Short, effective full-body workouts made for busy dads juggling work, family, and sleep deprivation.
It’s here to prove one thing: you do have the time. And once you prove that to yourself, you can take the next step, whether that’s another one of my strength training programs, someone else’s, or something you build on your own.
You don’t need hours. You need a workout routine.This training program is designed to be done in 20–30 minutes, 2x a week—a quick workout that’s less than a Netflix episode. Perfect for busy dads who need efficiency without sacrificing family time.
Strength training gives you energy—it doesn’t take it.Short bouts of full-body workouts with push-ups, lunges, or kettlebell moves are proven to boost mood, fight fatigue, and improve sleep. You’ll be much less of a grump to be around, and your family will thank you for it. Just ask my wife.
I already started for you. This program is fully laid out, with simple, guided workouts and video demos for dumbbell and bodyweight movements like deadlifts or burpees. No fluff, no gimmicks. Just show up, follow along, and hit your fitness goals.
Exactly. That’s why you need this. This joint-friendly workout plan focuses on lower body, upper body, and core strength, improving posture and mobility. It’s about moving well, not just hard. You don’t need endless reps to see results, just smart, sustainable physical activity.
Taking care of yourself is taking care of them.Abs are cool and all, but this is about becoming a fit father—the strong, energized, present dad they remember running around with. It’s not selfish, it’s foundational. Plus, a 30-minute fat-burningfull-body workout still leaves you plenty of family time.
Because those plans weren’t built for your life.This workout plan is built for dads, by a dad. It doesn’t ask for perfection, it’s built for consistency. You don’t need to be motivated. You just need a training program that works even when life doesn’t, with flexible circuit training and supersets that hit all major muscle groups.
Here’s a preview of the program: fast, impactful workouts that train your whole body, perfect for dads balancing long workdays, family time, and running on limited sleep.
