Free Printable: 4-Week Dad Fitness Challenge
You want to feel stronger. Fitter. More like yourself again.
But you’re not looking to join a gym, train for a marathon, or overhaul your life.
What you want is a starting point. A little structure. A doable routine that works with your parenting life—not against it.
This 4-week challenge is for you.
📋 What’s Included:
3 short workouts per week
No gear required
15–25 minutes each
Designed for garage floors, living rooms, or nap windows
No apps. No confusion. Just print and start.
💪 How It Works:
Each week includes:
One strength workout
One endurance circuit
One flexibility/recovery session
Everything scales. Everything’s been dad-tested.
You’ll get:
Progress tracker
Weekly habit reminders
Space to note energy, mood, and wins
🖨️ Free Download: 4-Week Dad Fitness Challenge
Includes:
Weekly workouts
Printable tracker
Bonus: how to adapt each workout if your kid joins in
[Download the challenge →]
🧠 Dad Hack: Make It Visible
Tape it to the fridge. Put it in your gym bag. Leave it near your toothbrush.
Visual cues = follow through.
❓ FAQs
What if I miss a day?
Pick up where you left off. This isn’t about streaks—it’s about building the habit.
What if I have no energy?
Do the first five minutes. That’s it. Most days, you’ll keep going.
What if I finish it?
Repeat it. Or double the rounds. Or move on to your next goal with a little more strength.
🧪 What to Try This Week
Download the [Fitness Challenge]
Schedule your 3 workouts on a shared calendar
Invite your kid to do one exercise with you this week
This isn’t about getting ripped.
It’s about getting stronger where it counts—inside and out. One week at a time.
