Busy. Tired. Still Want Results? Do This.

No prep. No equipment. No guilt. Just smart movement, simple food, and results that fit real life.

This plan is for parents, professionals, and anyone running on coffee and good intentions. You don’t need more time - you need better use of the time you have.

The BodyPrime Rules (Read This Once)

• 20-25 minutes max

• Bodyweight only

• Move daily - but not kill yourself

• Eat like an adult, not a robot

• Consistency beats intensity. Always.

The 7-DAY BODYPRIME HOME PLAN

DAY 1 – Full Body Reset (20 mins)

Workout (Circuit x 3 rounds):

• Squats x 15

• Push-ups (knees or full) x 10

• Glute bridges x 20

• Plank x 30 sec

• March or jog in place x 45 sec

Nutrition Focus:

• Protein at every meal

• Add carbs after training (rice, potatoes, fruit)

DAY 2 - Low-Stress Cardio + Core (20 mins)

Workout:

• Brisk walk / stairs / march at home – 15 mins

• Dead bugs x 10 each side

• Side plank x 20 sec each side

Nutrition Focus:

• Hydration check (2–3L water)

• Add fruit + healthy fats (olive oil, nuts)

DAY 3 - Lower Body Burn (25 mins)

Workout (EMOM – Every Minute on the Minute x 20 mins):

• Minute 1: Reverse lunges x 10

• Minute 2: Squat pulses x 20

  
  

  Repeat 10 rounds

Finisher: Wall sit – max hold

Nutrition Focus:

• Don’t skip meals

• Build plates: protein + veg + carbs

DAY 4 - Mobility + Movement (15-20 mins)

Workout:

• Hip openers

• Thoracic rotations

• Hamstring stretches

• Easy walk or light cycle

Nutrition Focus:

• Eat lighter, not less

• Focus on fibre + protein

DAY 5 - Upper Body & Core (20 mins)

Workout (Circuit x 4):

• Incline push-ups (sofa/wall) x 12

• Shoulder taps x 20

• Chair tricep dips x 10

• Hollow hold x 20 sec

Nutrition Focus:

• Protein first, snacks second

• Greek yoghurt, eggs, lean meats

DAY 6 - Sweat Without Stress (20 mins)

Workout (AMRAP 20 mins):

• Squats x 10

• Push-ups x 8

• Mountain climbers x 20

• Glute bridges x 15

Move steady. No red-lining.

Nutrition Focus:

• Eat carbs earlier in the day

• Keep dinner simple

DAY 7 - Active Recovery

Movement:

• Long walk, stretch, play with kids, life admin cardio

Nutrition Focus:

• Eat like Monday matters

• Prep 1–2 meals for the week

BODYPRIME NUTRITION RULES (BUSY EDITION)

• Protein = priority (palm-sized per meal)

• Carbs aren’t the enemy - under-eating is

• 3 meals + 1 snack beats chaos

• 80% good beats 100% perfect

• If it’s between something or nothing → eat something

WHO THIS PLAN IS FOR

• People short on time

• People low on energy

• People sick of starting over

And anyone who just wants to feel stronger, leaner, and more in control without living in the gym.

You don’t need a new body. You don’t need a 6am bootcamp.

You need simple rules, short workouts, and food that fuels your life.

Show up. Do the basics well. Repeat.

That’s BodyPrime.