A Workout Plan for Parents (And Anyone Who's Busy and Tired) 

a weight vest, children's playground, children - set the timer and play tag. Let the kids chase you and you chase them over obstacles. one of the best workouts ever

I'm not even a parent, and I love this video. Exercise should be inclusive to all ages. And it doesn't have to be intense every time. Just enjoy using the body we're given.

This topic means a huge amount to me and it’s not spoken about enough, with so much great training advice on RU-vid being largely impossible to follow as a busy parent. So, thanks so much for this video. I've been training for 20 years and having a 4 year old and 2 year old blew my normal programme out of the water, and I'm still adapting. But it’s crucial to my mental health that I do so. I would really like to give top tips from my experience over the past 4 years - 1. Get a running stroller (Out 'n' About Nipper Sport) - this completely changed my relationship with my son (and now his younger brother) a few years ago. I can get in a good 7 mile run whilst he naps or just takes in his surroundings. 2. If you work a normal 9 to 5, get up early (5am for me) and get your training in before the house wakes up. 3. Learn some good calisthenics / gymnastics exercises, as its great fun practicing these at home/ the park with your child once they are old enough. TRX straps are also great to have in the house. 4. Get yourself a good bike and a child bike seat - I absolutely love taking my kids out for a ride and they love it too 5. If you get time in the evening with your partner once the kids are in bed, use it to stretch whilst you chat / watch TV 6. Take recovery really seriously - avoid training sick / injured as your priority now is to function as a parent, not as an athlete 7. Maybe consider avoiding exercises that are likely to cause injury, and focus on stuff that might actually help you as a parent, e.g., carrying things, being agile, etc. 8. If you work a normal 9 to 5, avoid training at the weekend (unless you’re using the running stroller/ bike). Leave the weekends for family time and recovery, and you won’t feel as guilty about taking out time to train during the week. 9. Prioritise your relationship with your partner (if you have one) above everything else. I am only able to take the time out to train because my partner looks after the kids when I do, and vice-versa. We support each other to achieve our personal goals and that’s so important. 10. Potentially re-prioritise your life. Before kids we can often give it our all at work whilst also training frequently and hard; once you have kids, something has to give. If training means that much to you, but you’re still expected to work as hard as you used to at work, maybe its time for a career / job change? I appreciate that might not work for the self-employed. 11. Get a good child carrier backpack - nothing like a long hike with your little one pulling on your ears giggling...You can also do lunges / squats with them on your back! Most importantly - be easy on yourself. You will probably lose some gains/ not progress as much as you used to, and you will get A LOT wrong as a parent. But as long as you’re trying the best you can, and everyone is happy, its all good.

I did great training until I had my third child. That was the day I started to drop all the balls and couldn't figure out how to do anything except work and parent. Eventually I figured out how to do mini workouts throughout the day and started seeing gains again. This was dropping for 10 intense Pushups or 25 rapid ones every hour or so, then a 5-10 minute routine if I ever found the time. Once I was rolling with the Pushups, I could find the time and get my head back in the game, setting these mini workouts as a priority and not giving in to the parental burnout. It was life changing. Good luck to everyone out there! The struggle is real.

