FREE 7-DAY RESET NO GYM. NO EQUIPMENT. 20 MINUTES.
FREE DOWNLOAD
7 Days. 20 Minutes. No Gym.
The free workout plan for dads who don't have 90 days, a gym membership, or any more motivation to spare.
You already know you should work out. You don't need another guilt trip. You need a plan that fits the 20 minutes you actually have — before the kids wake up, between meetings, or while dinner's in the oven.
The Busy Dad's 7-Day Reset is free. No gym. No equipment. No overhaul. Just 7 days to prove to yourself that the time's been there all along.
One email. Zero spam. Unsubscribe whenever.
Based off of the Men's Health Bestseller
"Eat the Apple, Take the Stairs".
20 min or less per day
No gym required
Kids can join in
7 stackable habits
20 min or less per day
No gym required
Kids can join in
7 stackable habits
WHAT'S INSIDE
7 Days. 7 Habits.
One reset that actually fits.
01
DAY 1
The Stairs
Start where you are. Stair climbs, squats, and push-ups, no equipment, no excuses.
The hardest part is showing up. Today you do.
02
DAY 2
The Chair
Everything you need is already in the room. Chair squats, step-ups, and incline push-ups. Your living room is your gym.
03
DAY 3
The Floor
Get comfortable being down here again. Glute bridges, dead bugs, and swimmers.
The floor is where real work happens.
04
DAY 4
Recovery Walk
Walking is not a rest day. Walking is the plan. 20 minutes outside.
Phone in your pocket. A kid in the stroller counts.
05
DAY 5
Full Body Flow
Tie it all together. Squats, bridges, step-ups, and plank.
You'll notice Day 1 is already in your rear view.
06
DAY 6
Kid Edition
They're watching. Let them. Kid-on-back squats, piggyback march, plank while they try to knock you over. This is a workout and a bonding session.
07
DAY 7
The Reset
This isn't day 7. It's day 1 of the rest of it. One more stair climb than Day 1.
Two more squats per set. 90 seconds of total plank. That's real progress.
If this sounds like you,
this plan was built for you.
You've got kids, a job, and about
47 things on your calendar before 9 AM.
You don't want to wake up at 4 AM
like some Instagram dad.
You've tried the 30-day challenge.
You've tried the gym. Neither stuck.
You want something that fits your life
not one you'd have to rebuild from scratch.
You want to keep up with your kids.
That's it. That's the whole goal.
About Derek
Derek Opperman
CPT · CN · IHP · 15 Years · 20,000+ Sessions
Derek built this 7 Day Reset for the same reason he wrote Eat the Apple, Take the Stairs: he’s watched too many good parents burn out chasing a version of fitness that no longer worked with their busy life.
No monk-like discipline.
No all-or-nothing mindset.
Just the simplest, easiest plan that still works.
One email. Zero spam. Unsubscribe whenever.
© Eat The Apple Book
I help parents and busy professionals reclaim their energy not just physically, but emotionally too.
Because when you feel better, everything in your life lights up: your parenting, your patience, your purpose, your performance.