Kickstart your health with a no-nonsense, results-driven routine designed to optimize movement, sleep, and diet—perfect for busy dads.
Movement—1,000s a Day
The foundation of your fitness starts here. Aim for 1,000 seconds of intentional movements daily with these simple activities. You may not have all of the equipment, so smoke em if you got em.
Movement Options using the 1000 Second Method
- Run: Pretty self expanatory, get off your ass and go for a run.
- Basic: 1 Mile in 1000 seconds at a minimum
- Advanced: 2 Miles in 1000 seconds is my benchmark for if "I've still got it"
- Pro: 2+ Miles in 1000 seconds, and you're a beast
- Ruck: Strap on a weighted backpack for a functional cardio boost.
- Basic: Don't take it off for 1000 seconds
- Advanced: 1.5 Miles in 1000 seconds
- Pro: 1.5+ Miles in 1000 seconds
- Kettlebells (KB):
- Farmers Carry: Walk 200 yards with heavy KBs.
- Heavy Swing: 10 reps for explosive power.
- Windmill: 5 per side for mobility.
- Ladders (Swing + Pistol + Clean + Snatch): 5 reps per side for functional strength. This shit will gas you, don't sleep on the ladder.
- Bodyweight/TRX:
- Push-ups (body weight or weight vest)
- Squats (body weight or weight vest)
- TRX training (body weight or weight vest)
- Pull-ups (band assisted, no assistance, or weight vest)
- Dips (body weight or weight vest)
Movement begets movement. When I knock out my first 1000s, I usually get another in. But remember, the goal is 1000s EVERY DAY. Grease the groove, don't kill yourself.
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This is Part 1 of the 3 part series that I'll be releasing before the new year!
- Part 1: Movement
- Part 2: Nutrition
- Part 3: Recovery
If you're interested in joining the course, drop a comment below! The first 3 comments will get free access to the course ($97 value).
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