Thanks Bioneer and here's a little additional for mums especially. 1) do not beat yourself if you cannot work at all in the first half an year. Breastfeeding means no sleep at night and no break from the baby. Priority should be rest and mental restoration. 2) if you can workout, then 100% focus on physio excercises. Hormones released during pregnancy have most likely messed your joints and tendons particularly in your knees and pelvis. Without good range of motion and join/tendon health in these key areas it will be impossible to do compound movements and most types cardio. 3) swimming and walking are your friends. Swimming is goos for the joins walking is gentle too and can be done with a baby. DO NOT TRY TO RUN IF YOUR KNEES FEEL DODGY. You might have to wait for your hormonal levela to drop or you risk some nasti injuries. 4) pilates is your friend - yoga might be too bendy for your joints atm, pilates is strengthening and can be done with a baby at home. 5) prioritise lifts that will aid your ability to lift the baby aka upper body push excetcises, squats and deadlifts. Olympic lifta + overhead press and bench press, sum squats - these are ideal, but few women will be able to do them. Be careful. I thought I am quite strong until pregnancy took all the gains away and it happened that my baby is an absolute unit! At 7 months I have tendinitis in my wrists, upper and lower back pain, neck pain and brutal muscle fatigue. I simply cannot carry him any more. 6) ALWYAS do MAXIMUM of 50% of the excercises you think you can. If you injure yourself like I did twice because I thought I can totally go back to lifting and boxing in few months, you will have to hire a childcare or partner needs to take a holiday. A simple wisted ankle can prevent you from being able to look after your baby for a week! Priorise SAFEST excercise option 7) if you had cesarean - no yoh cannot lift for 2 months, even 3. Don't try it, you will end up i hospital. Trust me. 8) I cannot stress enough on this one, this is the most important one - ASK FOR HELP! Many mums feel the pressure to endure more they can handle out of fear of shame. I felt I need to look aftee my little one day ans night and neglect my depression. It ended up bad. Thanks to a fast and responsive mental health team I am ok now, but don't do my mistake. Share a night feed with your parnet to get a extra sleep. Ask mother in law to take over for an afternoon. If you need to go swimming and leave dad and baby once or twice a week - just so it. He is not a child and can take after your baby alone for a bit. If your mental and physical health deteriorates...well..not good for the entire family, I'll tell you that. If you need a nap, gym, swimming on your own to stay healthy and sane - DO NOT BE ASHAMED TO ASK, IT IS AN ABSOLUTE PRIORITY FOR YOUR FAMILIES SAKE TO DO SO. Last but not least - f**k the extra kilograms. No weight loss unless you are dangerously obesse, should bother you in the first year. Summary: Prioritise rest, mental health, joint health, gentle cardio like swimming and lifts that will help you lift your kid. Good luck to all mums and dads, lot's of love, be strong ❤

Not a parent but 12 hours shifts and 45 min travel each way to work. Limited time and always tired. Thanks Bioneer for this one keep them coming

I applaud you for this video. I work 12 hours shifts with overtime because man power is short at my work at the moment and I look after my kids when I come off a night shift because my Mrs goes to work. I have a 9 month old and 4 year old daughters so time to train is work of art. I rollerblade a lot taking my 4 year old to school and 11 mile jolts on the rollerblades with my baby daughter in her buggy for cardio. Weights at the moment is using my baby daughter for lots of reps of an exercise and then going to failure using my 4 year old daughter. I get to work out a bit and spend time with my kids. It works at the moment but it's still difficult.

I discovered 6 count burpees when I had my 2nd kid and gym time became a fantasy. That was the day that everything changed…

I love how rooted in real life your channel is. It's really difficult sometimes to watch bodybuilders and fitness influencers who seem to work out all day everyday. Makes you feel like you don't stand a chance to live a fit and healthy life because you have a desk job, a dog, a kid, a famliy to take care of. Thank you for your content. You keep me motivated.

Unrelated but major respect for wrestling a diaper/nappy on a kettlebell in public and walking around with it Bioneer doing the most in the weirdest ways

Exercise Snacks is another interesting idea, doing little mini workouts throughout the day has its perks, too

A great piece of equipment for a busy parent is a "Power Tower", which has a chin-up bar and dip bars. A power rack is great, too, if you have more space. Plus, the kids can use these when they're old enough!

Man this is the exact issue I’m in, medical schools been hitting me hard. Hitting the gym from 5 days a week to 2 days usually or 3 days on a good day the last couple months is still something I’m getting used to

I was the main carer of my kids when I was your age and now, in my 60's I'm doing nearly as much with my grandchildren. Never been able to have them asleep by 7, 8 o'clock. Thanks for the great advice.

Other additional factors are: Lots of infections, the occasional visits at the ER and hormonal problems due to the accumulated lack of sleep. I personally have no problem with a bad night of sleep but 3 days of bad nights in a row are brutal.

