Since having my two beautiful daughters I have been hit by the train of real life.

It’s not anything I didn’t already know ahead of time; but holy shit is it different to really experience it.

I have a fraction of the free time that I used to. I have a fraction of the motivation that I used to. I have a fraction of the energy that I used to.

I have to be much better with time management. I have to be much better with prioritizing things. I have to be much better with setting myself up for physical success down the line.

These are realities that I am sure every parent has had.

Again, I knew all of these ahead of time… but sometimes it doesn’t really hit home until you experience it first hand.

So how can you still be successful in training to be healthier and stronger with such limited time/energy?

I am going to lay out a path that could work wonders for you.

First off we need to dismiss the pipe-dreams right up front.

Our workouts cannot last longer than 30 minutes.

Our workouts cannot leave us overly sore.

Our workouts need to be fairly easy to ‘get in’ and ‘get out’.

Our workouts need to actually be worth doing.

So now I want you to work with me for a second here.

Read all of those things I listed above and now instead of reading it in a negative way let’s read it in a positive way that shapes our training philosophy.

Our workouts will be quick and simple.

Our workouts will add energy to my days instead of tiring me out.

Our workouts will take up a fraction of the time as most workouts while giving us twice the results.

NOW THAT IS SOMETHING TO BE EXCITED ABOUT.

Ok… we are ready to really put pen to paper now… let’s get to work.

Since our workouts are so short it means we can do them everyday. Now right away I will tell you that it is completely okay if/when you miss a day. Let’s just shoot for a consistent 4-5 days per week.

These quick workouts need to be worth it which means we aren’t going to be bogged down by a bunch of fluff. We are doing the high return exercises. For this example we will look at weeks like this.

Monday - Squat
Wednesday - Bench Press
Friday - Deadlift
Saturday - Pushups
Sunday - Pullups

That’s it. 5 exercises that can make any person crazy strong. We are going to only focus on doing our best possible work with one exercise on each of these days.

No need to ramble on… let’s flesh out each day.

Squat day consists of 4 sets of 5 reps
Bench Press day consists of 4 sets of 5 reps
Deadlift day consists of 4 sets of 5 reps
Pushup day consists of 4 sets of 10 reps
Pullup day consists of 4 sets of 10 reps

Warm up is not even a priority right now… when you show me you can follow this routine for a month then we can add details… don’t get bogged down by the minutia just focus on the big ticket items.

A lot of people are going to read this and think that what I showed is not enough to get results.

That’s okay that they think that.

It’s okay they think that because I KNOW that it is enough to get results for quite a bit of time.

This is especially true for the people who need this type of program the most.

As we have already discussed the person who needs this is already limited on energy. They are stressed out. They need some type of exercise consistency because it is so sporadic at the moment.

Life tip: don’t give a shit what others think… just focus on what WORKS

You can add weight or reps on a weekly basis.

There will be a point that you start to slow down in your progress and at this point my advice would be to decide which exercises you want to see progress on the most. Then eliminate one or two exercises that you aren’t prioritizing at the moment and increase frequency on the more desired exercises.

This will be you another few months of progress.

The whole point is simplicity and efficiency.

That being the case… let’s end our talk here!

Thanks for stopping in 😊.