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

[@NI-pi2ne]

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

[@fwoggangidk]

Somewhat genius 😮

[@andrewknight6244]

Please ensure that they are your own children, and not strangers.

[@grentreem3096]

Just a thought, but being able to still control yourself when fatigued or not get fatigued at all might be recommended to those who want to try that. Don't wanna accidentally trip and crush a child. Whether they be your own child or a stranger's child...

[@SteveNoverini]

I love the hyperwear weight vest because it’s form fitting. I use it for walking, playing, burpees, and heavy bag training.

[@Seth-xh8qs]

😂​@@andrewknight6244

[@rakeimtanner4449]

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.

[@Maxyouaquestion]

Me neither and I may try this program.

[@Ricky-vz8mb]

🤓

[@Moving4Well]

This topic means a huge amount to me and it’s not spoken about enough, with so much great training advice on KZbin 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.

[@agonsfitness7308]

This was a great read. My daughter is 8months old and the struggle is real. There is some great advice here.

[@Noxtof]

best comment, thanks

[@anthonyriojas8267]

As a fellow parent of 2, these are excellent points. #9 is spot on. I’m fortunate enough to be able to train while I wfh while the kids are at school, but in the evenings I happily hang with the little ones while my wife does her evening workout.

[@ambrosiatea]

This is amazing, thank you ❤

[@DukeChubbyDun]

With 2 toddler boys and a third child on the way, I was freaking out a bit that I would NEVER get close to my pre-motherhood body (I miss being strong and energetic). But this video and your comment gives me hope! It all starts in the mind- I refuse to allow myself to lose hope again, I will adjust my expectations based on the reality of life these days, and I will employ these strategies. Thanks so much!

[@ShutchyerLips]

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.

[@ekaterinastaneva9922]

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 ❤

[@g0fum]

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.

[@limo-swine6537]

You get progressive overload also as your children grow up. Smart programming.

[@g0fum]

@@limo-swine6537 that's the hope 🤣

[@_wetwillyinc]

Lifting your kids for reps. Wow. 😂😅 I cannot wait to become a dad

[@g0fum]

@@_wetwillyinc despite the lack of sleep and stress at times it's the best thing ever.

[@MrGatya2]

The point where I could tell my daughter to "sit tight in daddy's neck while he does squats/pushups" is the point I could start double booking the time as "parenting" and also "training". I am also thinking up new ways to do training while also parenting. Good examples are: playing tag, spider tag, lizard tag (any animal basically that jumps or crawls), any kind of lifting (my daughter). My previous coach even did kettlebell turkish getups with his daughter, where the daughter balled up and she was the bell. It's also good when neighbor kids are over, because you can vary the weight based on which kid you put in your neck. Added bonus is, that you can babysit them and their parents will offer in return to babysit yours, thus you get a free afternoon in the future all while parenting and working out 😊

[@Shroete]

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.

[@markerwin2110]

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

[@Seid108]

Same here brother. Working from 07.00 thill 19.00. 45Min to 1h drive each way to work, come home, play with kid, put him to sleep, help to cook for tomorow, put wife to sleep 😂😂 and when I finish everything I am very tired. Still manage to hit the gym 3x week, or do some 20min HIT at home. Anyway beeing good husband and good parent, provider, is not easy.

[@francissquire9910]

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.

[@Smallsguitarshop]

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.

[@LatimusChadimus]

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

[@StrongandConditioned]

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

[@jeannazario2996]

Them Burpees may be almost all one needs. Thank you Lee

[@TheGeckoNinja]

was it cause the fire nation attacked?

[@StrongandConditioned]

@@TheGeckoNinja no, I was infected by devils

[@byrospyro4432]

I do 25 burpees with 1 push up, then 25 with 2 pushups then 25 with 3 pushups... then i add different excercises in place of the pushups.. its great cardio and you build muscle and tone it all at the same time lol.

[@stephenformhals3253]

​@@TheGeckoNinja I think this might be the funniest comment I've come across on KZbin 😂

[@brick245-x9]

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

[@surrealistidealist]

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!

[@namanmit111]

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!

[@RyanHamiltonBaker]

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.

