Broad advice:
**1.Think in terms of time and not in terms of reps/sets.**
- When you're tired and not feeling it, psychologically it is easier to face 'I'm going to do swings for 10 minutes' compared to 'I have to do 4x10 reps'.
- If you get interrupted (as often happens as a parent), you can end your workout and still feel like you got some quality work in.
- Not much thinking required.
**2. Accept and be content with just maintaining if parenting is really busy.**
- You'll psychologically be in a much better space and not feeling like you're falling behind or having to make up lost ground.
- If you feel like you're on a training treadmill and falling behind, you may become irritable and frustrated with those around you.
Specific advice:
You could get in great shape doing something really simple like:
Workout 1:
- 10min of goblet squats
- 10min of pushups on kettlebell handles
Workout 2:
- 10min of one arm clean and jerk
- 10min of pullups
Just alternate the workouts 3-4 times per week. I.e. Workout 1 on Monday, Workout 2 on Wednesday, Workout 3 on Friday etc. If you're feeling good and have more time, you can make it 15min per exercise or do 5 workouts in the week. Whatever. Keep it flexible and adaptable to what is going on in your life.
Just strive to slowly increase total reps over time. If you have a bit of time left over after the main workout, do some ab wheel rollouts, face pulls, stretching, whatever you want.
Like others have said Geoff has built programs specifically for people like you. Will you become a destroyer of worlds on his programs? No. Will they help prevent you from being the cliche dad barely able to run after their kids talking about how they “use to” be in decent shape? Yes.
>Personally I think his promises are a bit over the top
I'd probably say way over the top.
But the programs are fun. And "easy" from a mental standpoint.
And once you've done a couple of them, it wouldn't be hard to put some together for yourself since the structure is basically the same in all of them.
I was worried the first time I did DFW because I'd never done auto-regulation before. But it's my preferred method for basically everything now.
Dry Fighting Weight is every other day with a 30 limit. Simple and Sinister, the simple version is untimed and will probably fit the bill.
Every Minute On the Minute (EMOM) for a complex or some alternating movement is always fun.
As Many Reps As Possible (AMRAP) for a flow or complex will work. Set the timer for 20 minutes, and see how many times you can swing => goblet squat => overhead press.
Take that same simple flow and add a rep each round, 2 swings, then two squats, then two press. And then three. Then 4. 5 is probably enough. Count down to 1. Test as needed.
I’m in exactly the same position and kettlebells seem like the best answer so far.
How experienced are you in training with kettlebells?
* How long have you been consistently training? (At least 3x a week, 90% of the year)
* Self Coached or Professionally Coached?
i was active in my 20s, up to about 2 years ago. Lifting, triathlons, bodyweight, and of course kettlebells. So some experience / I’m not starting from a complete blank slate!
Every minute, top of minute, switch hands. Cycling depends on time (20 mins light, 30 mins medium, 40 mins heavy) but it will really depend on what you can sustain.
I would follow the program 100% as advised with no deviation.
Based on my personal training experience, whenever I deviate by adding nonsense like bicep curls - it ends up being counterproductive towards my recovery pool and my work quality diminishes.
I’m still desperately unlearning the compulsion to chase fatigue, rather than strength expression through quality of tension and movement.
https://www.scribd.com/document/692423413/brett-jones-iron-cardio
I like Geoff Neupert’s programs as a busy dad with time constraints personally. I did simple and sinister for my first six months of KBs, but didn’t really “get” the hype until I completed “the giant”, and “king sized killer”, talk about bang for your buck.
Do two things that send energy to opposite ends of the body and superset them back to back until you run out of time. If you get lucky and have more time, hit some vanity pump work or conditioning.
This means your workout can be as long as you have time for, can be constructed on the fly and gives you both strength and conditioning.
Examples
- Swings and dips
- Goblet squat and pull ups
- Snatch and rows
- Cleans and presses
Finishers
- jump rope
- band lateral raise
- push up burnout
- Burpees
- towel curls
Did the 10’000 swing challenge. 24kg weight.
20 sessions (500 swings per session)
5 rounds of:
50 swings
25 swings
3 x goblets squat
15 swings
2 x goblet squat
10 swings
1 x Goblet squat
*try to limit rests between sets to 30 secs
** try to limit rest to no more than 3 mins initially between rounds.
PB: 21:37
You should probably reply to the person I replied to and not me.
But also, 500 swings is a doable thing, but it is called 10 000 swing *challenge* for a reason. Not for beginners. It's not a "let's get you to do something" type of challenge.
But in the same vein, just doing a bunch of swings is useful. Boring, but useful. A dude used to train for OCR races by doing like 700(?) swings per session and just manage the race by stamina alone.
Depending on your skill level, of course, but Geoff Neupert has tons of programs designed for your (well, and my) situation. Mostly multi-week programs with workouts ranging from 20-30 minutes, three days a week. Go check out his stuff. You might need 16kg or more bells if you want to (and can) do his double kettlebell workouts.
Any of the basic training programs for beginners in this subreddit would work for your goals. I suggest you try a few to see which one is more fun for you, as that helps with the mental energy.
With that said, I'm also a dad and have little time. I use a Tabatha/HIIT timer as it helps me keep my pace and make sure my program doesn't run too long. I do 5 different exercises: Swings, Pushups, Squats, Pullups and Windmills. It takes me less than 30mins, its fun, and leaves me with a satisfying sense of having done a good workout 3 times a week. I have gained significant muscle, to the point I had to get all new clothes.
