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

[@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 💪

[@Bruno-x5t1m]

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

[@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

[@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!!

[@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.

[@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 🔥💪🏼

[@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 🙌

[@Fitfatherproject]

🙏

[@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 🙏💪

[@isma2605]

Thanks!

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@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 🙏🏼❤️

[@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!

[@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 🙏 😊

[@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 😊

[@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.

[@kennethsilvestri4161]

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

[@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.

[@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

[@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! 💯

[@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 🙏🏼💯

[@NuclearCarnivore]

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!

[@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 🙏🥰

[@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 😊

[@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 👍

[@barteksadaj4579]

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

[@whoknew7864]

Great info definitely trying this in the evenings..

[@Fitfatherproject]

Awesome my friend! Thank you very much 😊

[@abrahamnutrition]

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

[@Fitfatherproject]

Thank you very much 😊

[@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 🙏🏼

[@hectorlebron3109]

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

[@jasonjstdr]

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

[@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 🙏🏼

[@ptitprince7575]

Great video thanks!! Question: 5:16 : is it 15% in total (that is to say 7.5% for each dumbbell), or for each dumbbell (meaning 30% in total)? Thanks in advance!

[@ptitprince7575]

I just saw the answer down below: 15% for each arm, 30% in total. Merci !!

[@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 🙏🏼

[@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 👍

[@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 👍

[@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.

[@house9850]

Great stuff, fantastic upload thank you

[@Fitfatherproject]

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

[@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]

💪

[@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.

[@vocals7693]

Excellent video. Concise and to the point.

[@Fitfatherproject]

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

[@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 🙏🏼

[@stevenroberts3593]

Excellent video will give these a try

[@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.

[@jameshull6776]

Thank you , this is a very informative video that is easy to follow. Keep up the good work.

[@Fitfatherproject]

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

[@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 🙏🏼

[@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 🙏🏼

[@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]

🙏

[@cemibelka9108]

Thank you Dr Anthony . Excellent explanation... Very motivating.

[@Fitfatherproject]

Thank you very much 🙏

[@reginaldanglin4264]

Thank Doc / Coach. Appreciate u. Thanks.

[@Fitfatherproject]

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

[@chrisjurewicz6339]

Just wanted to thank you for what you teach 🙏

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@francistansinda641]

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

[@Fitfatherproject]

Awesome my friend! Thank you very much 😊

[@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 🙏🏼

[@Adrian-bt4nf]

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

[@Fitfatherproject]

Awesome my friend! Keep it up 💪

[@honestopoblete2018]

Excellent training excercisse I will adopt these exercise thank you doctor. Balducci

[@Fitfatherproject]

You’re very welcome :)

[@stevenasser368]

Really a very solid video . Great points all around !

[@Fitfatherproject]

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

[@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! 👊

[@robertcunningham9626]

Thank you fir a fantastic video including reasons and target reps.

[@Fitfatherproject]

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

[@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 🙏

[@georgezavadsky]

thanks, a simple Game Plan to follow...great explanation of the benefits of each which is motivating

[@Fitfatherproject]

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

[@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!

[@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 :-)

[@Adil-yu7ln]

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

[@williamannis5553]

Thank you for the insight, I look forward to future workout tips.

[@Fitfatherproject]

You're very welcome 🙏

[@kennethdolly9900]

Awesome! Great workout! Explained in exceptional detail. Ty!

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@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

[@jdh1602]

Just what i've been looking for!

[@Fitfatherproject]

Thank you very much 🙏

[@jerryanker2289]

Great Video. I've watched people at the gym do these exercises. I'm going to start including them in my workout. Thank you.

[@Fitfatherproject]

Good! Makes me very happy to hear 💪🏼🔥

[@omiller5297]

Thanks for sharing this Doctor

[@Fitfatherproject]

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

[@dorisbest7580]

Very good presentation,

[@nadirlarache3607]

Very edifying! Thanks from Morocco.

[@Fitfatherproject]

You're very welcome 🙏

[@dominicmeehan8322]

Brilliant. Thank you

[@Fitfatherproject]

You're very welcome 🙏

[@ptitprince7575]

6:20 : same question : is it 25% per arm, or in total? Merci ! :)

[@hummingrhizomes]

Thank you for this clear and concise presentation. Subscribed:)

[@Fitfatherproject]

Awesome my friend! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. pulse.ly/30cclyip8m

[@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 🙏🏼💯

[@sodapopibc2]

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

[@Fitfatherproject]

You're very welcome 🙏

[@kuttomoses]

THANKS FOR THE INFO

[@Fitfatherproject]

You're very welcome 🙏

[@jonathanwarne3480]

So clear. Thanks

[@Fitfatherproject]

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

[@careypennington9336]

Very Nice. I will implement. Thank you

[@Fitfatherproject]

You're very welcome 🙏 😊

[@sohailsakale8812]

Thanks! Simple and helpful 🫶🏼

[@Fitfatherproject]

Thank you very much 🙏

[@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 💪

[@bigdre4102]

You areaesomebrother it’s always great to start over again and do things the right way thanks

[@Fitfatherproject]

Totally agree with your perspective brother 🔥

[@jimbrusso]

very good video. I learned a lot...especially about holding the bottom part of the squat.

[@protectorofthetruth8472]

Great Vid, thanks I needed this. GB

[@Fitfatherproject]

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

[@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 🙏🏼🔥💯

[@sergefortin8145]

great advice... I do those but will be better at it now.. thanks form Montreal

[@Fitfatherproject]

You're very welcome 🙏

[@ptitprince7575]

Great thanks! 5:13 : is it 15% per arm, or in total?

[@Fitfatherproject]

Each arm brother 👍

[@millertas]

After years of two types of morning exercise I was looking for something new. Thank You.

[@Fitfatherproject]

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

[@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

[@reginaldanglin4264]

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

[@Fitfatherproject]

💪

[@LimaSierra609]

Thank you so much, Dr Anthony! I'm now taking your training advice very seriously 💪

[@Fitfatherproject]

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

[@jayantnagarkar1018]

Perfect information . Thanq

[@Fitfatherproject]

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

[@rvnagpal]

Very nice. Thanks so much.

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@josemiguelmandolesi4199]

Excellent, great choice!

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@leochoy8458]

very useful suggestions, incorporating all the essential exercises for men.

[@Fitfatherproject]

Tips apply to everyone 👍

[@sabinvizitiu]

Great video Thank you

[@Fitfatherproject]

You're very welcome 🙏

[@fadelj1]

Great video. you are well informed. simple exercises; very effective

[@Fitfatherproject]

Thank you very much 🙏

[@Nekteck]

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

[@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 😊

[@RealEstateRadioTV-SA]

Thank you, Regards South Africa 🇿🇦

[@Fitfatherproject]

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