Your 12-week home workout plan, designed for real life.
Three structured full-body home workouts each week, minimal equipment and clear guidance to help you train with more confidence and consistency.
Instant digital access · Afterpay available to eligible customers at checkout; terms apply.
Home Program
Structure that fits around your life.
- Busy women and mums who need training to fit around real life
- Women with gym anxiety or who are not ready to train in a gym yet
- Beginners or women returning to structured home workouts
- Anyone who prefers three purposeful full-body sessions each week
- Women rebuilding consistency after a stop-start routine
Everything you need to get started.
- A complete 12-week plan with three full-body workouts each week
- Warm-ups, cool-downs and exercise modifications
- Clickable demonstrations and easy-scan QR codes
- Equipment and setup guidance
- Flexible nutrition and women’s health education
A few things you may be wondering.
The detail is here when you need it, while the program itself stays simple.
Is the Home Edition beginner friendly?
It may suit healthy adults who are newer to structured exercise or returning after a break. The guide includes a progressive structure, demonstrations and exercise options so you can choose an appropriate starting level.
Why are the workouts full body?
With a three-day schedule, full-body sessions train the major muscle groups regularly across the week while leaving recovery days between workouts. They are also practical for busy lives: if you miss one session, your whole week is not built around a single body part. Each workout includes lower-body, upper-body and core-focused movements.
What equipment will I need?
You will need dumbbells—ideally a lighter and heavier option, or an adjustable pair—a mini resistance loop, a mat or folded towel, and a timer. Some exercises also use a stable chair or couch and a low, rigid, non-slip step or bench rated for bodyweight. A simple workout log is helpful.
What do A, B, C and D mean in the workouts?
The letters show the order of the exercises. Complete the A exercise or pairing before moving to B, then C and D. When you see labels such as A1 and A2, complete them as the pairing described in the guide, following the listed sets, repetitions and rest.
How do the exercise demonstrations work?
Tap the clickable demonstration link inside the digital PDF, or scan the QR code with your phone. Internet access is required to open the linked demonstration.
Does it include a meal plan?
No. It provides flexible education about protein, carbohydrates, fats and fibre, plus optional MyFitnessPal guidance, eating-out strategies and practical approaches for times when you are not tracking.
Does it cover PCOS, endometriosis and menopause?
The guide includes general education about PCOS, endometriosis, perimenopause and menopause. It does not diagnose, treat or manage a medical condition, and individual advice from an appropriately qualified health professional may be needed.
Can I use it after having a baby?
The Home Edition is a general fitness program, not postnatal rehabilitation. Seek individual medical and pelvic-health guidance before returning to exercise postpartum. A dedicated New Mum Edition is planned separately.
Can I move on to the Gym Edition afterwards?
Yes. The Home Edition can help you learn the routine, exercise structure and movement patterns in a familiar environment. When you feel ready—and once the separate Gym Edition is available—you can use it as your next structured step into gym-based training.
How will I receive the ebook?
You will receive instant digital access after successful checkout.
Build a consistent home routine that fits your life.
Start the Busy Girl Home Program and know exactly what to do each week.
Instant digital access · Afterpay available at checkout