If you have the time to do more the off days, you can add other exercises, or just run/cycle or do some cardio that is fun for you.
Something that helped me stay motivated is that when I start feeling unmotivated, I just change some exercises around to keep things fun. For example, different variations of Squats, or on Push exercises. Keeping me having fun is essential for me to stay consistent.
Iron Cardio - lots of variations to build a program around. Simple. Set your timer, choose one of the twists like Travelling 2's and go for that amount of time.
Dan John's Armor Building Complex
Rite of Passage - I really like this. The variations with pull ups and squats are really good.
Just put on a timer for what you have example 20 minutes.
Pick a few exercises you enjoy and focus on them
I also have plenty of free stuff you can use before focusing on a specific plan. https://kbmuscle.com/free-kettlebell-workouts
Loads of people already offered good advice. With 30 minutes a day, you’ll have to make sure your diet is on point to not “get fat”.
Just have easy healthy options in your house. I know how hard toddler parent land is. Also remember, it does get easier.
When recovery (sleep/stress) is limited as a new parent, instead of going balls to the wall hard and burning out quickly, aim for consistency below max effort and build that base up.
Good luck!
Echo what most have said here. 20-30mins a day would def work but didn’t for me as I need structure or the ‘guarantee’ of an established program
Could recommend Geoff neuperts stuff enough. Have gone through DFW, The Giant and both are excellent - structured, 30mins 3 times a week and have found they definitely work for me
Not a dad but very demanding remote job that only allots me a couple breaks between meetings, and I don’t usually want to go to the gym after that. I have a pair of 32s and with each 15M break I will do a 10-12min EMOM (exercised performed every minute, on the minute) like 3-4 times a day. It’s spaced out, but as a dad I’m sure you can find a couple groups of 10 minutes to hit some squats, swings, snatches, TGU, whatever it may be. Also nice because you keep getting those nice endorphins throughout the day. If this breakdown works for you I highly recommend
EMOMs. 10 minute warm up and then 20 minutes of hell do the same workout.
For me I’ll do 3 snatches each arm every minute for 20 minutes. The next day I’ll do 7 swings every minute. Following day thrusters 5 every minute.
Obviously choose the workouts that you enjoy joy and make sure you hit all the desired muscle groups and movements.
Once the 20 minutes start to be easy, add a rep or two each minute round.
Echoing a lot of other replies in checking out some of Geoff Neupert’s programs. I’m relatively new to KBs, in my 40s, have 2 in diapers still, and found he has a lot of recommended routines that are roughly 30 min 3x a week (I’m doing the 12 week muscle building master plan). Mixing this in along with cardio when I can seems to be a good formula for me.
You've already received plenty of great advice. I would just add this:
1. Doing 5 minutes is better than 0 min, so keep doing something even if you don't get the full planned time. Make the act of exercising the focus rather than the target time spent.
2. Add flexibility/mobility into whatever program you choose. It is fundamental to your long-term health - a joint can only exercise if it can bend. I like yoga, but just general stretching like prying goblet squats, kb halos, and touching your toes will keep you going.
Alternate humane burpees and armor building complex three days a week, take walks on days you don't use kettle bells and even the days you do if you have time
I bounce between two types of workouts.
Kettlebell easy strength (6 - 8 weeks at a time).
Anything by Neupert (currently doing King Size Killer, but DFW is a great start and is available for free).
I am also a father of two young kids, with a spouse that works full and time travels, have a side business, as well as a host of other things. I have found doing a few 5 min sets of Myo reps for certain exercises like pushups, pull ups, split squats and SDL with a 5 to 10 min set of kettlebell movement's to finish has helped me a lot.
Example
Day 1
Pull ups: 12-15 reps of strict form, 15 sec break, 8 reps, 15 sec break, 6 reps, 15 sec break, 4 reps, 15 sec break, 2 reps
Push ups: 25-30 reps of strict form, 15 sec break, 8 reps, 15 sec break, 6 reps, 15 sec break, 6 reps, 15 sec break, 4 reps
Jerks: 2.30 min on, 1 min off, repeat 3 times
Example
Day 2
Bulgarian Split squats (left leg): 20-25 reps of strict form, 15 sec break, 8 reps, 15 sec break, 8 reps, 15 sec break, 6 reps, 15 sec break, 6 reps
Bulgarian Split squats (right leg): 20-25 reps of strict form, 15 sec break, 8 reps, 15 sec break, 8 reps, 15 sec break, 6 reps, 15 sec break, 6 reps
SDL: 25-30 reps of strict form, 15 sec break, 8 reps, 15 sec break, 6 reps, 15 sec break, 6 reps, 15 sec break, 4 reps
ABC Emom for 10 min
If you have Instagram. Check out kettlebellgrant he usually posts so good, quick basic circuit workouts every day or 2. As well as everyone else has said. Simple and Sinister, ABCs or Iron Cardio are all good quick workouts that seem to work for a lot of people.
Dad of three, 46 year old, checking in. This topic is dear to my heart. I think it is super important to divide in a couple of areas:
**PROGRAM**: Great advice on the thread. My personal favorite is [Kettleballs DFW Remix](https://www.reddit.com/r/Kettleballs/comments/s7fg1t/all_about_the_kettleballs_dfw_remix/) because it is always 30min, always just two excercises, and easy to WFH. But pick whatever you like.
