6 ESSENTIAL Exercises for Men in 2023 | Do MORE of THESE!

These are 6 of the BEST exercises for men in 2023! Are you doing these?
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Are you looking for the essential exercises to do more of in 2023? Look no further! In this video, we'll cover 6 of the best exercises to do in 2023 that you can easily add to your workout routine. No matter your fitness goals, these exercises will benefit your health, how good your body moves and feels, and your performance.
These are some of the best exercises for men over 40. We'll go over the strict push-up, full range of motion squat, standing dumbbell shoulder press, bent over row, kettlebell swing, and walking outside. With the suggested reps and sets for each exercise, this video will help you on your fitness journey, whether you want to build muscle or lose weight. Get ready to improve your health and performance with these essential exercises for 2023!
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Quick Timestamps:
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(0:00) Intro
(0:47) Strict Push-up
(2:12) Full range of motion squat
(4:28) Standing dumbbell shoulder press
(5:46) Bent over row
(7:07) Kettlebell swing
(8:36) Walking outside
(10:09) Conclusion
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Articles, Vids, & Links Referenced in This Video
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✔️ The 7 BEST Knee-Friendly Workouts: • The 7 BEST Knee-Friend...
✔️ The Farmer's Walk Dumbbell Tutorial: • The Farmer's Walk Dumb...
✔️ How To Get Back In Shape At Any Age: • How To Get Back In Sha...
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#FitFatherProject #MoreFitFathers​ #IamaFitFather #GetFit #FitnessTips
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**Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies.

[@Fitfatherproject]

See our full weight loss program at www.fitfatherproject.com/ff30x-letter-video

[@oscarortiz1429]

I’m 59 years old. As a former IFBB amateur bodybuilding champion and former ISSA personal trainer, I can confidently say that this exercise packet is fantastic. All the exercises included in it will benefit you greatly. However, I would like to add one more exercise to the list: calves raises. Any variation for 10+ reps. These exercises are essential for strengthening your ankles, which are the foundation of your body. Weak ankles can lead to a loss of balance. Calves are often overlooked, either because if you are genetically gifted you don't think they need direct work or the opposite, you've tried everything under the sun and they refuse to grow, therefore, you've given up on working them out. But, once you enter the fit dad/mom zone is not about aesthetic anymore. Is about health and longevity. The calves muscles are important since they help pump blood upwards. They’re call “the second heart” of the human body. This metaphorical name emphasizes the calf muscles' role in aiding venous return and maintaining proper blood flow in the legs Therefore, regularly doing calf raises can only benefit you, and I highly recommend adding them to your workout routine.

[@dakillah6018]

Thank you daddy

[@dakillah6018]

am a 34 man seeking perfection to slay all the hoes so ama get to work to stretch and train further these bad boys

[@davidharcot220]

very very truth i do them too i mean calf and sheen with machines

[@Fitfatherproject]

Awesome brother, thank you 💪

[@user-ep8wc2hg4f]

Calves - checked 💪🏼❤️💯❤️thank you

[@fuz4623]

1. Strict pushups. 2. Full squat. 3. Standing dumbbell shoulder press. 4. Bent over dumbbell row or plank/push-up rows. 5. Kettlebell swing (between legs up to over head) 6. Walk outside.

[@bwnco]

Thanks i love when people do this summary

[@ottoman1755]

Time saver appreciated!!

[@petercourtien4581]

You know what’s perfect about this approach? You can start out doing everything wherever you’re at physically. And build upon the moves over time. It’s simple and not intimidating. Anyone can do this. Thanks, Dr.

[@Fitfatherproject]

Exactly! You nailed it :) ty for this comment Peter and I hope you do a lot of these exercises in your routines this year 💪🏼

[@nwachukwuohameje8570]

Absolute facts

[@Fitfatherproject]

🙌

[@anthonychambers513]

Aaa

[@anthonychambers513]

Aaaaaaaaaaaaaàaaaaaaaaaàaaaaaaaaaaaaaaa

[@bigsidable]

Very intelligent presentation. Been training since 12 years old. And I walked everywhere as a kid. I remember working out with Jack LALANE. Then I started Martial Arts at 12. I still train 3 time a week at 68. Not always easy. But people think I’m in my 40s. Great vid.

