Harry Allsop

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20/01/2026

I broke in for a track session!

Okay technically it’s not breaking in if the gate is open 👀 first track session and it did me over! Safe to say I have a long way to go before this marathon feels achievable 🥵

19/01/2026

I’M BACK FROM THE GROTTY DEPTHS OF MY BED!!

Got taken out with the flu all of last week, so let me tell you just how GOOD this workout felt!

10/01/2026

Day 10. Still showing up.

No gym. No excuses. Just a basic home setup and a mission to lose the dad bod one workout at a time.

Progress isn’t loud. It’s quiet, repetitive, and slightly uncomfortable.
But it works.

Training at home. Building muscle. Trusting the process.

08/01/2026

Seeing how much muscle I can build with nothing but a basic home gym.

Another solid session done 💪
No commercial gym. No fancy machines. Just dumbbells, a bench, and showing up consistently.

Slow progress > no progress.

Today’s home workout (shoulders):

Superset 1 – 4 sets
Seated dumbbell shoulder press – 10–12
Lateral raises – 10–15 reps

Superset 2 – 3 sets
Incline Y-raises – 12–15 reps
Incline rear delt flyes – 12–15 reps

Finisher – 3 sets
Dumbbell Arnold press – 10–12
Overhead dumbbell holds – 30 seconds

Add-on abs – 3 sets
Hanging leg raises – 15 reps

Training at home. Building real strength.
Same setup tomorrow. Slightly tighter T-shirt.

06/01/2026

Seeing how far I can push a basic home gym before it pushes back 💪
Mission update: attempting to go from “works from home” to Charles Bronson (Tom Hardy energy) using only home workouts.

No gym membership. No fancy machines. Just dumbbells, a pull-up bar, and questionable confidence.

Today’s home workout (back & biceps):

Superset 1 – 4 sets
Bodyweight pull-ups – to failure
Dumbbell hammer curls – 10–15 reps

Superset 2 – 3 sets
Dumbbell rows – 12–15 reps
Dumbbell bicep curls – 10–15 reps

Finisher – 3 sets
Dumbbell shrugs – AMRAP
Bar chin-up hold – 20 seconds

Training at home. Losing the dad bod. Chasing a physique I probably should’ve started earlier.
Same dumbbells tomorrow. Same optimism. Slightly sorer arms.

05/01/2026

The daily battle against the dad bod continues 💪
Mission update: seeing if I can go from “worked from home too long” to Charles Bronson (Tom Hardy vibes) using nothing but my very basic home gym.

No fancy kit. No excuses. Just dumbbells, a bench, and questionable life choices.

Today’s home workout (upper body / chest & triceps):

Superset 1 – 4 sets
Incline dumbbell press – 10–12 reps
Incline dumbbell flyes – 12–15 reps

Superset 2 – 3 sets
Flat dumbbell press – 10–12 reps
Dumbbell triceps extensions – 12–15 reps

Finisher – 3 sets
Close-grip press-ups – AMRAP
Triceps extensions – AMRAP

Follow along if you’re also:
• Training at home
• Trying to lose the dad bod
• Building muscle without a gym
• Pretending pain is character development

Same time tomorrow. Same dumbbells. Slightly less dignity.

04/01/2026

Daily anti-dadbod workout - smashing a quick ab session in.

This is technically my rest day, so I’m showing my add in ab workout from in the week. I usually add in 2x abs workouts a week, straight after training legs (Wednesday and Friday).

Went on a 5k run today (I know, I know - REST day, but I needed to get back to it as I’m marathon training too!).

Let me know if you’ve got any tips regarding any of my workouts - we will beat the dad bod together!! 💪🏼

03/01/2026

Day 3 of not accepting the dad bod.

I’m going to be posting my daily workouts, aiming for 30 minutes total, using just equipment I’ve got at home. I don’t have time in my life for a gym membership right now, so I want to see how far I can take home workouts too.

Any feedback or advice in regards to form or exercises will always be positively welcomed 🙏🏻

02/01/2026

Day 2 of getting in better shape in 30 minutes in my home gym.

I’m going to be posting my daily workouts, aiming for 30 minutes total, using just equipment I’ve got at home. I don’t have time in my life for a gym membership right now, so I want to see how far I can take home workouts too.

Any feedback or advice in regards to form or exercises will always be positively welcomed 🙏🏻

01/01/2026

Day 1 of getting in better shape in 30 minutes.

I’m going to be posting my daily workouts, aiming for 39 minutes total, using just equipment I’ve got at home. I don’t have time in my life for a gym membership right now, so I want to see how far I can take home workouts too.

Oh and I’m also training for a marathon in April 😅

03/10/2025

You chose the challenge, I accepted: How far can I run in 30 minutes?

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