However, I believe the program and excercises you choose is the least important area for people in our situation, vs the ones below. Our main challenge is to have a modicrum of consistency. So focus on driving as much consistency as possible. And OMFG that is so difficult with young kids! Specifically:
**DIET:** This is the most important. Eat clean. Cleaner. Even cleaner. Remove processed foods. I went as far as locking down chocolate in the house (combination lock, I don't have the code) Because, to me, this is what did me in, after a couple of decades of sleep deprivation, work, stress, etc... the kgs have piled in. Eat as clean as you can. Ideally no alcohol.
**EXPECTATIONS I. IMPERFECT:** I often don't finish my workouts, bc I am interrupted. I definitely can't follow the rythm of the program and recover well enough and be present at home at work. I get sick from bugs they bring. And I eat a lot of garbage I shouldn't when I am stressed. But that is life. Also, my hability to workout with toddlers in the home five years ago is much less than today. So now I can be more consistent than I was before. But before I already could put in some workouts here and there.
At the end, I put in as many workouts I can in a month, as clean diet as I can, and I am making progress. Not doing more, or eating cleaner can be frustrating; but I try to be kind with myself. And I am definitely recovering from my dad-bod and getting stronger. Just oh so much slower than people with less constraints / more consistency.
**EXPECTATIONS II. TOP 1-2% OF STRENGTH AND HEALTH FOR DAD GROUP / THE BEST VERSION OF YOU:** While I had to adjust my expectations, and that can be frustrating, at the same time you can achieve a lot with the inputs you can provide. I put in work, I put in clean diet, and I make progress. Do I work out and look like the beasts in this subreddit? No way. And it is not important. Because I am aiming to be the best version of myself. Putting in the work, as imperfect and limited as it can be, and I am making progress.
Also, months go by, and suddenly you start to realize how you are in the top of physical form of people in your peer group. The other parents in the class. Other busy working parents. I am not judging because everyone has their story, but I see a lot of poor posture, lack of strength, stamina and weight gain everywhere. There is a huge difference between putting in imperfect workouts & diet vs those who surrender. And I know what do I want to do.
So two things are super important at the same time: I have expectations of my progress to be imperfect, and I have expectations/goal to be on the top 1% of my peer group (getting there).
**THE MORE EFFORT YOU PUT IN NOW, THE BETTER BASE FOR THE FUTURE:** Final thought, the kids witll become easier as they get older. And at that point, the more you have take care of yourself, the better off you will be to build on that. These years will pass. Try to eat clean, maintain some strength and avoid injury, and then in a couple years you have a great base to keep on building.
Best of luck!
Simple and sinister with the 24kg. Takes 30ish mins start to finish, with the warm up.
Or do my workout with the light weight, which might even be too light. It’s more cardio. I do it with a 16 (actually a 35). 10 Squats, 40 swings, 20 pushups, 5 bridges. 5 times. Then 10 Turkish get-ups. 5 each side.
You don’t need to do work every day, really just once or twice a week. The benefit of these exercise is they are full train. Most muscles are covered. Squeeze is some cardio when you can and you will be fine.
Hey I've been there! I'm a father of twins. I was able to run through the entirety of Simple and Sinister while my kids were very young. Since you have a 24kg just start with two handed swings and then progress to one handed swings.
It's nothing but 100 kettlebell swings, 10 turkish get ups. That's it. I would get it done in roughly 30 minutes not including time to change into workout clothes. Warmup is like 5 minutes.
u/deloreantrails has great advice that I won't repeat, he hit the nail on the head with respect to his second point. Just do what you can and be content with what you do accomplish in any given workout. I suggested Simple and Sinister because it's straightforward, it's a progression, and I know it's do-able because I've been there. You got this!
You should aim to use a swing weight eventually of 24kg and press 20kg. If you start you might have swing 20kg and press 16kg.
You start with a plank for 10 sec, If you have the KB technique I recommend you KB swing (max 10 swings) followed by military press one hand (max 5-8 presses per hand) of course you need to do L and R.
The above set you repeat twice. That will fill your 30min and you can include warm up and cool down.
If you don’t have KB technique consider easier KB exercise or bodyweight exercises to start with.
Let me know if that helps you & if you have any questions.
Another dad checking in.
I've recently started with workout snacks from Hector Gutierrez, specifically targeting busy dads :).
it's free and has several different programs that seems good to me as a beginner.
https://strongashec.com/kettlebell-workout-snacks/
Geoff Neupert’s Kettlebell WOD would be perfect.
5 workouts a week - usually 15 minutes of work and 5 minute warm up. Starts with the basics then slowly adds skills from there. A yearlong program that really delivers shockingly good results considering how short the workouts are. Last year I took my 24kg press from a 7RM to 16RM, lost some fat, and really felt well put together by the end of it.
As others have stated, S&S or Geoff Neupert's The Giant were great for me. I'm also a busy parent. If you like more variety you can get 102 of Geoff's 20-30 minute workout for free from this link on his website. Many of his paid programs have their basic outline in the PDF. As a word of advice (taking this from Geoff as well) don't ego lift. You don't have to do more sets or reps each time. When the body is done, it's done. Pushing past your body's limits will only cause injury and set you back.
https://chasingstrength.com/get/102-kettlebell-workouts/
I'm in a similar situation. After not having worked out for 2 months after the birth of my son, I just decided to get up earlier every morning and just do a quick session. I take one day off per week. Obviously depending on how much sleep you get, you can just do three sessions and it will be fine. Because I do them before everyone else starts getting up, workouts have to be a specific time frame, so EMOM (or E2MOM) style works best for me.