[@Fitfatherproject]

Way to go @bigsidable! Still smashing it at 68 years young! 👊

[@bigsidable]

@@Fitfatherproject Thank you. I really like your detailed simplicity of working the body. I have many workout regimens. What I call lazy man workout. 1. My Pittsburgh Steeler Real Deal Workout. I stay home to watch Steelers and I do a 3/25 workout for every special defensive play. Sack,Fumble,Interception,( pick6 is 50). Blocked punt and field goal. 25 push up,25 sit ups, and 25 squats. And you can change it to a different workouts to focus on different parts of the body. Plus 3/25 for a touchdown. It can get pretty intense. Year before I did 500 each in one game. When the Steelers were 11-0. It kicked my butt. In reality I train in all I do. Even standing in line at the store. I like to break up my training focus. Upper,mid,and lower. Foundation,core and extremities. Or Spirit,Mind and Body. Thanks for getting back to walking. Need to do more of that.

[@Fitfatherproject]

💪

[@neilmathurasingh6515]

Nice

[@bwnco]

Jack LaLane an his tights!! That dude was a STUD!!

[@FriendofBill-2005]

As a 70 year old who started working out steadily 4 years ago, I could only manage shallow squats for the 1st 2 and a half years. A trainer suggested I hold onto a bar which allowed me to squat deeper. It only took a few weeks doing this before I could do a deep squat without holding on. I can now get into an asian squat, which I couldn't have imagined doing a few years ago. I think some of it was training my brain to recognize what a deep squat felt like.

[@josepinchero]

i'm facing a similar situation (but at 60). how often did you practice holding onto a bar to deepen your squat? for how much time? (did you ache or did it feel bad on any part of your body during the process of developing the deeper squat? (like the knees).

[@rosedewittbukater4203]

I am a 60-years-old lady and I could do the cossack squats after a few exercises. But I have to do a lot more different exercises. You are a good example for that it pays to practise, no matter how old you are. Greetings from Germany

[@TrainOrDie]

The biggest takeaway from this video: we never stop learning. #1 pushups: love them, all versions. #2 deep squat: okay, I have lots of work to do. #3 standing shoulder press: oh, that's how to keep core tight. #4 bent over rows: not just lats, it's posterior chain, duh! #5 swings: been doing lots of them, but this video reviewed the whys. # walking: been doing lots and lots this past year. my last competition, the Endeavor Team Challenge, during those 30 hours, there was like 60 miles on our feet. in the end, it is all about walking.

[@Fitfatherproject]

Beautiful message and reflections here. Totally agree with never stop learning. Beginner’s mindset and humility are keys t consistent growth. Love your attitude bro 🔥

[@ramfulsurendra7003]

@@Fitfatherproject mk nice exercises. However, body should get warming up by doing any form of movementsfor about 20 minutes non-stop before beginning with the pushups. Or it could also be wise to do walking first as the body would have sufficiently warmed up getting ready to do thevpush ups. We could add deep breathing with different techniques and finish by the last item of introspection(meditation)

[@Fitfatherproject]

🙌

[@jonjones6583]

Push-ups times 10, squats times 10, press of a head times 10, bent over pull ups, Arm swings through legs, thank you Sir, I am feeling like I might live another few months.

[@arshadrahman5745]

@@Fitfatherproject sir i m 50 yrs , and fit .can i do push up or other exercises u have shown in the video, pliz reply sir.

[@Adrian-bt4nf]

I do push ups , crunches , sit ups , squats , and side twists daily 👍

[@Fitfatherproject]

Awesome my friend! Keep it up 💪

[@tommack8650]

Thanks Doc! As an age 60 father, I have been doing this routine for 5 years and it works. My 4 step program to start every day: 1. Hydrate w water 2. Stretch 3. Exercise (PU, squat, situps) 4. Bowl oatmeal and fruit Best 20 minute investment ever!