I am a parent to a 5 year old.. me and my wife both work in very intensive IT jobs. I have no history in fitness growing up, and 0 skill level in any kind of sport or exercise. Up until 5 years ago I had a bad lifestyle, boozing, smoking, not sleeping well, eating bad food, working 16 hours a day. After I held my son in my arms, I found a new teacher and a new inspiration. I am doing much better now.. quit smoking and drinking and feel great not wasting time and energy on them. Fitness is still tough for me, If you have never been trained in sport/fitness until you’re deep into your 30’s, everything takes time. I see my friends pick up things lightening fast but it takes me months, sometimes years to train my brain to do stuff I want my body to do, after cycles of giving up etc. and not being consistent. But here’s a recent simplistic plan that helped me overcome decision fatigue and mental fatigue that comes with trying to stay fit. The kind of automation of your daily goals that avoids getting overwhelmed and gives you the sweet dopamine release. I use Streaks to track a daily habit called “Micro workout” that I target to complete before 10am. Day 1- head stand for 3 minutes Day 2- L sit/ Wall L sit/ Down Dog for 3 minutes Day 3 - wall walks for 5 minutes Day 4 - Hang for 3 minutes Rinse and repeat. The advantages - Getting these completed every day gives me a sense of continuity. But 99% times I end up doing more because they require very tiny activation energy. If I am doing wall walks, I end up doing abs throughout the day. If I am doing dead hang, I end up doing pull ups. L sit nudges me to train my legs. Three days a week I take my son to his soccer class/ tricking class. There I train hand stands/ monkey bars, jump rope skills and soccer ball juggling. My wife usually comes along and she is okay letting me have some me time. I am the laziest guy in the world, but getting my shit together now, if I can.. anyone else can! Human brain is flawed, it works on rewards and gamification.. hacking my brain has started giving me gains I never thought were possible!

The video I’ve been searching for. We had our first one last December by month 5 I could hardly make it to the gym twice a week, not to mention it’s 20min away. By month 7 I gave up the gym to body weight training at home and never felt better and getting stronger. Looking at the comments reassured me I’m not alone in the struggle ha.

When I had to watch kids and work shift-work ,sometimes pulling a double, I modified the "Grease The Groove" principle.I put a portable Pull Up bar in the bathroom. I also put some parallettes in the kitchen. Whenever I went into the bathroom, no matter what I went for, I had to do a set of Pull Ups. When I went to the kitchen I did Hindu Pushups and whenever I wanted to sit on the coach, I had to do 10 Bodyweight Squats for the price of admission. This takes no more than a minute and sometimes less to do, and it's amazing how much volume you can accumulate over the course of a day.

Best cardio exercise: playing tag with your kids + neighbour kids. At first it was devastating for me to run that much and avoided it, but once the mindset clicked over, your inner child will really enjoy it 😊 and its a very good short sprint training.

Bless you for this. I've been beating myself up for not exercising like I used to, but we have our 5th baby on the way and it just can't happen. I've really enjoyed using my kids as weights, doing games that involve squats and pushups with the kids, racing with them, etc. It makes a big difference in my energy levels and they love it too.

Kids know how to naturally exercise, and it's them just playing. Playing with them, the way that they play can be a great way to stay active. Run, climb, jump around with them.

This is such a great vid! As a parent of 2 kids, I like how adaptability is at the center of the vid. Thank you!

Busy father of 3 and busy full-time physician. Life couldn't be more hectic. Gotta get it in when you can. Appreciate this video, mate!

This is the best explanation on why parenting it tiring. Both physically, mentally, and emotionally. Spot on.

As a parent. You properly explained it. And for that sir you got a sub

My heart bro being concerned and doing video from all perspective is a golden thing to watch ❤

Watching this while doing the dishes after a morning workout, full day in work and finishing work to play with the baby haha. Thank you for being the realist person on RU-vid gonna buy your book now

The breakdown example of parenthood is so spot on.

Great video! Parents gotta stick together! For me as a parent, I had a recent shift in training goals focusing more on health and longevity, which is very aligned with functional fitness, in my opinion. As a result, it’s been easier to focus on what’s really important and streamline workouts. It’s easy to fill time when not focusing on efficiency.

Your adopted child is adorable. Also the kid seems well built. Solid like metal.

Yeah very true! Mine is kettlebell & pushups are my go to physical activity. 20 reps of 5 sets depending on your time & energy to do it. More power to this channel for giving great insights & valuable information

Man!!! Thank you for this video! I'm a husband and a dad, and it's hard to schedule a workout, while taking care of the house, working a job, spending time with my family.

"And anyone who's busy and tired." I'm not a parent, aside from my dogs, but this felt very relatable.

This video is spot on. When the kids were born I had to figure out other fitness options and methods. When at the play ground I ran the jungle gym and down the slide with them like an obstacle course. If they had a team sports game in the park I would walk or do pull-ups at the playground. The kids are older now but I have a long commute so I fit in several 10 minute micro workouts during the day. Mainly focus on working on full body workouts. Mix use of dumbbells, resistance bands, and body weight movements. Also make time for stretching, yoga, and yard work on the weekends. I count that. Limited time and the desire to get exercise can bring about creative ways to achieve fitness goals. There’s always a way. Thank you Bioneer👍

I can't believe I'm 2 months behind on this. With a 7 month old this is just completely spot on. Thank you for this video for real.

