Free Printable: 4-Week Dad Fitness Challenge

You don’t need a gym membership, a six-pack, or an accountability coach. You just need a plan you can stick on the fridge and follow for 20 minutes a day.

This 4-week challenge is built for real dads—ones who work, wrangle kids, and maybe haven’t done a pushup since 2016. It’s simple. Repeatable. And yes, it works.

🏁 Why This Challenge Works

• No equipment required (but you can add dumbbells if you’ve got them)

• 20 minutes or less per session

• 3 levels: Beginner, Intermediate, and “I used to lift before kids”

• Built-in flexibility—miss a day, just pick up where you left off

📌 You’re not trying to win a fitness contest. You’re just trying to move your body consistently and feel a little more like yourself again.

📅 How It’s Structured

Each week focuses on one goal:

WeekFocusWhat You’ll Do1Build the habit3 workouts + 1 walk2Boost enduranceFull-body circuits + breathing work3Add resistanceOptional dumbbells or slow negative reps4Lock it inStick to the rhythm, track how you feel

Workouts cycle through:

• Bodyweight strength

• Core + mobility

• Cardio bursts

• Rest and recovery days

🖨️ Download the [4-Week Dad Fitness Challenge] and pick your starting level.

🧠 Dad Hack: Track Progress Without the Scale

Here’s how to know it’s working:

• Your energy lasts past 3 p.m.

• You can carry both kids up the stairs without dying

• You stop groaning every time you get off the couch

• You actually want to do it again next week

Weight loss is fine—but strength, stamina, and mood are the real wins.

🖨️ Free Download: 4-Week Dad Fitness Challenge

What’s inside:

• Weekly workout grid

• Space to track how you feel

• Habit tracker built in

• Beginner, intermediate, and advanced versions

[Download the challenge →]

❓ FAQs

Can I start this if I haven’t worked out in years?
Yes. The beginner version is designed for total restarters.

What if I miss a day or week?
No shame. Just pick up where you left off. Progress isn’t linear—consistency compounds.

Do I need equipment?
Nope. Bodyweight is enough. But you can level up with dumbbells or bands if you’ve got them.

🧪 What to Try This Week

• Download the [Fitness Challenge] and choose your level

• Block out 3 days this week for 20-minute workouts

• Track how you feel—not how you look

This is about stacking small wins—not “getting jacked.”
You show up. You do your reps. You keep going. That’s the work.