[@Fitfatherproject]

I love your morning routine Tom! Very solid. Keep up the great work 🔥💪🏼

[@scotthermon2783]

Good to know I am on the right track as I currently do all of these exercises on a weekly basis, even though I don't particularly like a couple of them. Also it was nice to hear from a Dr that you can do push ups every day, I've heard a lot of mixed messages over the years about whether doing bodyweight exercises daily was a good or bad idea. Thanks Dr.A, keep em coming.🙏🏽🙏🏽🙏🏽

[@Fitfatherproject]

You know it Scott! Great stuff on already getting these exercise motions in consistently. 🔥 On the push-ups, you can definitely do them daily. That said, if you’re lifting and hitting some chest / pressing motions hard… and your chest is sore and needs recovery… it’s always a good idea to rest and skip the push-ups the next day.

[@jamesgilmore1684]

@@Fitfatherproject Dr. A. I love your videos. They're simple and effective. There's a lot of confusion on the internet fitness channels but yours is always clear and concise and simple. Thanks again and God bless

[@Fitfatherproject]

YW for this comment! It legit makes me very happy that you found this so helpful.

[@brianjeffries80]

I literally just finished my second APEX10 workout, I am sweating profusely! From 8 on the way up to 6 on the way down, those are the toughest! I'm 42 and my goal is to lose weight but more importantly, lose this annoying spare tire. What can I focus on more to step that up? I love your program, and I'm so glad I found it.

[@Fitfatherproject]

Awesome Brian!! My best advice is that your fitness will improve very quickly when you get 2-3 APEX10 sessions in per week for a full month. Pair that with consistent FFP Meal Plan and you will lose belly fat very quickly. At your stage of the game, keep your focus on CONSISTENCY… the results will be a natural byproduct.

[@brianjeffries80]

@@Fitfatherproject Thank you for the feedback!

[@Fitfatherproject]

You're very welcome 🙏💪

[@Pauls-Life]

Just starting out again at 63 after retiring 6 months ago from being a longterm sport’s coach. Muscle has turned to fat really quickly which I’m very upset about. So I’m back at it and filming my progress and following good advice like this is paramount!💯😃

[@Fitfatherproject]

Please check out our program. It may be the solution you’re looking for: pulse.ly/9lhx8cmrpc My team and I can help you start seeing results!

[@kennethsilvestri4161]

2023 GOAL Gonna change it up! I got the outdoors, woods, mountains and MTB already! This will be my training plan!

[@d4mdcykey]

I cannot recommend enough, holding in place on a low body weight squat, it has greatly diminished several back issues I had, along with more freedom of movement in general due to the hip and knee joints opening up. And its very quick and simple, I do them throughout the day and it just feels amazing.

[@Fitfatherproject]

Awesome my friend! TY 🙌

[@Tiberius41]

Yes me too years of lower back pain , then I stated doing yoga squats with a small dumbbell in my hand to help balance. I needed a heat pack for the first few weeks, the body didn’t want to go there. After that though the body just got better and better. Best thing for the lower back bar none.

[@Fitfatherproject]

🙏

[@jerzygawor958]

Excellent video - key elements of staying fit well into older age. Everyone can improve their physical and mental wellness with this simple routine. Great presentation. Thanks.

[@Fitfatherproject]

Awesome my friend! You're very welcome 🙏 😊

[@jasonjstdr]

1-Push-ups 2-Squats 3-Standing dumbbell press 4-Bent over or Renegade rows 5-Kettlebell swings 6-Walking outside

[@lindsayandrews8955]

Great video. I always find the Doc's information inspirational. Thanks for all you're doing. Have a great 2023. Cheers!

[@Fitfatherproject]

My pleasure! Ty for taking the time to write this message of appreciation 🙏🏼❤️

[@markfox3083]

A good way to increase steps taken is to walk while resting during your weightlifting session. I added about 2000 steps during a one hour weightlifting session just by taking walks between sets.

[@Fitfatherproject]

This is very smart!

