trackerbodean
New member
@itsmybeautifulsoul ok excellent!
looking forward to it!
looking forward to it!
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Help this dad fight “dad bod”
- Thread starter lostandfound123
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- kettlebell programming
@lostandfound123 I'm a big fan of Geoff Neupert's programs. Most call for 3x a week, 30 minute workouts. They also utilize a lot of clean and presses, so might be too much overhead work, but check out Easy Strength as a starting point.
roseprince
New member
@rondgreat This right here. His newer maximorum program (I think that's it) would be awesome but really any of his stuff is great.
belovedsone
New member
@roseprince Only problem is he says he's got singles and wants to avoid overhead work, most of Geoff's programs revolve around doubles and C+P.
lostandfound123
New member
@belovedsone Yeah, I looked into some his stuff but you’re right, very doubles and overhead focused.
I’m totally up for some overhead work, it just can’t be excessive. The tennis serve puts a lot of stress on the shoulder, so I want to avoid playing tennis with really sore or fatigued shoulders.
I’m totally up for some overhead work, it just can’t be excessive. The tennis serve puts a lot of stress on the shoulder, so I want to avoid playing tennis with really sore or fatigued shoulders.
enduring_saint
New member
@lostandfound123 Easy strength also has a template that replaces overhead press with swings, precisely for guys in your situation. I would also +1 Geoff Neupert programs ,they're all made for older, busy people, and focus on getting the most ROI of strength/fitness/looking good Nekkid for minimal time invested. Follow any of them consistently, combine with some diet changes and they do deliver good results.
roseprince
New member
@belovedsone Hmmm yeah that is a pickle
scottcuster
New member
@rondgreat Do any of his programs focus on a range of exercises? I’m trying to maintain strength and athleticism for soccer, so clean and presses for a month leaves a lot on the table for me.
lovenotrules
New member
@lostandfound123 I started doing DFW remix which is pretty minimal but focuses on the basics. If I’m short on time I just do swings. Anything is better than nothing, and swings are pretty efficient. Just don’t forget that diet is going be #1 if you want to avoid dad bod.
lostandfound123
New member
@lovenotrules Fortunately, I’m a pretty clean eater. Only thing keeping it at bay right now.
@lostandfound123 A company I love is GMB, there programs are bodyweight focused with a good emphasis on mobility (and strength to move yourself in and out of these positions).
If you grab one of their programs they have an online platform called Praxis which delivers the program to you and each time you start a session it asks if you want to do a 15/30/45 minute session. Something like this might be up your alley based off your post. I’d recommend starting with their elements program.
You could then mix this up with DFW, Armour Building Complex, or S&S on opposite days.
*Edit: Just re-read your post and would definitely urge you to look into GMB. They’re programs aren’t stand alone fitness programs, they’re pretty low effort and are designed to just help you do your physical activity better; More range of motion, less injuries, better movement efficiency, etc. Sounds like that’s ultimately what you’re after.
If you grab one of their programs they have an online platform called Praxis which delivers the program to you and each time you start a session it asks if you want to do a 15/30/45 minute session. Something like this might be up your alley based off your post. I’d recommend starting with their elements program.
You could then mix this up with DFW, Armour Building Complex, or S&S on opposite days.
*Edit: Just re-read your post and would definitely urge you to look into GMB. They’re programs aren’t stand alone fitness programs, they’re pretty low effort and are designed to just help you do your physical activity better; More range of motion, less injuries, better movement efficiency, etc. Sounds like that’s ultimately what you’re after.
@lostandfound123 Im doing Geoff Neuperts 365 kettlebell wod right now and it kicks ass. 20 minutes, 5 days a week.
billyuk1989
New member
@lostandfound123 If you have a spare 10 minutes, then use it to move.
For example, 10 minutes of kettlebell swings, either emom or amrap.
If you only have 5 minutes to spare, then use it to move.
For example, 5 minutes of shoulder presses, emom or amrap.
It kinda that simple, really.
If eventually you can commit to a routine, then you can transition to that, but if you don't have the time or energy, then make every spare minute count. The smaller workouts typically gather throughout the day, so eventually, you might have hit like 4 or 5 smaller workouts.
The main thing I'd say is pick a small amount of movements you want to get better at and focus more on them but obviously you can still stray away from that but it atleast creates a sort of routine without a routine as you're specifying the movements. You could even technically get a program with 5 movements and just break it up throughout the day whenever you have time.
As long as you eat, sleep, and move, you'll probably be fine.
For example, 10 minutes of kettlebell swings, either emom or amrap.
If you only have 5 minutes to spare, then use it to move.
For example, 5 minutes of shoulder presses, emom or amrap.
It kinda that simple, really.
If eventually you can commit to a routine, then you can transition to that, but if you don't have the time or energy, then make every spare minute count. The smaller workouts typically gather throughout the day, so eventually, you might have hit like 4 or 5 smaller workouts.