[@TheBioneer]

5th! Congratulations!! 🥳 But yeah, absolutely don’t beat yourself up! If you are training at all that is some next level stuff!

[@jamescanjuggle]

i think its amazing you spend quality time with your kids if anything else

[@synitarthrax5618]

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.

[@matthewsharpe9037]

Interesting - did you get good results from this?

[@synitarthrax5618]

@@matthewsharpe9037 For me they were pretty good. I looked strong and healthy. You wouldn't mistake me for a bodybuilder or a powerlifter. I didn't carry a lot of mass but I was well-built, esp the shoulders, and I could move in any direction easily. I had no problem with flexibility and I felt strong. If you wanted to be an athlete or look like some jacked Marvel Super Hero, this isn't for you. You need way more varied work than this but if you just want to be strong, quick, flexible and healthy with the ability to play in the park with the kids swinging from the monkey bars like you belong there, this might get you there.

[@Citychowmountain]

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

[@verdexj160]

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

[@MrGatya2]

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.

[@jonnyw7335]

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!

[@andrewpurrington5775]

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.

[@seanscheng]

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!

[@gabrielstarlight9003]

Love the parenting explanation. The only time I’ve thrown out my back was trying to get my toddler out of her car seat from an awkward angle in a tight parking spot. I am fit and work in construction so I have lots of opportunities for injury. The constant bending over is killer and neigh unavoidable with kids.

[@johnbabb296]

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👍

[@sketchflix6425]

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

[@shanomac]

The breakdown example of parenthood is so spot on.

[@craig559]

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 KZbin gonna buy your book now

[@enriquedelacruz9585]

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!

[@walt8899]

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.

[@JCar3.0]

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.

[@codywalper22]

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.

[@elizajames477]

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.

[@redbullet1982]

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.

[@TheBioneer]

Thank you! Sounds like a lot on your plate there, kudos for fitting in the training! For me, the mental health thing is huge. Mood, energy, and anxiety all significantly better when training regularly :-)

[@ElBoyoElectronico]

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.

[@TheBioneer]

1000% to the infections!! We barely go a few weeks without one of them bringing something exotic home…

[@archervine8064]

@@TheBioneer we need to study the immune systems of parents and teachers who rarely get sick.

[@Dr.RCJr.]

Get your immune system game on point. I have 7 year old twins who bring home a boatload of infections from school. I religiously take magnesium, Vitamin C & D and zinc. Also eat a boatload of leafy green vegetables everyday. This has helped me a bunch and really cut back on my sick time

[@BiomechanicalGorilla]

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.

[@hugoseriese5462]

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

[@ashtonhunter4727]

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

[@TheBioneer]

😂😂 My work is certainly varied…

[@Northstar2000]

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 😊

[@joshuabush2569]

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!

[@pranakhan]

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

[@kevinconnelly5901]

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

[@TheBoredVP]

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!

[@filipcesnjak2944]

Most necessary topic ... thank you

[@paolodomingo3571]

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.

[@andrewjudd9001]

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.

[@freefireshorts5075]

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

[@dilffred5464]

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.

[@capedmarauder]

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.

[@greetmoon]

As a parent, I appriciate it! thanks.

[@MrFluidRock]

Parent here. Adjustable dumbbells, adjustable bench (a version that stands up for storage, and a jump rope. This is all you need to stay fit. Body Weight calisthenics, with some hypertrophy training, 4 days a week. Off days, do ATG active stretching and mobility.

[@Bored0720]

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 🥳

[@VenomVsTRex]

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!

[@limo-swine6537]

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

[@lipp1992]

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.

[@corywalker8551]

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.

[@Liam1991]

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 😊

[@foreverinPanama]

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

[@dyj321]

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!

[@starsgears9200]

Works for grad students, too!

[@Kajika8117]

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.

[@KC-hk2ub]

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.

[@jamesjackson4127]

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 :)

[@joshuascott5814]

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.

[@Jesoteric]

🙏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

[@DashSwordSlash]

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

[@chrisdraper845]

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! 😂

[@ChubiPanda]

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

[@jakem8280]

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

[@WildWest357]

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.