[@robertrhode6104]

Thanks Dr. Great advice. At 77 I have bad knees and the start of neuropathy in my feet. I will work on your key exercises. Thanks again.

[@Fitfatherproject]

Hi my friend, please watch this video: pulse.ly/44xxb1ua3e

[@deg050607]

An exercise that I luv and do is one leg standing calf raises on a platform or step at the gym.It has this relaxing feeling to it and really pumps my calves up.I read that calf muscles are like a 2nd heart and help with blood flow. Great video also.I have been doing squats and push ups for years once/wk in addition to other exercises.

[@Fitfatherproject]

Awesome my friend! Keep it up 😊

[@NDemanuele1]

These are all great! I do all of these as part of my routine. However, I don't do the KB swing. I plan to incorporate that too. I do have a few other exercise suggestions: 1. Lunges/Bulgarian split squats and 2. Pullups/inverted row. I know people have a hard time doing pull ups, but even if they can do a few, that benefits their back and shoulders, especially if they do them strictly. The inverted row is a good alternative to pull ups.

[@hectorlebron3109]

Awesome I love the squad and push-ups resistance, bands walk, dumbbells. Awesome video, thank you.👍💯💪

[@johnanderson9893]

Thanks Dr,,, great suggestions, will include these in my morning, yoga stretches routine I’m doing… stay happy and healthy.

[@Fitfatherproject]

Wonderful to hear John!! Keep it up my friend 🙏🏼💯

[@outpost31737]

I'm working on my form this year it's not terrible by any means but just simple adjustments make all the difference. Great vid guys!

[@Fitfatherproject]

TY Jeremy! Focus on form is KEY! 💯

[@chuxTube68]

Straight to the point with helpful, timely, realistic exercises that a beginner/novice (that's me!) can jump into :) What I love most about Dr A is that he spends all his time with pertinent information without making you sit through 20 mins of marketing BS. I was hesitant to sign up for FF30X, but seeing all the great content you're willing to provide at no cost, I can't NOT sign up now :) Thank you for all great vids!

[@Fitfatherproject]

Thank you very much 🙏

[@georgetung8858]

Same here 👍

[@whoknew7864]

Great info definitely trying this in the evenings..

[@Fitfatherproject]

Awesome my friend! Thank you very much 😊

[@carlfreiermuth5424]

Squat, push up, bent over row (more volume), overhead press, deadlift. My most basic favorites. Great video.. yes walks outside.. morning and evening are great.. some backwards walking and getting comfortable in the primal squat position I definitely never overlook. I've never tried kettle bell swings.. lately I've been doing some light weight, explosive deadlifts really focusing on full extension at the end and posterior contraction. I'm recovering from a major spine injury and I'm feeling very good. Stay strong, people.

[@Fitfatherproject]

💪

[@Kent_Vlogs]

Thank you for reminding us to be healthy doc! Watching your videos keeps me inspired.

[@Fitfatherproject]

Thank you for this comment and praise!! It legitimately means so much to me and inspires me to produce more awesome videos like this 🙏🥰

[@stevenlengyel9701]

I like these, I’ve been very inactive since I became disabled, I think I’ll be able to follow this program, I was so used to pushing myself looking to break my person@l records every time. But I can’t do that any more,

[@Fitfatherproject]

💪Best luck brother!

[@theaverageidiot8546]

Awesome video! I been doing the Squat Holds for a few years now and worked up to over 3 minutes. When I do them, I also pivot to each side using my hips and I also try to alternate touching each knee to the floor ( got this from another channel) to really loosen the hips but this is challenging. I'm 52 now and have very good mobility.

[@Fitfatherproject]

Awesome my friend! Thank you very much 😊

[@josepinchero]

these are great! i would add: hip thrusts (for strengthening glutes!) & walking backwards (for strengthening support around knees). 2 big ones imo.

[@novakandfaith123]

Many thanks Dr Anthony. This was the best video I've watched all day. And I'm addicted to KZbin 😅.

[@Fitfatherproject]

Thank you! I appreciate your solid feedback on this 🙏🏼💯

[@bevg1]

Thank you for the information.