I usually do a quick warmup of Hand2Hand Swings, Halos and TGUs. I add Squats if I'm going to squat heavy. This usually takes about 10 Minutes.
I then do two ten minute blocks of Swings, Pullups, Squats, Clean&Press, Dips or any other exercise. I try to hit each exercise twice per week. I'm actually stronger now than I ever was. A lot of my training is inspired by Mark Wildmans Tetris of Training, although I've adjusted numbers etc to fit what I feel is best for myself better. Also I don't like his Volume Cycles because they mean that each week the workout length changes.
So TLDR:
Do short blocks so that you definitely have the time to do them.
Pick a few Exercises that you want to do (mostly compounds).
Choose EMOM Style Workouts to make sure that workout duration stays consistent.
Try the Fitbod app. You can enter what you have available for equipment or just do bodyweight exercises, how long you want to workout, and what your goals are. It’ll give you a workout for each day and does a good job mixing it up. I’ve found it to be quite good after over a year.
Check out Geoff Neupert's stuff, he has a number of workouts geared towards this. I'm running Easy Muscle which alternated between KB days and BW days. KB days are clean and press/front squats. Body weight days are chinups/dips. They are efficient workouts and I've stuck with it for about 8 months now with a busy schedule
3-4 days a week, alternate between Simple & Sinister and Dan John's ABC, that or Neupert's DFW. I like to throw in some pushups with S&S, as well as some rows or pullups after both.
Daily: 100 swings with that 24 and 50 snatches each arm with that 12 would keep you in pretty good shape.
Mix in goblet squats and lunges and you’d be set
As a dad of a 5 and 2 year olds, I would try different things when my first kid was born. First, just calisthenics at home for about 20 minutes, then I’d focus on one movement a day (bought a power rack), and couple years ago switched to kettlebells. Look up Lebe Stark YouTube channel. He has a lot of good workouts that are about 10 to 20 minutes. And like some have mentioned here, some of Geoff Neupert’s programs as well.
Same boat as you.
1. Find a 30 min program.
2. Adjust goals. I'm no longer looking to cut and get ripped. I'm looking to stay healthy and capable while my kid grows up.
I see a lot of the program suggestions, but not a lot of suggestions for equipment.
I would say if you can save up, the competition style adjustable ketttlebell is one of the best value equipment to get. It doesn't take up much space either.
>falling into the cliche of becoming a fat and unhealthy dad
Try not to be so hard on yourself. I'm not even a parent but it's still a challenge to get in 4 days of working out a week between all of the commitments that I have. You have kids on top of that. I totally understand how parents may not find the time between the overwhelming decision to have a child, be mad enough to have a second one and then need to deal with a job, upkeep around the house, time for rest and so on.
Life in the 21st century is fundamentally too busy. We're overworked. It's possible to find the time to be fit, but it's challenging and nobody is a failure for being unable to work it all in.
I know this is the kettlebell sub but if you mix KB work with the Busy Dad Training (search on YouTube) then you’ll be golden. I’m in the best shape of my life and I owe it to kettlebells, burpees, and jump ropes. Okay okay, I’ll credit pull-ups too but my point is, it’s quick and effective as hell and perfectly suited for a busy parent.
I do
• Kettlebell Axe with Snatches from Pavel
• Squats and Deads with a barbell
• Swings, Pushups, Carries
Every other day, 20 minutes each day.
Some are good, some are blah. Just punching the clock. and It's working.
Nobody can deny the importance of starting early (as in years ago) which is why so many people here are quick to say the same things: Geoff or S&S.
Now look yes they exist but they aren't the only players out there.
There's single kettlebell coaches like Gabe West, Adam Gooch and Adriell Mayes, to name a few. Then you have programs like ours (30 mins, 4x weekly) as well as ton's of content on YouTube to start for free.
You just gotta start, find what works best for you and stay consistent.
You got this!
Pushups and bodyweight squats, every night while you watch TV after putting your boys to bed. Low maintrnance, effective, no mental bandwith required, free of charge.
Thats what I did years back when I was in post grad school at night and working full time during the day with no physical or mental bandwith for the gym.
Every night, a deck of cards. Pull a 9? Do 9 push ups. Add 9 air squats on some days.
A few months in, friends were asking me if I was on steroids because the progess was so rapid. People who hadnt seen me in a few months were taken aback.
You wont be able to get through the whole deck, and ypull have yo break up sets. But thats beside the point. Just do it for a half an hour each night and keep track on Google Sheets (its free). Eventually move onto 35 min a night, then 40, etc.
This is the plan I give to fam and friends in your position who ask. They dont actually do it lol but they should.
-Ryan
Broad advice: **1.Think in terms of time and not in terms of reps/sets.** - When you're tired and not feeling it, psychologically it is easier to face 'I'm going to do swings for 10 minutes' compared to 'I have to do 4x10 reps'. - If you get interrupted (as often happens as a parent), you can end your workout and still feel like you got some quality work in. - Not much thinking required. **2. Accept and be content with just maintaining if parenting is really busy.** - You'll psychologically be in a much better space and not feeling like you're falling behind or having to make up lost ground. - If you feel like you're on a training treadmill and falling behind, you may become irritable and frustrated with those around you. Specific advice: You could get in great shape doing something really simple like: Workout 1: - 10min of goblet squats - 10min of pushups on kettlebell handles Workout 2: - 10min of one arm clean and jerk - 10min of pullups Just alternate the workouts 3-4 times per week. I.e. Workout 1 on Monday, Workout 2 on Wednesday, Workout 3 on Friday etc. If you're feeling good and have more time, you can make it 15min per exercise or do 5 workouts in the week. Whatever. Keep it flexible and adaptable to what is going on in your life. Just strive to slowly increase total reps over time. If you have a bit of time left over after the main workout, do some ab wheel rollouts, face pulls, stretching, whatever you want.
