An eight-week plan · 61-page PDF · Instant download
Twenty minutes a day. No gym. Built to be interrupted.
Eight weeks of moving every day, for busy mums. Four short sessions a week with a page each, three light days, and a ten-minute version on every page for the days that fall apart.
- Reviewed by a Level 3 qualified PT
- No weight-loss promises
- Hannah is an AI character, and says so
Who this is for
Who this is for
If you are reading this at ten past nine at night with a cold cup of tea next to you, you are exactly who I wrote it for.
You have abandoned two plans already. Both assumed you had a spare hour, a gym, and a house where nobody needs a wee. This one assumes the opposite.
It is for the mum who wants the four o'clock slump to get shorter, the stairs to get quieter, and to carry a sleeping child up to bed without doing the noise. One thing in the day that is yours.
Hannah x
How it works
Twenty minutes. Every day. That is the whole plan.
Twenty minutes, exactly
Three minutes warming up, fourteen minutes of work, three minutes cooling down. Set your phone to fourteen and put it face down.
Session pages a week
Legs, Arms, Sweaty, Bendy. Each is one page, laid out exactly the same, with a one-line cue per move so you stop reading and start doing.
Light days
A walk, a play in the garden, a stretch. Anything that is not the sofa. Tracked on the week page, so every day gets a tick.
The four sessions
You will know them by name by week two.
The Legs One
Squat, hinge, lunge, carry. Chair squats, bottle deadlifts, step-ups on the bottom stair. This is the one that makes the stairs go quiet.
The Arms One
Push, pull, press, core. Worktop push-ups count. So do wall ones. Pick the version that gives you the reps with two shaky ones at the end.
The Sweaty One
A full-body timed circuit. Every jumpy move has a step version on the same line, and step is the option, not the easy option.
The Bendy One
Mobility, back, breathing and carries. The carry-a-sleeping-child-upstairs session. The one to do when you are knackered.
Every session page has a ten-minute bad-day version at the bottom. Same session, half the moves, two rounds. Counts exactly the same.
The eight weeks
Four phases, and a letter for the bit where plans die.
Show Up
Sore in odd places, mostly your bum. Slightly smug. Both are correct.
Get Going
It starts to feel normal, which is a bigger deal than it sounds. The first "that was easier" usually turns up here.
The midpoint letter
Between week four and five is where most plans lose people. There is a page waiting for you there.
Get Fitter
The hardest sessions. Also the week you surprise yourself, because you are fitter than you were and nobody told you.
Own It
Week eight repeats week one so you can feel the difference instead of taking my word for it.
Every session has one named rule at the top. Thirty-two of them, one per page, the thing to remember from that day:
The failure page
A record, not a courtroom.
You are going to miss sessions. Not might. Will. So the plan tells you exactly what to do, in every case, so you never have to decide in the moment.
- Missed a session?Do the next one on the list. Not the one you missed. The missed one is gone and it does not need you.
- Missed a whole week?Turn to the next week. Never go back. Week five after a gap is still week five.
- Someone needed a wee mid-round?Pause, sort it, come back to the round you were on. Nothing resets. You were never behind, because there was never a schedule.
- Did the ten-minute version four times running?That is four ticks. There is no asterisk. Nobody is coming to check.
- Feel like starting again from week one?You should not. Starting again is the thing that never finishes. Do the next one.
- No doubling up. Ever.Two sessions in one day is a punishment, not a plan. It teaches you that missing has a price. It does not.
Try a page
Pick your session by how today is.
There is a page at the back for the days that are not normal. Find the line that sounds like today and it tells you what to do. Here is a taste of it.
Pick the line that sounds like today.
Look inside
Every workout page looks the same, on purpose.
By week two you stop reading and start doing. Tap a page to see it larger.
What is in the 61 pages
A system, not a list of exercises.
- 32 workout pages, one per session, every one laid out the same
- 8 week pages with tick boxes, the Light Three and a planner strip
- A ten-minute bad-day version on every single workout page
- Day 0 score and Day 56 re-score, so you can see the difference
- The midpoint letter, for the week most plans die
- A record, not a courtroom: what to do when you miss
- Make it fit your life: shifts, small people, knees, no stairs
- The Moves: every exercise in plain words, and the one thing that usually goes wrong
- Pick your session by how today is
- The fridge sheet: eight weeks, seven boxes a week
- The Five-Minute Five, for the days when even ten is fiction
- Fuel without thinking: five habits, no numbers, not a diet
- Keep Five, and a week nine
- Bookmarks for every week and workout, so it works on your phone
Kit
Everything you need is already in the house.
A mat, or carpet
Carpet is fine. A towel on laminate is fine.
A sturdy chair
For squats to tap and push-ups on the seat. Not the wobbly one.
The stairs
Step-ups, calf raises, carries. No stairs? The plan says what to use instead.
Something to hold
Two 2-litre bottles, dumbbells or a kettlebell. Optional every time.
A timer
Your phone, set to 14 minutes and face down so you do not read the messages.
Said plainly, on purpose
What this is not.
- Not a weight-loss plan.No promises about the scales, shape or size. The plan is for energy and general fitness. What people tend to notice first is the four o'clock slump getting shorter and sleep getting better.
- Not written by a personal trainer.Hannah is not a PT, physio or nutritionist, and does not pretend to be. The programme has been reviewed by a Level 3 qualified personal trainer (September 2026). It is general fitness information, not medical advice.
- Not a real person.Hannah Reid is an AI-generated character. The words were written by a real parent in the Midlands who is every bit as tired as you are. The plan says this in its small print too.
- Not for pregnancy.If you are pregnant, had a baby in the last year, or have a condition that affects how you move, talk to your GP or midwife before you start. If anything hurts sharply, stop.
Questions
The things people ask at the school gate.
Do I need any equipment?
A mat or carpet, a sturdy chair and the stairs. Something to hold is optional every time: two 2-litre bottles of water, dumbbells or a kettlebell. Bottles are about 2kg each and they are plenty to start. If you have no stairs, the plan tells you what to use instead.
I have not exercised in years. Is it too hard?
It starts with chair squats and wall push-ups, and it goes up one rep, one round or one slower count at a time. Every jumpy move has a step version on the same line, and every page has a ten-minute version. No swings, no jumps required, nothing that needs a video to be safe.
What happens when I miss a week?
You turn to the next week. Never go back, never double up, never restart from week one. There is a whole page on this, because the plan assumes you will miss several and is built so that missing has no price.
Will I lose weight?
That is not what the plan is for, and it makes no promises about the scales, on purpose. It is for energy and general fitness. What people tend to notice first is the four o'clock slump getting shorter and sleep getting better, and everyone is different.
I am pregnant, or I had a baby recently.
The plan was not written for pregnancy, so ask your midwife what is right for you. If you had a baby in the last year, wait for your postnatal check, mention exercise, and start with the ten-minute versions for the first fortnight. Leaking when you jump, or a doming tummy, means take the step version and see a women's health physio. Your GP can refer you.
Is Hannah a real person?
No. Hannah Reid is an AI-generated character, and the plan says so in its small print. The words were written by a real parent in the Midlands. She is not a personal trainer, physio, doctor or nutritionist, and neither is the person behind her. The programme has been reviewed by a Level 3 qualified personal trainer.
How do I get it?
Instant download after checkout, through Gumroad. It is a 61-page A4 PDF with bookmarks for every week and workout, so it works on your phone. The fridge sheet and the workout pages print nicely if you would rather have paper.
Ready?
Put the mat down. The mat decides.
One-off payment. Instant download. A 61-page A4 PDF, bookmarked, that prints if you want it to.
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