[@abrahamnutrition]

Fantastic information! I do variations of these very same exercises. Thank you!

[@Fitfatherproject]

Thank you very much 😊

[@vocals7693]

Excellent video. Concise and to the point.

[@Fitfatherproject]

Thank you! I appreciate your solid feedback on this 🙏🏼💯

[@barteksadaj4579]

I was still doing the best ones for men in 2022. Thanks for the update! Changed my life.

[@house9850]

Great stuff, fantastic upload thank you

[@Fitfatherproject]

Ty for this comment! Glad you liked it and you're welcome :)

[@VaeDesigns]

All non-equipment based daily exercises are so great to hear. I’d love to learn dance routines that help improve cardio health, stamina, endurance, and overall strength. I really appreciate these videos so thank you!

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@johnlozauskas778]

I think the last one walking is hands down the most important. There was a study done of people all over the world and they wanted to see what they have in common. My guess was no smoking and I was wrong. They all walked EVERY DAY!! Excellent content!!

[@Fitfatherproject]

Awesome my friend! Thank you very much 😊

[@reginaldanglin4264]

Man this is exciting. To build muscle and stay fit at a new age 59yr old.

[@Fitfatherproject]

💪

[@jimboelterdotcomm9153]

Very nice! You essentially just gave us the entire useful year's output of magazines like "Men's Health" in 12 minutes.

[@Fitfatherproject]

Awesome my friend! Thank you very much 😊

[@simbarashemagadzire578]

Awesome, thank you

[@sodapopibc2]

I’m 55. I like this, it’s perfect. Thanks

[@Fitfatherproject]

You're very welcome 🙏

[@frankcolletti8463]

Romanian deadlifts my go to with dumbbells, I have been using 90 pound dumbbells with very little rest between sets Set 1) 20 rep's 8 second rest Set 2) 6 rep's rest a few seconds Set 3) 4 or 5 rep's rest a few seconds Set 4) 4 or 5 rep's I'm completely out of breath a quick full body workout I'm 64 years old

[@Fitfatherproject]

Way to go @frankcolletti8463! Still smashing it at 64 years young! 👊

[@user-vw4hb1tv8h]

فيديو ممتاز .. واشعر ان المتحدث يتكلم عن علميه .. فعلا تمرين تأثيره طويل الامد .. ويعجبني من يأتي بالفكر المتجدد .. شكرا 👏👏👍👍

[@BT-be8rh]

I'm up to 10 minutes on the hold squats and I'm in my early sixties. I have two dogs, so walking outside is a given!!

[@Fitfatherproject]

Absolutely fantastic!! Keep it up! 💪 Here's an idea... I've personally found that when I do the squat holds in a sauna / heated area... it's even more effective for the joints and cardiovascular system.

[@szvqorwnpstahskypfwmp9821]

I have watched many health fitness instructors and I have to say you are the best Anthony!! Thank you very much!!

[@Fitfatherproject]

You are very welcome!! And thank you for such kind words 🙏🏼

[@charlesmccullough9976]

DUMBBELL CURLS TOO !! THANKS DR.

[@Fitfatherproject]

You're welcome - I hope it's useful for you 💪

[@harrisr.7979]

I believe you are spot on with these 6 exercises! These can be done anywhere without the need of any fancy gym equipment. Thanks for providing this information and video!

[@Fitfatherproject]

You’re very welcome! I’m glad you found this valuable 🙏🏼

[@chrisjurewicz6339]

Just wanted to thank you for what you teach 🙏

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@jamestongas3554]

Thank you Dr. These are easy basic exercises we can start with everyday. These easy ones we tend to forget about

[@Fitfatherproject]

@jamestongas3554 - There is always the danger of overlooking simple things, thinking they will not have as big an impact as the new 'shiny object' exercises. Sticking to the basics, and exercises you know you can do simply, will always win out in the end.

[@Adil-yu7ln]

السلام عليكم و رحمة الله تعالى و بركاته . شكراً جزيلاً أستاذ .

