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Fit with Cass

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A progressive, full-body strength training program built for mums who want to get in and out of the gym in just 20 minutes.

Each session is designed to maximise fat loss while building lean muscle.

All workouts are:

- Structured for progressive overload

- Focused on strength, conditioning, and muscle definition targeting stubborn areas like mum tum, bum, thighs, and arms

Fat Loss

Summer Shred

Beginner

20 Minutes

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Summer Shred (Gym) 1.0

Summer Shred Gym 1.0

A progressive, full-body strength training program built for mums who want to train at home in just 20 minutes.

Each session is designed to maximise fat loss while building lean muscle.

All workouts are:

- Equipment-efficient (dumbbells, resistance bands, and bodyweight)

- Structured for progressive overload

- Focused on strength, conditioning, and muscle definition targeting stubborn areas like mum tum, bum, thighs, and arms

Home

20 minutes

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Summer Shred (Home) 1.0

Summer Shred Home 1.0

Mum Bum + Tum is a beginner-friendly gym program built for mums who want to tighten their core, grow their glutes, and shape their body in all the right places.

This 3-day training block focuses on aesthetic results. You'll target your bum, tum, thighs, and arms using structured strength training with machines, dumbbells, and cables. The workouts are short, efficient, and designed to give you visible changes while helping you build consistency in the gym.

If your goal is a flatter stomach, lifted glutes, and a stronger, more confident body, this is where to start.

Glute Growth

Core

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Mum Bum & Tum - Gym

Mum Bum & Tum Gym 1.0

Mum Bum + Tum is a strength-based home program designed to help busy mums grow their glutes, tighten their mum tum, and build shape using nothing but dumbbells, resistance bands, and bodyweight.

This 3-day training block delivers real results without needing a full gym setup. Each session targets your glutes and core while building total-body strength to improve posture, movement, and muscle tone. The structure is progressive, easy to follow, and built to help you stay consistent even when life is chaotic.

If you want to feel more confident in your clothes, see visible changes, and train in a way that fits your life as a mum, this is the place to start.

20 Minute

Glute Focus

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Mum Bum & Tum - Home

Full body Push 20 minute workout with free weights that can be completed at the gym or at home

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Full Body Push (Free Weights)

Block 1

For the mums who want results, not overwhelm! Mum Mode is your no-stress, 8-week program with just two fast, full-length sessions each week -designed to fit into even the busiest lifestyle.

Session 1: Upper Body + Core (think: push, pull, and ab burners)

Session 2: Lower Body + Banded Glutes (squats, deadlifts, and banded booty work)

All you need: a single set of dumbbells or kettlebell, and one resistance band.

Cut the confusion, get stronger, and feel amazing, in only 20 minutes, twice a week. Perfect for new mums, returning to fitness, or anyone short on time but big on goals.

Features:
- No gym required, just do it at home
- Only one set of weights & one resistance band needed
- Step-by-step guidance and exercise demos
- All levels welcome (easy to modify up or down)
- 8-week progressive design (builds real strength and tone, not just sweat)

Why you’ll love it:
- No daunting schedules or time-wasting filler
- Balanced upper, lower, and core focus for full-body “mum strength”
- Designed by a mum, for mums (time-smart, targeted, and realistic)
- Switch to a different FitMUM program anytime—your membership gives you access to everything!

Home workout

full body

fat loss

toned

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Mum Mode (Home) 1.0

StrongMUM is a motivating 4-day program designed for mums who want to feel fit, look toned, and build unshakeable confidence.

You will train with a push and pull split, giving you two upper body sessions and two lower body sessions each week.

Every workout helps you improve your strength, feel firmer, and achieve a well-toned, balanced look.

This program is all about making you stronger and more empowered, never bulky.

How it works:

Push and pull split for balanced results and an all-over toned feeling

Four efficient sessions per week that fit easily into your routine

Simple, step-by-step workouts. Come in, follow along, and leave feeling accomplished

Designed for progress you will really notice, both in your body and your confidence

Features:
- Gym-based with four organised sessions each week
- Focus is on strength, muscle tone, and functional fitness
- Step-by-step instructions and tracking tools
- Easy to adapt to any level
- Included in your FitMUM in 20 all-access plan

Why you will love it:
- Become strong and toned in 20 minutes or less
-Designed with busy mums in mind. No wasted time or confusion
- You can switch programs whenever your goals or schedule change

Toning

Strength

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StrongMUM (Gym) 1.0

When the day’s gone to shit and you’re short on time, chuck on an episode of Bluey for the kids and smash out this full body AMRAP in just 7 minutes. Suitable for all Fitness Levels.


