Skip to content

Free workouts for busy dads.

A free workout in your inbox every Sunday. Baseline comes with it.

This is the actual workout.

TONIGHT15 MIN · 5 BLOCKS
15
MIN
Full session
3:00Wake upWake the body up: easy squats, glute bridges, hip openers
4:00PushPushups, 8 at a time. Stop with a couple reps still in you.
4:00LegsSquats or lunges, 10 at a time. Kid on your hip counts as weight.
3:00PullPlank 30 seconds, then backpack rows. Repeat.
1:00Walk it offEasy pace. Breathe. Done.
Nothing. Full session. Five blocks: Wake the body up: easy squats, glute bridges, hip openers. Pushups, 8 at a time. Stop with a couple reps still in you.. Squats or lunges, 10 at a time. Kid on your hip counts as weight.. Plank 30 seconds, then backpack rows. Repeat.. Easy pace. Breathe. Done.

Tell it what you have. Watch the session rebuild itself.

Baseline comes built for
Effort
Built for Nothing · Full session

Start here.

Start with Baseline. Then get one new workout every Sunday. No card, ever.

Baseline

15 minutes

The session you can always do. Strength and cardio together, full length or fifteen minutes, with nothing but a floor. It arrives when you sign up.

HYROX PREP

12 weeks

From wherever you are to a HYROX start line. Shoes, dumbbells and a loaded backpack. No sled, no rower, no gym required.

Read HYROX PREP

When you want the order, not just the session.

Paid program · $19

Twelve sessions over four weeks, dumbbells only, twenty five minutes door to door. Everything above stays free. This is the one thing on the site that costs anything.

See FOUR WEEKS →
A session page from FOUR WEEKS: the movements, reps, garage and gym versions, rest ceiling and round target on one page.

Want a new session every week? One workout lands every Sunday.

Twenty to thirty minutes, scaling included, free forever.

Get the next Sunday workout →