[@m.ltucker4314]

Great workout program for any age. Will share this with friends and family that complain about their weight.

[@Fitfatherproject]

That's awesome @M.L Tucker! I hope your family enjoy them.

[@funguy4utube]

Superb video. Amazed me also that these happen to be the key exercises that I have evolved to (now 73) as my go to exercises! This gives me affirmation to focus on these six as my core routine.

[@Fitfatherproject]

Awesome job! Keep doing this workout 💪🏼💪🏼

[@MrSamdizzy]

73, nice. Do you do all of them daily? Do you have a rest day or days? I’m planning to find a piece of paper to chart out a plan of attack and then think about the best approach to start on one of the exercises…. But all joking aside, you do them daily and how often?

[@Fitfatherproject]

Hi @Sam, yes try to do them every day 👍

[@tedwaithaka5536]

The squats demonstration is an absolute lifesaver. Now I am aware that I’m leaving lots of gains on the table. As a way of telling you thank you, I made you 3 TikTok’s. Let me know where I can send them over

[@Fitfatherproject]

@tedwaithaka5536 - I'm glad you found that helpful, and wish you every success with your gains. The TikTok's can be sent through to our usual inbox at [e-mail]. Thank you. 👍

[@francistansinda641]

I really liked this video. I will go through this and report back. Thanks.

[@Fitfatherproject]

Awesome my friend! Thank you very much 😊

[@vincent82486]

Fantastic video, thank you So push ups everyday but how often would you recommend doing the other exercises?

[@Fitfatherproject]

Try to do a set of each every day 👍

[@dorisbest7580]

Very good presentation,

[@RealEstateRadioTV-SA]

Thank you, Regards South Africa 🇿🇦

[@Fitfatherproject]

You're very welcome! Ty for this comment my brother from South Africa 🇿🇦 :)

[@franklawrence8845]

Hi, I am 74, trying to get back in shape. These exercises are what I’m looking for.

[@Fitfatherproject]

Hey Frank, glad to hear brother! Keep working hard and good things will come 👊 -The FFP Team

[@jdh1602]

Just what i've been looking for!

[@Fitfatherproject]

Thank you very much 🙏

[@thetubeteller]

Good job, honesty very very useable

[@Fitfatherproject]

Thank you very much 🙏

[@stevenroberts3593]

Excellent video will give these a try

[@Fitfatherproject]

Awesome my friend! Thank you very much 😊

[@ianclarke698]

Hi Doctor! I have been using your workouts for the past 4 years and I really enjoy doing them. Thank you for sharing this awesome video.

[@Fitfatherproject]

You are very welcome!! And thank you for such kind words 🙏🏼

[@jonathanwarne3480]

So clear. Thanks

[@Fitfatherproject]

You're very welcome! I'm glad you found this so helpful Jon!

[@bryonhunt]

Glad I watched this... already doing 4 of the 6 regularly, now it's time to add the kettle bell swing and move from a seated to standing postion for dumbell presses. Thank you!

[@Fitfatherproject]

Great to hear Bryon! Keep up the great work and let us know how it goes for you brother. 👊 -The FFP Team

[@careypennington9336]

Very Nice. I will implement. Thank you

[@Fitfatherproject]

You're very welcome 🙏 😊

[@josemiguelmandolesi4199]

Excellent, great choice!

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@johnfranklin6394]

I am encouraged to discover that I am already doing most of these exercises. Now I can introduce a few more (renegade row and kettle bell swings). Having suffered from almost 15 years of lower back problems, I have really turned things around in the last 12 months by finally doing the right exercises to correct my weak glutes and lower back. I turn 55 this year, and believe that the right routine of largely body weight exercises, with some dumbbell and kettlebell work as well, can be truly transformational.

[@M13x13M]

Hanging and hanging knee raises fixed my back and posture permanently.

[@johnfranklin6394]

@@M13x13M I have introduced hanging in the last few months. I will try the hanging knee raises. However, I have to be careful due to a suspected hernia at the moment. Seeing a consultant next week to find out what may need to be done. All part of the fun!