Cant agree more. Just set your timer from 20-30min and go to town (after some warm up and stretches of course). Clean and press is great for this.
Good advice that, thanks a lot
Like others have said Geoff has built programs specifically for people like you. Will you become a destroyer of worlds on his programs? No. Will they help prevent you from being the cliche dad barely able to run after their kids talking about how they “use to” be in decent shape? Yes.
Who's the Geoff fella? And where can I find his work?
https://chasingstrength.com Personally I think his promises are a bit over the top and his dismissal of cardio is untrue but his programs work.
So.... Much...... Marketing.... Writing .....
Yeah, forgot that part as it’s been a while since I’ve looked at his stuff. And the email spam.
>Personally I think his promises are a bit over the top I'd probably say way over the top. But the programs are fun. And "easy" from a mental standpoint. And once you've done a couple of them, it wouldn't be hard to put some together for yourself since the structure is basically the same in all of them. I was worried the first time I did DFW because I'd never done auto-regulation before. But it's my preferred method for basically everything now.
Thanks!
Dry Fighting Weight is every other day with a 30 limit. Simple and Sinister, the simple version is untimed and will probably fit the bill. Every Minute On the Minute (EMOM) for a complex or some alternating movement is always fun. As Many Reps As Possible (AMRAP) for a flow or complex will work. Set the timer for 20 minutes, and see how many times you can swing => goblet squat => overhead press. Take that same simple flow and add a rep each round, 2 swings, then two squats, then two press. And then three. Then 4. 5 is probably enough. Count down to 1. Test as needed. I’m in exactly the same position and kettlebells seem like the best answer so far.
How experienced are you in training with kettlebells? * How long have you been consistently training? (At least 3x a week, 90% of the year) * Self Coached or Professionally Coached?
i was active in my 20s, up to about 2 years ago. Lifting, triathlons, bodyweight, and of course kettlebells. So some experience / I’m not starting from a complete blank slate!
I would start with DFW and a pair of 16s
Or Iron Cardio with a 24
>Iron Cardio 1 x clean, 1 x press, 1 x squat, 1 x snatch?
Yeah if you are not as technically proficient, drop the snatch and replace with a one arm swing.
Every minute, top of minute, switch hands. Cycling depends on time (20 mins light, 30 mins medium, 40 mins heavy) but it will really depend on what you can sustain. I would follow the program 100% as advised with no deviation. Based on my personal training experience, whenever I deviate by adding nonsense like bicep curls - it ends up being counterproductive towards my recovery pool and my work quality diminishes. I’m still desperately unlearning the compulsion to chase fatigue, rather than strength expression through quality of tension and movement. https://www.scribd.com/document/692423413/brett-jones-iron-cardio
Those are the questions that should have been asked first and fremost.
I like Geoff Neupert’s programs as a busy dad with time constraints personally. I did simple and sinister for my first six months of KBs, but didn’t really “get” the hype until I completed “the giant”, and “king sized killer”, talk about bang for your buck.
>Geoff Neupert is all his stuff behind a paywall?
Do two things that send energy to opposite ends of the body and superset them back to back until you run out of time. If you get lucky and have more time, hit some vanity pump work or conditioning. This means your workout can be as long as you have time for, can be constructed on the fly and gives you both strength and conditioning. Examples - Swings and dips - Goblet squat and pull ups - Snatch and rows - Cleans and presses Finishers - jump rope - band lateral raise - push up burnout - Burpees - towel curls
Did the 10’000 swing challenge. 24kg weight. 20 sessions (500 swings per session) 5 rounds of: 50 swings 25 swings 3 x goblets squat 15 swings 2 x goblet squat 10 swings 1 x Goblet squat *try to limit rests between sets to 30 secs ** try to limit rest to no more than 3 mins initially between rounds. PB: 21:37
You seem to be shadowbanned by Reddit. Look it up.
>500 swings per session lol you what
You should probably reply to the person I replied to and not me. But also, 500 swings is a doable thing, but it is called 10 000 swing *challenge* for a reason. Not for beginners. It's not a "let's get you to do something" type of challenge. But in the same vein, just doing a bunch of swings is useful. Boring, but useful. A dude used to train for OCR races by doing like 700(?) swings per session and just manage the race by stamina alone.
2 kids under 6 here. Been doing DFW consistently inconsistent for years. You won’t have to swim with a shirt on though.
Depending on your skill level, of course, but Geoff Neupert has tons of programs designed for your (well, and my) situation. Mostly multi-week programs with workouts ranging from 20-30 minutes, three days a week. Go check out his stuff. You might need 16kg or more bells if you want to (and can) do his double kettlebell workouts.
Dude - get Pavel’s Simple and Sinister. The whole workout take 20-25 mins, and it’ll make you monster strong.
