Welcome to The Daily Fit Dad!

Daily workouts will be posted to this page by 11 a.m. Mountain Time.

Workouts will be displayed for two weeks before they are removed.

The current workouts focus on total-body performance training, featuring movements designed for athletic performance in multiple planes of motion, using multiple tempos and pauses, with lots of explosive movement. Combined with a caloric deficit nutritionally, it’s a great way to get in summer shape.

If you have any questions, please email me at michael@fitdadfitness.com or Contact Me.

Check out the Recipe of the Week, exclusive for The Daily Fit Dad members!

Week of May 19 - May 25

Wednesday, May 22 - Performance-Strength Day


Tuesday, May 21 - Performance-HIIT Day

Today’s HIIT workout is to be performed as a circuit (one move right after the other with no rest in between), with each move performed for as many reps as possible until form begins to break down. There is no target rep range or time frame to complete each exercise. Instead, rely on what is known as your Rate of Perceived Exertion (i.e. At what point are you exhausting your body’s ability to perform the move properly?). Rest 2-3 minutes in between rounds.

  • HIIT CIRCUIT PERFORMED 3 TIMES THROUGH USING ONLY A 45-POUND BARBELL (NO WEIGHT ADDED):

  • Pushups (As Many Reps As Possible)

  • Barbell Row (As Many Reps As Possible)

  • Barbell Overhead Press (As Many Reps As Possible)

  • Barbell Squat (As Many Reps As Possible)

  • Barbell Curl (As Many Reps As Possible)

  • Diamond Pushups (As Many Reps As Possible)

  • MOBILITY WORK:

  • Floor Pigeon Stretch (1x30 seconds each side)

  • 90/90 Stretch (1x10 each direction)

  • Lunge to Internal/External Rotation Stretch (1x10 each side)

  • Thread the Needle (1x10 each direction; hold for 3 seconds)


Monday, May 20 - Performance-Multiplanal Strength Day


Week of May 12 - May 18

Saturday, May 18 - Mobility and Flow Day


Friday, May 17 - Performance-Strength Day

  • Barbell Front Squats (4x6)

  • Barbell Reverse Lunges with Front Foot Elevated (1x12 each leg)

  • Barbell Incline Bench Press (4x6)

  • Dumbbell Pullover (1x12)

  • Single-Arm Cable Explosive Row (3x12 each arm)

  • Cable Rear Delt Fly (2x12)

  • Resistance Band External Rotations (2x12)
    superset with Kettlebell Suitcase Carry (2x30 seconds each direction)

  • Cable Crunch (3x12)
    superset with Seated Calf Raises (3x12; 2-second lower, explode up)


Thursday, May 16 - Mobility and flow day


Wednesday, May 15 - Performance-Strength Day

  • Banded Barbell Deadlift (5x6)

  • Barbell Reverse Lunge (1x12 each leg)

  • Weighted Dips (4x6; Lower for 2 seconds, explode up)

  • Dumbbell Single-Arm Bench Press (2x8 each side)

  • Kettlebell Single-Arm Row with External Rotation (3x6)

  • One-Arm Kettlebell Overhead Press (3x6 each arm)

  • High-to-Low Cable Chop (3x15 each side)


Tuesday, May 14 - Mobility and Flow Day


Monday, May 13 - Performance-Strength Day

  • Barbell Squat with Pause (5x8; Pause 3 seconds at the bottom; explode up)

  • Single-Leg Kettlebell Deadlift (2x10)

  • Barbell Bench Press with Pause (5x8; Pause 3 seconds at the bottom; explode up)

  • Diamond Pushup (2x12)

  • Barbell High Pull (3x6)

  • Wide-Grip Weighted Pullup (3x6; Full extension at the bottom)

  • Overhead Barbell Push Press (2x6)

  • Cable Straight-Arm Rotation (3x10 each side)


Week of May 5 - May 11

Saturday, May 11 - Mobility and Flow Day


Friday, May 10 - Performance-Strength Day

  • Barbell Front Squats (4x6)

  • Single-Leg Hip Thrusts (2x10 each leg)

  • Dumbbell Incline Bench Press (4x6)

  • Dumbbell Incline Fly (2x10)

  • Lat Pulldown (3x8; Explosive pull; Lower weight for 3 seconds)

  • Cable Rear Delt Fly (3x10)

  • Resistance Band External Rotations (2x12)
    superset with Kettlebell Suitcase Carry (2x30 seconds each direction)

  • Cable Crunch (3x12)
    superset with Standing Calf Raises (3x12; 2-second lower, explode up)


Thursday, May 9 - Mobility and flow day

If you have any questions, please email me at michael@fitdadfitness.com or Contact Me.