minute sessions a week.
Yes. Muscle becomes something you keep on purpose from around thirty onwards, which makes your thirties the cheapest decade to start. The programme is the same whether you're 32 or 58; only the starting weights differ.
Then do two. Two sessions a week done for a year beats three done for five weeks. There's a section on exactly this, the Minimum Week.
It's built for exactly that. Most women graze all day and have one real sit-down meal in the evening, so the guide doesn't ask you to become a three-meals person. It shows you how to get protein into the way you already eat, and there's no counting, no weighing, no banned foods and nothing you don't like.
A PDF, delivered instantly by email after checkout. Read it on your phone, your tablet, or print the workout and tracker pages. No app, no subscription.
At checkout you'll be asked to agree to immediate delivery and to waive your 14-day right to cancel. That's how instant digital downloads work, and once you've agreed the order can't be cancelled for a change of mind. Your statutory rights still apply if the file is faulty, doesn't download, or isn't as described: email us and we'll put it right or refund you. If you're unsure, start with the free 7-day guide. It's the programme in miniature.
Speak to your GP or a qualified clinician before starting, and take the book with you. It's laid out so they can quickly tell you what to change. This is general fitness information, not medical advice.
Fifteen minutes on why it keeps stopping, and a seven-day plan you can do with nothing. Both free, both yours to keep.
Send me both, free