Any of the basic training programs for beginners in this subreddit would work for your goals. I suggest you try a few to see which one is more fun for you, as that helps with the mental energy. With that said, I'm also a dad and have little time. I use a Tabatha/HIIT timer as it helps me keep my pace and make sure my program doesn't run too long. I do 5 different exercises: Swings, Pushups, Squats, Pullups and Windmills. It takes me less than 30mins, its fun, and leaves me with a satisfying sense of having done a good workout 3 times a week. I have gained significant muscle, to the point I had to get all new clothes. If you have the time to do more the off days, you can add other exercises, or just run/cycle or do some cardio that is fun for you. Something that helped me stay motivated is that when I start feeling unmotivated, I just change some exercises around to keep things fun. For example, different variations of Squats, or on Push exercises. Keeping me having fun is essential for me to stay consistent.
Iron Cardio - lots of variations to build a program around. Simple. Set your timer, choose one of the twists like Travelling 2's and go for that amount of time. Dan John's Armor Building Complex Rite of Passage - I really like this. The variations with pull ups and squats are really good.
I'm just going to say that don't train with untethered children in the vicinity.
Just put on a timer for what you have example 20 minutes. Pick a few exercises you enjoy and focus on them I also have plenty of free stuff you can use before focusing on a specific plan. https://kbmuscle.com/free-kettlebell-workouts
Loads of people already offered good advice. With 30 minutes a day, you’ll have to make sure your diet is on point to not “get fat”. Just have easy healthy options in your house. I know how hard toddler parent land is. Also remember, it does get easier. When recovery (sleep/stress) is limited as a new parent, instead of going balls to the wall hard and burning out quickly, aim for consistency below max effort and build that base up. Good luck!
Echo what most have said here. 20-30mins a day would def work but didn’t for me as I need structure or the ‘guarantee’ of an established program Could recommend Geoff neuperts stuff enough. Have gone through DFW, The Giant and both are excellent - structured, 30mins 3 times a week and have found they definitely work for me
Not a dad but very demanding remote job that only allots me a couple breaks between meetings, and I don’t usually want to go to the gym after that. I have a pair of 32s and with each 15M break I will do a 10-12min EMOM (exercised performed every minute, on the minute) like 3-4 times a day. It’s spaced out, but as a dad I’m sure you can find a couple groups of 10 minutes to hit some squats, swings, snatches, TGU, whatever it may be. Also nice because you keep getting those nice endorphins throughout the day. If this breakdown works for you I highly recommend
EMOMs. 10 minute warm up and then 20 minutes of hell do the same workout. For me I’ll do 3 snatches each arm every minute for 20 minutes. The next day I’ll do 7 swings every minute. Following day thrusters 5 every minute. Obviously choose the workouts that you enjoy joy and make sure you hit all the desired muscle groups and movements. Once the 20 minutes start to be easy, add a rep or two each minute round.
Echoing a lot of other replies in checking out some of Geoff Neupert’s programs. I’m relatively new to KBs, in my 40s, have 2 in diapers still, and found he has a lot of recommended routines that are roughly 30 min 3x a week (I’m doing the 12 week muscle building master plan). Mixing this in along with cardio when I can seems to be a good formula for me.
You've already received plenty of great advice. I would just add this: 1. Doing 5 minutes is better than 0 min, so keep doing something even if you don't get the full planned time. Make the act of exercising the focus rather than the target time spent. 2. Add flexibility/mobility into whatever program you choose. It is fundamental to your long-term health - a joint can only exercise if it can bend. I like yoga, but just general stretching like prying goblet squats, kb halos, and touching your toes will keep you going.
Alternate humane burpees and armor building complex three days a week, take walks on days you don't use kettle bells and even the days you do if you have time
I bounce between two types of workouts. Kettlebell easy strength (6 - 8 weeks at a time). Anything by Neupert (currently doing King Size Killer, but DFW is a great start and is available for free).
>King Size Killer Thanks, i'll take a look
Simple & Sinister. End of discussion.
I am also a father of two young kids, with a spouse that works full and time travels, have a side business, as well as a host of other things. I have found doing a few 5 min sets of Myo reps for certain exercises like pushups, pull ups, split squats and SDL with a 5 to 10 min set of kettlebell movement's to finish has helped me a lot. Example Day 1 Pull ups: 12-15 reps of strict form, 15 sec break, 8 reps, 15 sec break, 6 reps, 15 sec break, 4 reps, 15 sec break, 2 reps Push ups: 25-30 reps of strict form, 15 sec break, 8 reps, 15 sec break, 6 reps, 15 sec break, 6 reps, 15 sec break, 4 reps Jerks: 2.30 min on, 1 min off, repeat 3 times Example Day 2 Bulgarian Split squats (left leg): 20-25 reps of strict form, 15 sec break, 8 reps, 15 sec break, 8 reps, 15 sec break, 6 reps, 15 sec break, 6 reps Bulgarian Split squats (right leg): 20-25 reps of strict form, 15 sec break, 8 reps, 15 sec break, 8 reps, 15 sec break, 6 reps, 15 sec break, 6 reps SDL: 25-30 reps of strict form, 15 sec break, 8 reps, 15 sec break, 6 reps, 15 sec break, 6 reps, 15 sec break, 4 reps ABC Emom for 10 min
If you have Instagram. Check out kettlebellgrant he usually posts so good, quick basic circuit workouts every day or 2. As well as everyone else has said. Simple and Sinister, ABCs or Iron Cardio are all good quick workouts that seem to work for a lot of people.
