Fittest Parent on the Block
The Busy Lifter
This program is designed to help busy moms and dads reclaim their strength & fitness.
If you're a busy parent on a mission to reclaim your fitness but feel like you just lack the time, then this five day per week strength program is for you! These workouts are specifically designed to fit into the busy parent's lifestyle. They can easily fit into those short periods of alone time like lunch breaks, nap time or in the morning before the kids wake up.
In as little as twenty to twenty-five minutes per day build muscle, burn calories and more importantly, bring a health & fitness culture into the family.
A
Back Squat
3 x 5 @ 70 %
B
1-Arm DB Row
4 x 10
C
Push-Up
4 x 10
D
Kettlebell Deadlift
4 x 10
Conditioning
E
Tabata Something Else
Tabata Side Plank Rt Tabata Side Plank Lt The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
A
Snatch Deadlift
4 x 5 @ 70 %
B
Goblet Squat
4 x 10
C
Chin-Up
4 x 10
D
Single Leg RDL
4 x 10
Conditioning
E
Tabata Something Else
Tabata Plank The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
A
Cardio
For Completion
A
Deadlift
3 x 5 @ 70 %
B
Inverted Row
4 x 10
C
Push-Up
4 x 10
D
Split Squat
4 x 10
Conditioning
E
Tabata Something Else
Tabata Box Jumps The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
A
Front Squat
3 x 5 @ 70 %
B
1-Arm DB Row
4 x 10
C
DB Bench Press
4 x 10
D
Romanian Deadlift
4 x 10
Conditioning
E
Tabata Something Else
Tabata bird-dog The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Patrick Kelly
A certified weightlifting coach, Pat has over a decade of strength training & competition experience. As a father of three, Pat has made it his mission to help busy parents stay fit and, as he calls it, build generational health.
Be the person all your friends come to for health & fitness advice!
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