[@M13x13M]

@@johnfranklin6394 -just the hangs for clearing back issues. I just drove coast to coast some days 12 hours of driving . My back felt better than anytime in my life. Noticeably relaxed with good posture . I do yoga which has lots of back strengthening but it has never taken to this level of back health.

[@Fitfatherproject]

TY for this comment! It legit makes me very happy that you found this so helpful.

[@Fitfatherproject]

🙏

[@peternatoli2555]

Thank you, Anthony. I have been looking for a regime like this for some time.

[@Fitfatherproject]

You’re very welcome! I’m glad you found this valuable 🙏🏼

[@davidbosquette4798]

Thank you Doctor. These I will incorporate into my workouts I have started with my friend. I have encouraged her to join the gym and 3 weeks in she's loving it. She's going to be so impressed to see this video. Your presentation is ACE.

[@Fitfatherproject]

You are very welcome!! And thank you for such kind words 🙏🏼

[@Nekteck]

Wow! This is amazing! Don't forget your pre-workout massage to avoid muscle cramps.

[@Fitfatherproject]

🙌

[@0dimension]

Thanks for this great video! I have been doing for the last two years as part of my routine the exact sets of the exercises in this video (minimum 100 reps each). It is amazing how much strength I have gained out of this so far (I am in my 50s). I highly recommend to add to your routine, if haven't done so!

[@Fitfatherproject]

You’re welcome brother! I’m glad you found this vid and got a lot out of it 🙏🏼🔥💯

[@garyfaris]

Dr. A, for the Bent Over Rows, is that 25% of body weight per DB? Or, should it be divided equally between each side?

[@Fitfatherproject]

Hey Gary, thanks for writing in brother and great question! That would be 25% per DB...BUT...this is all relative to yourself. 25% is something to strive for and if you need to start with less, feel free! It's all about incrementally getting better. Thanks for watching and let us know how it goes for you! -The FFP Team

[@RandyTodosychuk]

Great video and information Dr A. In your video you say to do these 6 exercises every day. Should you give your body a days rest to recover or is that a fitness myth?

[@Fitfatherproject]

Hey Randy, thanks for writing in and great question! The entire video doesn't need to be completed everyday more that you can pick/choose movements to perform daily. Resting in between lifting days is a very real thing, given you are pushing your limits in some capacity. Overtraining is real and your muscles respond with rest days, not on training days. Thanks for watching! -The FFP Team

[@rvnagpal]

Very nice. Thanks so much.

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@bipolaraquatics]

Recovering from hip reconstruction just combating overall weakness any good workouts have no restrictions

[@Fitfatherproject]

Here are 2 lower body workouts that will help you get stronger: kzbin.info/www/bejne/oaSZnaaNZ9uehdk kzbin.info/www/bejne/n3vShZyanrucqpI That first video says it’s for “bad knees.” It will still be very relevant for you!

[@marcusgooddy5]

Iv just undergone a radical prosectomy. I find your videos super helpful....appreciate you so much right now 😊

[@Fitfatherproject]

You're so welcome! I'm glad you found this so helpful 🙏

[@kuttomoses]

THANKS FOR THE INFO

[@Fitfatherproject]

You're very welcome 🙏

[@jayantnagarkar1018]

Perfect information . Thanq

[@Fitfatherproject]

You are very welcome, thank you for watching! 👊 -The FFP Team

[@somosclasicos]

Great video. Congratulations!

[@Fitfatherproject]

Thank you! I appreciate your compliment

[@davidbjelic1975]

I am 73 YO and I work out 2 -3 times a week at the gym. What I like to do as a warm up or warm down is the Farmers Carry with a pair of 40 Lb dumbbells. I like it because it get my heart going before my normal workout for the day (either legs or upper body/back). The length of the walk is o/a 96 Ft. Usually do 2 -3 sets. But now you've got me interested in doing the kettle bell swing. What weight should I start at? I weigh 205 Lbs and trying to lose fat and gain lean, (fighting that old sarcopenia).

