Free Dadfit starter guide

DADFIT PROGRAM

Struggling to get back into training as a busy dad?

This free DadFit Starter Guide is a 2‑week, done‑for‑you plan to restart training at home – without the gym, without long sessions, and without overthinking.

You’ll train 5–6 days per week with short, focused sessions you can do in your living room

What you get inside

2‑week home workout plan you can repeat and progress

Strength days

• Squats, push‑ups, glute bridges, backpack rows, deadlifts
• Simple circuits with work/rest times and clear round targets

Conditioning days

• Jumping jacks, air squats, high knees, in‑and‑out squats
• “Savage” circuits that get your heart rate up in minutes

Core & stability work

• Planks, side planks, dead bugs to build a stronger mid‑section

Mobility & recovery days

• Forward fold, deep squat holds, hip flexor stretches, Cat‑Cow
• Guided box‑breathing (4‑4‑4‑4) to lower stress and reset your head

Cardio targets that fit dad‑life

• Light walking goals (6,000–10,000 steps) you can hit around work and family

Week 2 progression instructions

When you repeat Week 2, you’ll know exactly how to progress:

• Add 5 seconds to time‑based exercises
• Add 2–4 reps to rep‑based exercise

Who this is for

• Dads 28–55 who feel out of shape and low on energy
• Men who want to train at home with minimal or no equipment
• Anyone who needs a realistic, structured plan that fits work, kids, and real life

How it works

1. Download the guide.
2. Follow the daily plan (each day is clearly laid out).
3. Repeat Week 2 with the progression tips to keep improving.

You don’t need a gym or perfect motivation – just 20–30 minutes, most days, and a decision to start.

Download the DadFit Starter Guide and take the first step on your “dad savage” path today.

Train brutal. Like a dad savage.

By Schutzfit (@schutzfit)

More programs: https://payhip.com/Schutzfit