The main thing I'd say is pick a small amount of movements you want to get better at and focus more on them but obviously you can still stray away from that but it atleast creates a sort of routine without a routine as you're specifying the movements. You could even technically get a program with 5 movements and just break it up throughout the day whenever you have time.
As long as you eat, sleep, and move, you'll probably be fine.
@lostandfound123 In addition to all the good tips, I would also like to say that you won't find a program that always fits you at a time like this. You should work with principles. For example: 30-90 squats per week, 30-90 repetitions of upper body presses per week (...) squat, bench, deadlift, row, ...
It doesn't matter how you distribute the repetitions. If you have a lot of time, do a full body workout. If you have less time, then only upper body or lower body. with very little time just one exercise. In the end, what counts is what you did in the week. From full body to 6 day splits, everything is possible.
Dr. Lock's shoulder-routine and a lot of core-exercises will be fine too.
It doesn't matter how you distribute the repetitions. If you have a lot of time, do a full body workout. If you have less time, then only upper body or lower body. with very little time just one exercise. In the end, what counts is what you did in the week. From full body to 6 day splits, everything is possible.
Dr. Lock's shoulder-routine and a lot of core-exercises will be fine too.
doctoroliver83
New member
@lostandfound123 Easy Strength for Fat Loss.
his_children
New member
@doctoroliver83 Agreed. Check this out or plain old easy strength by Dan John.
warmdrinkscolddays
New member
@lostandfound123 When my Son was born I wrote a program with 10 mini workouts each one 5 minutes long. I would do a 1 to 2 minute warm-up then 1 to 4 mini workouts depending on time and energy level. I would track weekly volume and aim for 20 mini workout a week.
You can fit this template to your favorite program or build one from scratch.
One of my favorites is maximum reps in 5 minutes using multi joint exercises like Chin Ups, Push Ups, Burpees ,
Skater Squats ,
Turkish Get-Ups
Kettlebell Swings
I've had great success with this personally and professionally. Let me know if you have any questions.
You can fit this template to your favorite program or build one from scratch.
One of my favorites is maximum reps in 5 minutes using multi joint exercises like Chin Ups, Push Ups, Burpees ,
Skater Squats ,
Turkish Get-Ups
Kettlebell Swings
I've had great success with this personally and professionally. Let me know if you have any questions.
learnandbloom
New member
@lostandfound123 It sounds like you’re all set.
1) since you have barbells and a trap bar, consider some kind of easy deadlift and squat progression like 5/3/1 or GZCL. Maybe OHP as well.
2) sprinkle in accessory lifts with kettlebells and dumbbells
3) mobility - I like the hindu squat, hindu push up, overhead squat, and pistols.
Check out my old write up “The GZCLP Complexified. I did weighted chins, deadlifts, squats, and overhead press with the barbell then a quick kettlebell complex for all of my accessory, higher rep, work. Took about 45-60 minutes. Easy Strength for Fatloss is also great. Chin, deadlift, press, handful of swings, loaded carry, walk.
1) since you have barbells and a trap bar, consider some kind of easy deadlift and squat progression like 5/3/1 or GZCL. Maybe OHP as well.
2) sprinkle in accessory lifts with kettlebells and dumbbells
3) mobility - I like the hindu squat, hindu push up, overhead squat, and pistols.
Check out my old write up “The GZCLP Complexified. I did weighted chins, deadlifts, squats, and overhead press with the barbell then a quick kettlebell complex for all of my accessory, higher rep, work. Took about 45-60 minutes. Easy Strength for Fatloss is also great. Chin, deadlift, press, handful of swings, loaded carry, walk.
@lostandfound123 Geoff Nupert’s Kettlebell WOD. I’ve got two kids and a busy job. 15 mins per day (+short warmup) 5 days a week.
It works great for me, I’m progressing and it fits in with my schedule. And I don’t have to think much, just do.
He has a bunch of other programmes that also may work for you.
It works great for me, I’m progressing and it fits in with my schedule. And I don’t have to think much, just do.
He has a bunch of other programmes that also may work for you.
thebloodofchristjesus
New member
@lostandfound123 I did a 15-20 minute, autoregulated Kettlebell program made by my coach. Anytime I had enough energy and/or time, I put in the work, and just let that be that.
Those few sessions I did in the thick of things really helped preserve my ability to stay active once my kid got past the first 100 days.
Sessions consisted entirely of:
1. Swings
2. Clean & Press
3. Front Squats
Of both the Single or Double kettlebell variety.
Those few sessions I did in the thick of things really helped preserve my ability to stay active once my kid got past the first 100 days.
Sessions consisted entirely of:
1. Swings
2. Clean & Press
3. Front Squats
Of both the Single or Double kettlebell variety.