Phenomenal content and a long overdue focus for parents. Your summary at the beginning about how little time you have was spot on and should be heard by anyone about to have kids. In terms of aches and pains that come with having kids just carrying them in one arm for 10-15 mins can be tiring, basically like cradling an 8kg kettlebell for 15mins. Also my back is knackered from bending over the cot to pat the little one to sleep, but I have found it a great time to do some elephant walks and work on my hamstring flexisbility!

You're fantastic man. Always simple, authoritative and practical. I think useful if you train when you're young, so you have a few great exercises that can be done quickly everywhere. I tell people you only need 5 minutes a day to keep fit. Get up, short warm up, 25 pressups with claps, warm down briefly, shower. Next day? Handstands against wall (some kids will do this with you). Next day? Pullups. Intensity more important than duration, so the trick is to be able to do they shortest warmup/warmdown you can without risking injury. Walk, run and cycle when you can rather than drive. Excellent advice about using workouts throughout the day, as well as doing it even when you are tired (5 minues better than 0 minutes). Alot of it is just state of mind. To be honest, Capoeira is great for families because men, women and kids can all train together.

1:36 Aw, Kell got a bump on his head :( Love your vids and as a Dad of 3 boys, I appreciate all your videos. They truly help us normal folks out immensely.

To me THIS is what the bioneer is all about. Being highly adaptable to any situation. Includin...parenthood!

It's good to see your realising people don't have unlimited amount of time to do fitness activities. That's at least the feeling I get from your channel. I personally think everyone should just train with kettlebells. As long as you invest a small fortune on at least 3 decent quality kettlebell weights, and just focus on the 6 fundamental kettlebell exercises, it will fulfil you fitness needs.... Unless you're into bodybuilding, but the majority of people just want to improve their fitness. The great thing with kettlebells is, it will hit both your cardio and strength at the same time, while having a home gym. I found having a home gym is a lot more convenient, and easier to keep up with the training. I also train with clubbell too. Which is great for rotational training. My training program is basically kettlebells twice a week, Krav Maga twice a week, and Clubbells twice a week. I also passed an RFT (role fitness test) for the army reserves last month, with just the above training 😊

By far one of the most useful video's on YT regarding working out.!! Thx a million. This is so handy for a lot of people: parents, busy work schedules, sick partners, having to take care of elderly parents... In my case it's the last two combined. I still manage to do my workouts, but their length and timing shifts around all the time. Even a short workout may have an effect, even it's its just mentally. For me working out also helps getting my stress levels back to normal. My goal when I started training was to have a better and healthier life and being able to help my parents, in-laws, gf, when they would get sick or old. Now I reap the benefits of it. I also see a lot of useful tips from others regarding original workouts in short amounts of time. Great to see that people are committed to their health and fitness, even when times are against them.

Thanks so much 🙏 as a parent of three young kids under 5, home workouts and a pair of gym rings have been a life saver. Appreciate you making content targetted at us 😊

🙏Bless you for this , father of 3 here with two under 3 years old, it almost broke me and caused me to throw in the towel on training

Bioneer's grown up! A video that will benefit the majority of people out there, parents or not. No need for the weird, risky and esoteric stuff unless it truly helps with you're chosen sport or pass time - if that's how you make your living or it's really important to you (think risk/reward). Be careful about the rotational kettlebell swings though, really think twice about those, you don't really need those. Some people can get away with loaded spinal rotation for a while, but if you're not one of them then you'll wreck your back like never before and curse the day you thought you couldn't live without them in your routine. There's way safer ways to work the obliques. Also, the Bioneer is looking much better on his new regimen. Congrats on becoming a parent. Wishing you and the family a healthy life and prosperity.

I’m up at 4, working out by 5, at work by 6:30. Best habit for me. Have a cup of coffee & then go to the basement to do a set. Love it because of the kettlebells & dip station down there. Now I’ve got no excuse to not workout. Super easy & stil have time for family during the day.

Man i needed this... Busy self employed gardener and dad of three, 4yr old and two 10 month old twins.. it's pretty relentless to say the least!

Works for grad students, too!

Soon to be parent (again 😄) 🙋🏽‍♂

Great advice. Having a pull-up bar, kettlebell, and jump rope at home saved my fitness when the newborn arrived!

