🏠 Home & family · E-book
Training in a Small Flat
Real workouts for two square metres, a mat, and neighbours who go to bed early
Training in a Small Flat
Your name
A4 · this is a layout preview in the “Split” design. When you generate, the studio writes every chapter in full, paints the cover and chapter art, and composes a downloadable A4 PDF with your name, bio and store link on it.
Home training has a reputation for being the weak substitute you do when the gym is shut. It is not, provided you stop trying to recreate a gym in a room that is plainly not one. This book uses what a small flat actually offers: a floor, a wall, a doorframe, a sturdy chair and about two square metres.
What's inside
- 1Two Metres Is EnoughAudits the space you have and shows what each surface in it is good for, from the wall to the sofa arm. After it you will have a training spot you can set up in under a minute.
- 2The Bodyweight SixIntroduces the six movements the whole book is built from, each with an easier and a harder version. After it you will be able to build a session by picking one from each group.
- 3Making Press-Ups Hard AgainProgresses pushing from a kitchen worktop to the floor and beyond, including tempo and range tricks that add difficulty without kit. After it you will have five press up variations ordered by difficulty.
- 4Legs Without a BarbellCovers split squats, step ups on a stair, hinges and calf work that make legs genuinely tired in a small space. After it you will have a leg session that does not need a single weight.
- 5Twenty Minutes, Three FormatsSets out circuits, ladders and every minute on the minute, with a worked example of each. After it you will be able to run any session in exactly the time you have.
- 6Quiet Training for Upstairs FlatsReplaces every jump and thud with a low noise alternative that still raises your heart rate. After it you will have a full session you can do at ten at night without an awkward conversation.
- 7Four Weeks on the FloorAssembles everything into a four week plan of three sessions a week, with a progression rule for each movement. After it you will have a printable month and a way to make month two harder.
A sample from chapter one
Measure the floor, not the gym
Stand where you plan to train and lie down. If you fit, with a little room to spread your arms, you have enough space for everything in this book. That is the entire equipment audit. The mistake most people make at home is planning around what they wish they had, which is why so many flats contain a folded treadmill doing an impression of a clothes horse.
What a flat gives you instead is a wall for handstand work and wall sits, a doorframe for stretching, a chair for split squats and dips, a stair for step ups, and a floor that will happily host press ups, planks and crawling. That is five surfaces, all free, none of which need assembling. Work with those and a session takes a minute to set up.
- Clear the space once and leave it clear rather than tidying before every session.
- Keep the mat visible: rolled under the sofa counts as hidden.
- Use a sturdy dining chair, not an office chair with wheels, for anything you stand on.
- Test the height of your bottom stair for step ups before building a session around it.
Key takeaways
- If you can lie down in the space, you have enough room for a complete session.
- A flat offers five useful training surfaces before you buy anything at all.
- The setup time of a workout predicts whether it happens more than the workout does.
The studio writes every chapter from this outline, paints the art and hands you a PDF you can sell the same afternoon.
Start free