Dad_Training
Dad_Training
General FitnessWelcome to Daily Dad_Training.
Welcome to Daily Dad_Training, a fitness program designed for former athletes and busy parents who understand that staying fit isn't just about looking good—it's about being the healthiest version of ourselves for the people who depend on us the most. Whether we're chasing after kids, being called on to help, or simply trying to maintain the active lifestyle, Daily Dad_Training is here to help reclaim our fitness and sustain it.
This program is crafted for those who know the importance of health and fitness, but need a routine that fits into their schedules. With daily workouts that are both challenging and time-efficient, we'll build strength, endurance, and our functional coordination, so we can continue to show up as the best version of ourselves—in and out of the gym.
Our health isn't just for us anymore. Let's start training like it.
Dad_Training; so that if we need to, we can.
Prep
A
D_T: Upper Warm Up
3:00 Assault Bike or Stationary Bike, warm up pace into: 3 Rounds In and Out Heel Over Abs 3 Inch Worm to Worlds Greatest Stretch (both sides) 10 Dual Arm Alternating Archer Pull
B
Bench Press
10, 8, 6, 4, 3, 2, 1, 1
C
Weighted Pull Up
9 x 3
D1
Incline DB Bench Press
3 x 9
D2
Bench Supported Plate Raise
3 x 13
E
Barbell Skull Crusher
3 x 21
Prep
A
D_T: Lower Warm Up
Lower Body Warm Up Circuit Foam Roll - full body, trigger point foam rolling *target problem areas with 2-3" oscillation. minimize "global" rolling, and focus on short back and forth in hips, glutes, quads, lower back and TFL. 2 Rounds of: 20 Cal Row 10 Banded Good Morning 10 Single Leg Glute Bridge, each side
B
Box Back Squat
1 x 3
C
Sandbag Reverse Lunge to Step Up
4 x 12
D
Dual Kettlebell Deadlift
4 x 8
E1
Heel Elevated Goblet Squat
3 x 25
E2
Straight Leg Sit Ups
3 x 25
Prep
A
D_T: Conditioning Warm Up
3 Rounds, not for Time: 200m Jog 50 Jump Rope or T Jack 5 Burpees
Circuit
B
Carry Circuit Buy In: 400m Run into 10 rounds of: 5 Sandbag Cleans (+100# Sandbag; or +185# Barbell Power Clean) 10 Burpee Over Sandbag (or Burpee over Barbell) Cash Out: 400m Run
C1
Seated Dumbbell Curl
4 x 15
C2
Low-to-High Plank
4 x 25
A
RUCK
1 x 30:00
Prep
A
D_T: Upper Warm Up
3:00 Air Bike or Stationary Bike, Warm Up/Casual Pace into: 3 Rounds of: 10 Hand Release Push Ups 3 Inch Worm to Worlds Greatest Stretch (both sides) 10 Banded Pull Aparts
B
Strict Press
5 x 3
C1
Inverted/Australian Row
4 x 10
C2
Incline Push Up (Supinated Grip)
4 x 25
D1
Seated Plate Raise with Twist
4 x 12
D2
Banded Face Pull
4 x 25
Prep
A
D_T: Lower Warm Up
Lower Body Warm Up Circuit 2 Rounds of: 3 Box Jump + Depth Jump 10 Jefferson Curl 20 Cal Assault Bike
B
Deadlift
9 x 3
Circuit
C
20:00 Running Clock with Ruck Pack (+35#, minimum) Carrying 2 KB that equal 1/2 body weight. (ex, if you weight 200#, 2 53# kb = 106#. ROUND UP) Accumulate as many meters as possible in 20:00. Every time you break, do 10 air squats. The next time you break, do 10 alternating lunges. Alternate back and forth on those two movements every break. Total meters covered is the final score. ***add ruck pack, if possible. +35#
A
ACTIVE REST DAY
1 x 3
Christopher Conroy
Christopher Conroy is a dedicated father of two, who channels his passion for fitness into creating workout programs tailored for busy parents and former athletes. With a deep understanding of the challenges that come with balancing family life and personal health, Chris crafts routines that are both efficient and effective, helping others stay strong and healthy for their daily responsibilities.
When you join a team you’re getting more than programming, you’re joining an online community.
Dad_Training
Dad_Training
Dad_Training
