Anti Dad-Bod System

Dad Endurance Club

Strength & Conditioning

Coach

Matt Fleekop

The "Anti Dad-Bod System" is programmed specifically for busy individuals who want to prioritize their health and fitness without spending hours in the gym. Recognizing the time constraints that we may have, this program offers efficient, high-intensity workouts aimed at achieving sustainable results through consistent, focused effort. It emphasizes the significance of setting a strong example for your family by showcasing the importance of strength, discipline, and a commitment to physical well-being.

We have 16 different metabolic conditioning workouts through this 4-week program. Each workout will challenge your strength as well as your cardiovascular system. We will be cranking through a lot of work, in a short window of time.

$20

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Metcons

This program includes 16 different metcons. Each training session is designed to challenge and elevate endurance, strength, and overall fitness. You will be building a stronger, more robust engine.

Time Efficient

These workouts are meant to be fast and furious, ensuring maximum output within a condensed timeframe. You will see firsthand how you can build strength, endurance, and improve your health with these time efficient workouts.

Minimal Equipment and Space Needed

Whether you're at the gym or sweating in your living room, all you need is a few dumbbells and/or kettlebells and a little a bit of space. There are plenty of ways to modify/adapt based on the equipment you've got available.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength and conditioning training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // Kettlebells // Bodyweight

Sample Week

Week 1 of 4-week program

Sunday

Climb the ladder (db thruster + burpee)

Couch Stretch (Hip Flexors)

1 x 1:00

Spiderman lunge w rotation

1 x 5

Inchworm Push-Up

1 x 5

Air Squat

1 x 10

Jumping Jacks

1 x 15

Climb The Ladder

Climb the Ladder

Complete as fast as possible: 10 to 1 - DB Thruster 1 to 10 - Burpee Round 1: 10 thrusters, 1 burpee Round 2: 9 thrusters, 2 burpees Final Round: 1 thruster, 10 burpees

Monday

Week 1 Day 2

Cat Camel

1 x 10

Adductor Rock w T-Spine

1 x 5

90-90 Hip Switch

1 x 5

Hamstring Stretch to Squat

1 x 5

The 100 Club

Complete 10 rounds of 10 reps of each exercise! Kettlebell Swing KB Goblet Squat Push Up

Tuesday

Week 1 Day 3

Wednesday

DB Destruction (db complex)

Couch Stretch (Hip Flexors)

1 x 1:00

Spiderman lunge w rotation

1 x 5

Inchworm Push-Up

1 x 5

Air Squat

1 x 10

Jumping Jacks

1 x 15

DB Destruction

Perform 5 rounds, after each round hold a 30 second plank 3 - DB Front Squat 6 - DB Bent Row 9 - DB Push Press 12 - DB Deadlift :30 - Plank

Thursday

Week 1 Day 5

Cat Camel

1 x 10

Adductor Rock w T-Spine

1 x 5

90-90 Hip Switch

1 x 5

Hamstring Stretch to Squat

1 x 5

Simple and Spicy

5 Rounds: 10 - Burpees 15 - KB Swing 20 - Bodyweight Squat

DB Bicep Curls

3 x MAX

DB Lateral Raise

3 x MAX

DB Tricep Extension

3 x MAX

Coach

More from Dad Endurance Club

Matt Fleekop

From busy dads and weekend warriors to marathon runners, division 1, professional, and Olympic athletes, I've had the privilege of working with an incredible range of individuals. Through these experiences and my own athletic endeavors, I pour my knowledge into each one of my programs.

Be The Example

This program not only aims to enhance physical fitness but also fosters a sense of commitment and discipline, setting the stage for a healthier and more active lifestyle. Prove to yourself and to your family that despite the craziness of life, you can r

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FAQs

Who is this for?

This program is designed for anyone who wants to feel strong, look better naked, and improve cardiovascular fitness, but doesn't have hours to spend in the gym. We focus on short, but intense and effective metabolic conditioning workouts.

Are these workouts beginner friendly?

I'd recommend having some experience with the movements, but there's no minimum requirement for strength or cardiovascular capacity. Each workout can also be scaled to your individual needs as well.

Do I really only need dumbbells and kettlebells?

Yep! If you wanted to mix in a barbell you certainly could, but each workout requires minimal equipment and space. Dumbbells and kettlebells are all that's required!

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Anti Dad-Bod System

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