Fit in the Gap

Strength training that fits around family life.

Fit in the Gap is an illustrated home-strength guide for busy parents who want a clear written plan—not another workout to search for.

Know which session comes next, choose the time option that suits your day, and keep your place when family plans change.

What’s included

The 46-page Fit in the Gap guide

• 12 ready-to-follow sessions organised into four programme weeks, with recovery days built in.
• Estimated 15- and 25-minute options, including warm-up, exercises, rest and cool-down.
• 10 movement-reference cards with setup instructions, technique cues and simpler alternatives.
• A 10-minute fallback option for days when the planned session cannot fit.
• Clear progression and restart guidance, without doubling up to catch up.
• Practical nutrition guidance, including simple meal and snack ideas.
• Session records, habit tracking and weekly reflections.

A one-page printable programme overview

Keep the session sequence and recovery reminders somewhere easy to see.

A six-page printable tracker pack

Record your weights, repetitions and how each workout felt. Track chosen habits and reflect on your next workable step.

What you’ll need

One pair of suitable dumbbells, a stable chair and a clear space at home. Bodyweight and simpler options are explained where appropriate.

Follow the sessions in order and allow longer when family life requires it. Four programme weeks do not have to mean four calendar weeks.

Digital PDF bundle only. Equipment, printed books, coaching, app access and video demonstrations are not included.

General adult fitness and nutrition education, not personalised medical, dietary or rehabilitation advice. Individual suitability varies.