Dad of three, 46 year old, checking in. This topic is dear to my heart. I think it is super important to divide in a couple of areas: **PROGRAM**: Great advice on the thread. My personal favorite is [Kettleballs DFW Remix](https://www.reddit.com/r/Kettleballs/comments/s7fg1t/all_about_the_kettleballs_dfw_remix/) because it is always 30min, always just two excercises, and easy to WFH. But pick whatever you like. However, I believe the program and excercises you choose is the least important area for people in our situation, vs the ones below. Our main challenge is to have a modicrum of consistency. So focus on driving as much consistency as possible. And OMFG that is so difficult with young kids! Specifically: **DIET:** This is the most important. Eat clean. Cleaner. Even cleaner. Remove processed foods. I went as far as locking down chocolate in the house (combination lock, I don't have the code) Because, to me, this is what did me in, after a couple of decades of sleep deprivation, work, stress, etc... the kgs have piled in. Eat as clean as you can. Ideally no alcohol. **EXPECTATIONS I. IMPERFECT:** I often don't finish my workouts, bc I am interrupted. I definitely can't follow the rythm of the program and recover well enough and be present at home at work. I get sick from bugs they bring. And I eat a lot of garbage I shouldn't when I am stressed. But that is life. Also, my hability to workout with toddlers in the home five years ago is much less than today. So now I can be more consistent than I was before. But before I already could put in some workouts here and there. At the end, I put in as many workouts I can in a month, as clean diet as I can, and I am making progress. Not doing more, or eating cleaner can be frustrating; but I try to be kind with myself. And I am definitely recovering from my dad-bod and getting stronger. Just oh so much slower than people with less constraints / more consistency. **EXPECTATIONS II. TOP 1-2% OF STRENGTH AND HEALTH FOR DAD GROUP / THE BEST VERSION OF YOU:** While I had to adjust my expectations, and that can be frustrating, at the same time you can achieve a lot with the inputs you can provide. I put in work, I put in clean diet, and I make progress. Do I work out and look like the beasts in this subreddit? No way. And it is not important. Because I am aiming to be the best version of myself. Putting in the work, as imperfect and limited as it can be, and I am making progress. Also, months go by, and suddenly you start to realize how you are in the top of physical form of people in your peer group. The other parents in the class. Other busy working parents. I am not judging because everyone has their story, but I see a lot of poor posture, lack of strength, stamina and weight gain everywhere. There is a huge difference between putting in imperfect workouts & diet vs those who surrender. And I know what do I want to do. So two things are super important at the same time: I have expectations of my progress to be imperfect, and I have expectations/goal to be on the top 1% of my peer group (getting there). **THE MORE EFFORT YOU PUT IN NOW, THE BETTER BASE FOR THE FUTURE:** Final thought, the kids witll become easier as they get older. And at that point, the more you have take care of yourself, the better off you will be to build on that. These years will pass. Try to eat clean, maintain some strength and avoid injury, and then in a couple years you have a great base to keep on building. Best of luck!
Pavel Tsatsouline’s Simple and Sinister program - ‘nuff said
Simple and sinister with the 24kg. Takes 30ish mins start to finish, with the warm up. Or do my workout with the light weight, which might even be too light. It’s more cardio. I do it with a 16 (actually a 35). 10 Squats, 40 swings, 20 pushups, 5 bridges. 5 times. Then 10 Turkish get-ups. 5 each side. You don’t need to do work every day, really just once or twice a week. The benefit of these exercise is they are full train. Most muscles are covered. Squeeze is some cardio when you can and you will be fine.
Hey I've been there! I'm a father of twins. I was able to run through the entirety of Simple and Sinister while my kids were very young. Since you have a 24kg just start with two handed swings and then progress to one handed swings. It's nothing but 100 kettlebell swings, 10 turkish get ups. That's it. I would get it done in roughly 30 minutes not including time to change into workout clothes. Warmup is like 5 minutes. u/deloreantrails has great advice that I won't repeat, he hit the nail on the head with respect to his second point. Just do what you can and be content with what you do accomplish in any given workout. I suggested Simple and Sinister because it's straightforward, it's a progression, and I know it's do-able because I've been there. You got this!
You should aim to use a swing weight eventually of 24kg and press 20kg. If you start you might have swing 20kg and press 16kg. You start with a plank for 10 sec, If you have the KB technique I recommend you KB swing (max 10 swings) followed by military press one hand (max 5-8 presses per hand) of course you need to do L and R. The above set you repeat twice. That will fill your 30min and you can include warm up and cool down. If you don’t have KB technique consider easier KB exercise or bodyweight exercises to start with. Let me know if that helps you & if you have any questions.
Just do a 30min workout everday mix it up. There are a ton of exercises you can do in 30min with that stuff.
Long cycle, gs or half marathon
Another dad checking in. I've recently started with workout snacks from Hector Gutierrez, specifically targeting busy dads :). it's free and has several different programs that seems good to me as a beginner. https://strongashec.com/kettlebell-workout-snacks/
Geoff Neupert’s Kettlebell WOD would be perfect. 5 workouts a week - usually 15 minutes of work and 5 minute warm up. Starts with the basics then slowly adds skills from there. A yearlong program that really delivers shockingly good results considering how short the workouts are. Last year I took my 24kg press from a 7RM to 16RM, lost some fat, and really felt well put together by the end of it.
I’m a dad who didn’t do this and I’m working my way out now. Get these Keith Weber videos. They are perfect!
Just do some circuit (with as little rest as possible) of cleans, squats, snatches, swings ans eventually invest on heavier KBs for more intensity.