As a parent myself what I've done is condensed my workout to a quick bodyweight circuit (pull up, sit up, pushup) and then one barbell lift a day for 3 sets of 5. Front Squad Power Clean Push Press Deadlift Inverted Row Dips

Bro, i fucking love this channel and i swear, I was looking for this for a long time and you posted it. Thanks so much

Love your video sir you are such a nice energetic and carsmatic guy 😁❤️

The description of being a parent is very accurate but one thing : even with that their is no routine possible. Every day is different. You have to embrass chaos

As a parent I can honestly say I follow most of these tips, they are all extremely helpful. Getting workout gear for at home workouts is a game changer for sure.

Awesome! I am a parent, and this video has a lot of useful ideas in it! I also transitioned to training "wherever" and "Whenever" I can. Sometimes on 2 square meters, sometimes outside, inside, early mornings, at noon when the kid is napping. Most important exercise is: everything for my back! The first thing I always include are stretching, strengthening and mobility for my back. Rest is optional . That would be my number one extra tip.

Love this video. Today I was absolutely exhausted from work, my commute, and personal obligations. I went to the gym hit my main movement with less volume and finished with high rep body weight for a pump. Just happy i actually did something!

Thank you so much for this. This is hard; I had a routine, uninterrupted, for 2 years with a kid. Then one bad upper respiratory illness, and I'm looking at a calendar: it's been a month since I've trained. My longest layoff in 2 years. Now I have to rebuild; build my V02 Max, my oxygen levels, my work capacity. It feels like starting over. I'm almost glad; I remember the pain and suffering that preceded real transformation when I began this journey back in 2012. I get to relive that difficulty in game+ mode. I can't wait, yet its already begun

Hello Adam. I want you to do a video on: How to not live in your head, and live reality. Thank you in advance😊

Newer parent here! Kiddo just turned 1 last week. For me, full body bodyweight circuit training is my best bet. That 10-20min session hitting all my favorite essential exercises makes a huge difference. Efficiency with time is everything

Great video! You missed a gem, for workout locale though-the playground! While the kids are occupied with friends or whatever you can get some body weight rows, dips, different kinds of pull-ups, do the monkey bars, etc. It’s a treasure trove! Also, I used to have a pull-up bar in the doorway to the laundry room and I’d just do a couple (which is all I could do!) pull-ups every time I walked in that room.

Most necessary topic ... thank you

You're the patron Saint of for parents. Great information, I will certainly use the concept of modular workouts. and glad you mentioned using a sandbag.

Yo. I'm expecting a kid in 4 months. Perfect timing, thank you so much. I'm trying to dial in my fitness right now but I go to the gym for 2-3 hours 5 times a week. I imagine I'll either be too tired or too busy to even attempt that. But thanks so much for this 🥳

My biggest tip is to constantly watch The Bioneer. 💪

YESTERDAY: - Sunday I spent the day at the Zoo, I walked about 14,000 steps. - Roughly about 20 percent of these steps were either pushing around a 2 child buggy fully loaded with stuff and 1 baby. 70 percent was carrying a 3 year old around on my shoulder/hip because she was scared of the seagulls swooping down and stealing food or couldn't be bothered to walk - I lost count of the times I have to pick her up from the floor and hoist her onto my shoulder. - I drive an hour home, - Unload the car while Wife tends to baby, - Bath both kids, - Put the 3 year old to bed - Unload bags - Unload dishwasher, reload dishwasher. Its now nearly 9pm - time for a workout b4 sitting down for an hour with the Wife b4 going to bed at 11 - hoping the 3 year old doesn't wake up in that time. - Next day woken up at 6:45 am by 3 year old, get her ready for Nursery, walk her to Nursery - get home go work. Can we understand why working out for a parent is hard yet? Im 40 in good shape and work out regularly but holy hell having kids makes working out harder. It takes a tremendous amount of willpower not to just crash on the sofa as soon as the kids are asleep. Finally - does this mean don't have kids? absolutely not, it is a mindblowing fantastic experience being a parent and I wouldn't change it for anything.

I have two young kids and I'm just now starting to intentionally improve my fitness level, and most days I just plain don't fing want to work out for all the reasons you listed. The baby sometimes helps me with some light shoulder work and loves it, but I still can't keep up the pace nearly as long as she would like. It took me a while to realize that taking the older kid to park is a great opportunity to utilize the monkey bars when it's not occupied by other kids or my own kids don't immediately need me hovering over them. Funny enough I think the point on jumping rope might be the most significant suggestion for me as it's quick and easy, and can introduce some much needed cardio in my routine. Great video, and didn't come a moment too soon for me!