[@Fitfatherproject]

Hey David, thanks for writing in brother and great question! First of all, the Farmer's Carry is still an excellent warm-up/finisher so no need to remove that from the arsenal! But for the swings, it really depends on your current fitness level but as a warm-up, sticking to anywhere from 30s-50s is a good range to get the blood flowing without taxing you too much. Thanks for watching! -The FFP Team

[@garnetjaglal3308]

I've looked at lots of videos and tutorials like these but I think this one in particular is quite simple and effective enough for me. Thanks.

[@Fitfatherproject]

You're very welcome 🙏

[@Mrbfgray]

Excellent--haven't been to a gym in 25 yrs yet maintained good condition via similar methods, this advice may up my game.

[@Fitfatherproject]

Awesome my friend! Thank you very much 💪

[@runningschoolofhannover3386]

Great. Thanks 🎉🎉🎉😊

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@mpsakshaypradhan8499]

Great set of exercises .

[@Fitfatherproject]

Thank you! I appreciate your compliment 🙏

[@juliochingaling5824]

Excellent Video. God bless.

[@Fitfatherproject]

Thank you very much 🙏

[@syedmurtazajaffar8833]

Superb! Thanks a ton...God bless you Dr.

[@Fitfatherproject]

You're very welcome 🙏

[@ackamack101]

That you for this video. All these exercises are fantastic. Thank you again for your encouragement.😌👍

[@Fitfatherproject]

You're so welcome! I'm glad you found this so helpful :-)

[@TheChamp1971]

For standing dumbbell shoulder presses, is that 15% of body weight for both hands? Or for each hand?

[@Fitfatherproject]

15% each hand is the ideal standard

[@JohnAdams-rm7zm]

Great workout, I totally agree with you on these exercises Great 👍🏻 New happy Subscriber ✊

[@Fitfatherproject]

Thank you! I appreciate your solid feedback on this 🙏🏼💯

[@reginaldanglin4264]

Thank Doc / Coach. Appreciate u. Thanks.

[@Fitfatherproject]

YW! I appreciate this comment from you... It legitimately means a lot to me 😊🙏

[@t.j.scifiquest2331]

Excellent video. Thank you very much. Will do!!!

[@Fitfatherproject]

Awesome my friend! You're very welcome 🙏 😊

[@eddiepreas3693]

Love this guy's ideas

[@Fitfatherproject]

Thank you very much 🙏

[@TheJmallan]

Best, most informative video I've viewed in a long time. Thanks

[@Fitfatherproject]

You are very welcome!! And thank you for such kind words 🙏🏼

[@a.dejesus792]

Great routine thanks

[@Fitfatherproject]

You're very welcome 🙏

[@duncanwalshfitnessweightlo9329]

Loving all the exercises! I am glad you mentioned about people having their own unique situations though, for full depth. What I have found with this exercise is that if someone in their youth has practiced and developed deep squats, their pelvic position is used to it. Then as they age, they still have a great range of movement for squats. If however, someone has not practiced this in their younger years and they start to try deep squats when older, the pelvis, which is already happy in a certain position with an "OK" squat position, can complain. I have seen people develop persistent sciatic pain with the new pelvis movement/position impinging on the sciatic nerve. Ironically, ex athletes can get this. Footballers and runners for example become very specifically fit and anatomical "set" specifically for their sport. In later years they try deep squats at the gym, but the pelvis doesn't like being forced into a new position. So the only one I have reservations for is the deep squat if someone is older and has never performed squats to that depth in their youth. Enjoyed your talk!

[@Fitfatherproject]

Hey Duncan, this is a very good point and thank you for bringing it up! Hopefully there is some middle ground between where your structure is set and how flexible/mobile you can become with consist effort, but point well taken. Thanks for watching! -The FFP Team

[@sarah369.]

Love from the ARCHAIX FAMILY 💚

[@Fitfatherproject]

Love back to you 💕

[@jimporter3414]

Thanks!

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@wandasworldhaircarejourney5788]

Great Content

[@Fitfatherproject]

Thank you very much 🙏