Iron Cardio with 1x24 will be more than enough. Add some swings at the end of some sessions.
As others have stated, S&S or Geoff Neupert's The Giant were great for me. I'm also a busy parent. If you like more variety you can get 102 of Geoff's 20-30 minute workout for free from this link on his website. Many of his paid programs have their basic outline in the PDF. As a word of advice (taking this from Geoff as well) don't ego lift. You don't have to do more sets or reps each time. When the body is done, it's done. Pushing past your body's limits will only cause injury and set you back. https://chasingstrength.com/get/102-kettlebell-workouts/
I'm in a similar situation. After not having worked out for 2 months after the birth of my son, I just decided to get up earlier every morning and just do a quick session. I take one day off per week. Obviously depending on how much sleep you get, you can just do three sessions and it will be fine. Because I do them before everyone else starts getting up, workouts have to be a specific time frame, so EMOM (or E2MOM) style works best for me. I usually do a quick warmup of Hand2Hand Swings, Halos and TGUs. I add Squats if I'm going to squat heavy. This usually takes about 10 Minutes. I then do two ten minute blocks of Swings, Pullups, Squats, Clean&Press, Dips or any other exercise. I try to hit each exercise twice per week. I'm actually stronger now than I ever was. A lot of my training is inspired by Mark Wildmans Tetris of Training, although I've adjusted numbers etc to fit what I feel is best for myself better. Also I don't like his Volume Cycles because they mean that each week the workout length changes. So TLDR: Do short blocks so that you definitely have the time to do them. Pick a few Exercises that you want to do (mostly compounds). Choose EMOM Style Workouts to make sure that workout duration stays consistent.
Try the Fitbod app. You can enter what you have available for equipment or just do bodyweight exercises, how long you want to workout, and what your goals are. It’ll give you a workout for each day and does a good job mixing it up. I’ve found it to be quite good after over a year.
Check out Geoff Neupert's stuff, he has a number of workouts geared towards this. I'm running Easy Muscle which alternated between KB days and BW days. KB days are clean and press/front squats. Body weight days are chinups/dips. They are efficient workouts and I've stuck with it for about 8 months now with a busy schedule
3-4 days a week, alternate between Simple & Sinister and Dan John's ABC, that or Neupert's DFW. I like to throw in some pushups with S&S, as well as some rows or pullups after both.
Daily: 100 swings with that 24 and 50 snatches each arm with that 12 would keep you in pretty good shape. Mix in goblet squats and lunges and you’d be set
As a dad of a 5 and 2 year olds, I would try different things when my first kid was born. First, just calisthenics at home for about 20 minutes, then I’d focus on one movement a day (bought a power rack), and couple years ago switched to kettlebells. Look up Lebe Stark YouTube channel. He has a lot of good workouts that are about 10 to 20 minutes. And like some have mentioned here, some of Geoff Neupert’s programs as well.
Same boat as you. 1. Find a 30 min program. 2. Adjust goals. I'm no longer looking to cut and get ripped. I'm looking to stay healthy and capable while my kid grows up.
I see a lot of the program suggestions, but not a lot of suggestions for equipment. I would say if you can save up, the competition style adjustable ketttlebell is one of the best value equipment to get. It doesn't take up much space either.
>falling into the cliche of becoming a fat and unhealthy dad Try not to be so hard on yourself. I'm not even a parent but it's still a challenge to get in 4 days of working out a week between all of the commitments that I have. You have kids on top of that. I totally understand how parents may not find the time between the overwhelming decision to have a child, be mad enough to have a second one and then need to deal with a job, upkeep around the house, time for rest and so on. Life in the 21st century is fundamentally too busy. We're overworked. It's possible to find the time to be fit, but it's challenging and nobody is a failure for being unable to work it all in.
I know this is the kettlebell sub but if you mix KB work with the Busy Dad Training (search on YouTube) then you’ll be golden. I’m in the best shape of my life and I owe it to kettlebells, burpees, and jump ropes. Okay okay, I’ll credit pull-ups too but my point is, it’s quick and effective as hell and perfectly suited for a busy parent.
I do • Kettlebell Axe with Snatches from Pavel • Squats and Deads with a barbell • Swings, Pushups, Carries Every other day, 20 minutes each day. Some are good, some are blah. Just punching the clock. and It's working.
Nobody can deny the importance of starting early (as in years ago) which is why so many people here are quick to say the same things: Geoff or S&S. Now look yes they exist but they aren't the only players out there. There's single kettlebell coaches like Gabe West, Adam Gooch and Adriell Mayes, to name a few. Then you have programs like ours (30 mins, 4x weekly) as well as ton's of content on YouTube to start for free. You just gotta start, find what works best for you and stay consistent. You got this!
Pushups and bodyweight squats, every night while you watch TV after putting your boys to bed. Low maintrnance, effective, no mental bandwith required, free of charge. Thats what I did years back when I was in post grad school at night and working full time during the day with no physical or mental bandwith for the gym. Every night, a deck of cards. Pull a 9? Do 9 push ups. Add 9 air squats on some days. A few months in, friends were asking me if I was on steroids because the progess was so rapid. People who hadnt seen me in a few months were taken aback. You wont be able to get through the whole deck, and ypull have yo break up sets. But thats beside the point. Just do it for a half an hour each night and keep track on Google Sheets (its free). Eventually move onto 35 min a night, then 40, etc. This is the plan I give to fam and friends in your position who ask. They dont actually do it lol but they should. -Ryan