Just set a timer for 7 minutes and do the exercises in order for as many sets as you can until the timer goes off.

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Bluey Workout Full Body AMRAP (Home)

If everything’s hit the fan, hit play on Bluey and use these 7 minutes to give your upper body a quick strength session. 

Just set a timer for 7 minutes and do the exercises in order for as many sets as you can until the timer goes off.

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Bluey Workout Upper Body AMRAP (Home)

The kids are busy with Bluey and you need a win. Use this 7 minute lower body AMRAP to do something for yourself, no matter how the day’s been.

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Bley Workout Lower Body AMRAP (Home)

Some days all you can manage is a quick core session. Let Bluey entertain the kids while you get this done in 7 minutes.

Just set a timer for 7 minutes and do the exercises in order for as many sets as you can until the timer goes off.

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Bluey Workout Core AMRAP (Home)

When you’re running on empty and just need a moment, press play on Bluey and fire up your glutes fast with this 7 minute AMRAP.

Just

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Bluey Workout Glute AMRAP (Home)

A 4 day fat loss block for mums training twice in the gym and twice at home each week. Gym sessions focus on strength with full body compound lifts. Home sessions fill the gaps with high output accessory work, core and conditioning.  Expect a consistent weekly rhythm small progressions over time,  and a mix of strength and sweat that builds visible muscle tone while driving fat loss.

Hybrid

Intermediate

Full Body

Conditioning

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Fat Loss Hybrid Intermediate 4X

Gym days focus on heavier lower and upper body strength work. Home sessions balance push/pull, core and conditioning. Across the week you'll hit all major movement patterns, train 4 days per week, and build serious consistency wtihout scarificing flexibility. Stick to the RIR targets, follow the rest guidance and expect real changes by the end of phase 1

Hybrid Intermediate | 4x/wk | Phase 1 | Fat Loss

Some descripYou'll continue training 4 days a week. Two sessions at the gym and two at home, with increased intensity, slight movement upgrades, and more challenging pairings. Gym sessions push strength progression. Home workouts remain short, effective, and aligned with fat loss. Every session is under 20 minutes and designed to keep results moving forward without adding complexity or burnout.tion...

Hybrid Intermediate | 4x/wk | Phase 2 | Fat Loss

Four home-based workouts per week designed for intermediate mums chasing fat loss. This block balances strength, accessories, and conditioning — using only dumbbells, bands, and bodyweight. Each session is under 20 minutes and fits real-life mum chaos. Movement patterns are consistent across the block to drive results with minimal cognitive load.

Interemdiate

Phase 1

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Fat Loss Home Intermediate 4X

In this 8-week block, you’ll train four times per week using only minimal home equipment. Each session is under 20 minutes and designed to help you build strength, improve fitness, and drive fat loss without needing a gym. You’ll rotate through lower, upper, full-body, and conditioning-focused days to give you structure, variety, and space to recover.  Expect progressive movement patterns across the block so you can feel yourself getting stronger each week without the overwhelm of constantly learning new exercises. This phase is ideal if you’ve already built some training consistency and want to take it up a level without spending hours working out.

HOME Intermediate | 4x/wk | Phase 1 | Fat Loss

Four gym-based sessions per week built for intermediate mums focused on fat loss through smart strength training. Sessions alternate between upper and lower body and are designed to be efficient, equipment-considerate, and under 20 minutes. Programming prioritises full-body movement quality, proper intensity, and realistic progression.

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Fat Loss Gym Intermediate 4X

In this 8-week block, you’ll train four days a week at the gym, with sessions focused on building strength and driving fat loss in under 20 minutes. You’ll rotate between two upper and two lower body workouts, so you can train on back-to-back days without burning out.  Each session is designed to help you feel confident in the gym, move with purpose, and actually see progress — without needing to hog equipment or spend hours working out. If you’re ready to take your training seriously but still need it to fit around mum life, this phase is where it starts to click.

GYM Intermediate | 4x/week | Phase 1 | Fat Loss

4 day per week Intermediate level at home training plan using only resistance bands and body weight. Designed for Fat Loss with focused strength session that finish with targeted conditioning. Each session is under 20 minutes and structured to work with minimal equipment and mum-life constraints.

Resistance Bands

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Fat Loss Home Bands 4X

In this 8 week block, you'll train four times per week with resistance bands and bodyweight only. You'll build strength improve capacity, and support fat loss without needing a gym. Movements are programmed to reduce joint stress, support pelvic floor health and fit into your real life schedule, so you can train hard without feeling like it's another chore.