One of the biggest things to help me was trying to capitalize on down time during tasks and seeing the other opportunities for movement when they're present. Need to let the dogs out in the yard and you only have 5 minutes? --Bring the kettlebell/other weight and carry it with you or do a few swings/presses/etc. Baby is down for a nap and you have an hour or two? --Do a full workout if desired. Doing chores around the house? --Hang a pullup bar in a doorway and hang for 10 seconds or do a pull up everytime you go under Also, just really engaging with the kids playing can be a workout. The crawling is great, do a deep squat to get down to the floor to play, etc.

Thank you! For Parents yes. dead on brother. As a international travel family / working Abroad it is tough. We eat clean healthy walk often, but that umff Dads need. again thank you.

I have a membership at a 24 hour gym. On all my days off, when I dont work the next day, Ill spend time with my kids and do family things, in the evening Ill spend time with my wife, then later once everyone is asleep, Ill sneak out and hit the gym at like midnight or 1am. Not only do I get my "me time", but also the gym is usually empty at the time. I havent had to wait for someone to finish a set on a machine in months.

I'm a father of 3 and at home full body calisthenics workouts are my go-to

I found that kids will not only take over your time, but also your space. Bit by bit I had to get rid of my equipment and workout area. I've settled for now on a set of kettlebells and try to get my 15 min in.

I've got 3 little ones at home now (4 yo, 2.5 yo, and a 6 mo) that have effectively made it impossible to do the routine I had been doing for the past 4-5 years. I even have a rack at home with a good barbell and weights that I just don't have the time for anymore. The biggest shift for me that has helped me just this week is letting go of the idea of an hour long fun session in the garage with my music and accepting doing 20-30 minutes at a time. I got two sets of kettle bells over the Christmas sales and a good jump rope. Doing kettle bell exercises and sometimes substituting a child for a kettle bell has made it so much easier to spend time with them and still get my workout in. My 4 yo is a giant little dude, so doing overhead presses or squats with him on my shoulders is killer. 😅 It's made a huge difference in my patience and mental view.

I couldn't read the word parents on the thumbnail, I read "PAKENIS" on the thumbnail. Reading the title helped me realise it was parents

This was an awesome follow up! I really appreciate the explanation of why parenting is exhausting and strategies for how to squeeze workouts in and how to plan workouts around parenting. These videos seen geared towards parents of young children that need more care and require more physical activity to care for. Once kids are able to care more for themselves and have more of a schedule with school and extracurricular activities are just people to entertain themselves, I imagine planning workouts around parenting isn't quite so tough. That principle of wanting to have energy to be present with your kids is omnipresent though. I imagine parents still want to be able to fully engage with their kids when they get home since that's their quality time with them.

Great video. My regime is awful since I had my son. He's two so he sleeps pretty well but I get up at 415 to walk my dogs and then try get to the gym at 6. It's not a battle I win very often, might get in to a good 3 day rhythm for a while then he gets ill and doesn't sleep, I get ill, dogs get ill etc and then it all goes to hell!

A while ago my wife started working out with me more and I was trying to find a way to make things more efficient and interesting. What I came up with was a weird hybrid of a PPL routine with one day being upper body push and lower body posterior chain, another day upper body pull and lower body anterior chain, and then another day focusing on shoulders, lats, and abs. I’m planning to modify that last day to be just straight full body, but the idea is that you do an upper body exercise and immediately follow it with a lower body exercise like a superset, and that way you can work basically the whole body in two days in a relatively short workout session because your upper body is resting while in the lower body exercise and vice versa.

About to have my first child in a few days. My wife and I really appreciate this video (and me all your videos) as we both really want to jump back into training after the baby is born! I've taken a break due to an injury and refinishing some furniture for the nursery. I'll be incorporating this and rucking during walks! Completely forgot about rucking until I saw your video on it the other day! I keep joking with my friends that I've just been bulking for a while, I'm hoping to surprise them when I get back from paternity leave!