[@ambrosiatea]

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 😂

[@nickmcfarland6822]

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

[@dereks860]

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

[@SFRB1187]

You understand…thank you 👍

[@Davlavi]

Very good ideas.

[@MatthewNelson12]

Thanks for making these videos - especially focusing on functionality.

[@brekerr]

loop resistance bands, have been really useful for me. Few reps before breakfast, take them upstairs few reps getting dressed, then a few more after bedtime. Small easily movable around the house no set up time and takes very little space.

[@dylanredmore6769]

As a parent with day/ night shift work and living on the 4th floor, an adjustable pair of dumbbells and adjustable bench covers most boxes. In my opinion, they’re safer and more useful than kettlebells too.

[@70122riley]

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.

[@Kolton-Sanders]

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

[@mirzaalyessabeg9601]

Interesting video! I clicked on hoping for something for my now elderly parents but this was good too. Do you think you could do that next? Workout and health considerations for 50 or 60+ people?

[@Philo0525]

Skip to 4:15 time, to get to the point.

[@agilegs]

As a parent all these things are true. Working shift (4 on 4 off) I have had to look at all these exercises, only thing I have struggled with was consistence but have like the challah of finding alternative exercises for different things. The other benefits of this is as the kids grow up they can get involved may it be in a reduced capacity. Really good advice mate keep up the good quality videos 👍

[@RoidfreeSenior]

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

[@tomoehawk]

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.

[@sambarker404]

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!

[@BosunM8James]

push ups, pull ups, sit ups, body weight squats. At least the first three most people dread but incidentally they've proven to be the most effective for staying in shape and can be performed almost anywhere.

[@kathyzumwalt5954]

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.

[@alexboyd8197]

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.

[@holycameltoe124]

what kids need is regularity rest and hygene. I'm a father of two the oldest being 7 but they both go to bed between 7 and 7.30 pm we have a strict bedtime routine and they will want to go to bed around this time. (the oldest will read in her bed till she falls asleep and the youngest takes a toy with her but she sleeps within half an hour). tbf they don't go to daycare someone is always home for them though we both work. the youngest is 4 and she goes to school now. but my best training is to not have a car, so I go to the supermarket about a mile away, and I buy my groceries, the youngest wants to ride my neck and I either have two bags of groceries to carry or one bag and a case of beer. they both like to be carried so I either use them as a weight for squats or lift them like they are a dumbell. they will also happily sit on my back when I do pushups. I'm in the best shape of my life and its all because of kids

[@Noxtof]

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

[@zackhirst]

I’ve been a parent for 6 years and still trying to figure out an optimal workout plan. I usually lift twice a week (if lucky) after little man’s asleep at 8pm, sometimes later. If I don’t get chance to workout I just try not to stress about it and start fresh the next week. Planning on building a decent home gym which will be a lot more accessible around parent life.

[@tatimondragon]

You forgot the mention the Sonic messenger bag is a must for any workout. 6:50

[@gabrielstarlight9003]

Parenting workout tip: exercise when monitoring your kids. They might do it with you. They might play blocks instead. Either way everyone is safe, you get your workout and they get to see that aspect about you that they might otherwise not know or understand. Maybe it models a healthy lifestyle for their future selves.

[@ZenDragonYoutubeChannel]

One thing I like to implement as a parent, is I have my go to routines (pull ups one day, pushups the other and a third day where I work on shoulders, side rear sometimes front. Often I get in other stuff which doesn't tax the muscles while resting between sets, either stretching, shadowboxing, or cartwheels or something while I rest between sets)... then I have a third training where I work on something I rarely work on such as biceps (which get secondary work from the pull ups anyways), or situps, sometimes L Sit chin ups to hit both at once, but could also be lower back or something.... that one I only do once in a while so it requires less volume and can be done in 10-15 minutes, so whenever I'm extra tired or something I can go for that...as long as I havent the day before. :)

[@dlkira8340]

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

[@matthewsharpe9037]

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!

[@Americanheld]

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

[@Spandanandromeda]

Thank you for this video ❤❤❤❤

[@jeremeyunger6568]

I'm 46 with a full time job and a parent of 3 girls. I still find time to work out and stay fit (actually fit) for me, my wife and to set thr example for my kids.