Thank you for this! 100% its impossible to do a regular plan with kids

Bioneer! As a new parent who used to train every day and now can't find time every day, I thank you for making this video. I can relate and I feel less guilty about fitting in my training time. Respect and stay strong :)

So glad to be a grandparent now, can give the kids back after a couple days

Great clip and great idea :) I used to pick a 'move' per year and aim for it, in all the time I would spend at playgrounds. Superman push-up, single-leg squat etc. Haven't managed all my aims but it's fun trying and doing everything in between. When the boys were little they would often lie on me or be glad to be moved around. Now they (sometimes) train with me! The main thing I want to be is resilient. Thanks for all your great content.

Thank you for placing a spotlight on this! Much needed in the fitness world I think. Once the kids are in bed and any chores are done that’s it. Forget doing any exercise! It’s quality time for probably an hour to an hour and a half then bed! 😂

Love your video sir you are such a nice energetic and carsmatic guy ️

I made a workout today, full body circuit type of workout, and I nearly passed out at how intense it was😂 Thanks for the tips btw. I have 2 kids(1 is 2 years old and the other is 5months old) and van confirm that it can be difficult to be consistent in training, but not impossible 😊

Surprised Kel is adopted,they have your eyes!

Can also include the kids in the workout depending on their age and the exercise. Bench press your child. As they get older and heavier there's built in progression. Squat while giving your kid a piggyback.

Garage/Home gym. Boom, done 💥

I’m a parent. I agree with all these recommendations! Yoga helps me a lot. And running.

As a parent I've found that there's several pieces of the puzzle that i could put together for optimal fitness: 1. No alcohol. It hurts my sleep and makes me useless. The buzz isn't worth it even in moderation 2. Intermittent fasting saves time and boosts energy 3. Full body workouts make you feel less guilty if you had a busy day and need to skip a workout. Kettlebells are great for that 4. Antiglycolytic workouts have tremendous effectiveness but leave lots of energy in the tank to do parenting. These use the talk test. The last two points make StrongFirst programs ideal for parents. A half hour clean+jerk a day, or their swing+getup programs have been magical for me.

Yes! Yes! Yes! This is key!

I have fought a crippling back injury for over a decade. At one point I was unable to sit-up or walk for a 3 month period. 7 years ago, just before my daughter was born, I listened to the story of a father who lost sight of his 4 year old in a park. Was running for 5 minutes, and started feeling gassed. 10 minutes and he was exhausted. By 15 minutes he had to walk. He caught sight of his kid right before an accident. (Everyone survived) I accepted I wasn't going to do my old, more extreme, activities. I just wanted to play with my girl in a park and catch a possible rogue toddler. It's been a real driver to switch to functional training for me.

You are the only fitness channel I'm subbed to. No dude bro bs, just reasonable clean advice. Keep it up! 👍

Great insight in to making your workout’s benefit your day to day life. Good struggled to exercise regularly when my children came along.

As a parent, I appriciate it! thanks.

Thanks for providing this extremely helpful and encouraging material. I've been doing a step aerobics routine while rocking the baby to sleep or while rocking for comfort. It started by accident, just did it randomly one day and it worked, and can be done daily. Legs and ankles feel way more agile. Easing in at first is key to preventing injury. If/when the baby can be put to bed, I'll do some stretching/mobilising now I'm warmed up.

Very good ideas.

I found the transition to fatherhood very tough, but this was compounded initially because of having much less time to exercise which is key for me as i have adhd. I used to be able to fit in around 4-6 hours of training a week, now it's a big push to do like 1-3hrs. To adapt i have reset expectations and now also train full body evey session. I've got good results from bang for your buck exercises like burpee variations, chin ups, pull ups and bodyweight. No gym - i find exercising outside is better wellbeing wise. Maybe it's my ADHD but I find burpees particularly therapeutic for some reason and they have an even bigger post exercise"high" than an easy run for me. I mix it up with kettlebells and some easy running also. I also adapted by found trying to make it count more so the 90 mins i train in an average week or whatever is intentional i.e to benefit my mind and improve all the areas of fitness. So if i have a mad week i know I've at least covered everything and that's ok as long as it doesnt happen every week. Above all if i can get my active time in, I'm generally a better dad!

3:53 Not preaching to the choir, more like just giving us flashbacks… including for those of us who are still in the thick of it.

I became a parent two days ago, so this video could not come at a better time. Cheers Adam! p.s. Kel is a lovely child, you should be very proud.

This is such a great video, thank you❤ I'm pregnant with our third in four years, which has been a big blessing, but we're both struggling with fitness and are currently trying to get back into it, so these are really helpful tips. The kettlebell baby is adorbs 😂