A Workout Plan for Parents (And Anyone Who's Busy and Tired)
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- Опубликовано: 13 май 2023
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In this video, I discuss training for parents. Specifically: how parents can continue to train and be productive, even with all the challenges that new role presents.
Working out consistently is hard for parents seeing as we simply don't get any "downtime." Kids need looking after every minute they're awake. For those of us who go to work, that means it's our turn when we get home! And even once they're in bed, you'll find yourself preparing lunches, tidying up, washing clothes, and catching up on admin.
Weekends aren't much easier, as you'll be visiting friends, taking your kids to classes, and dealing with their various illnesses.
And this video didn't even touch on how simple activities - like getting into a car - can feel like a stress dream (if I ask my daughter to step back from the car doo, she will rotate six times then back into the road while still somehow being hit by the door...).
Nor did I mention the constant stress and worry you feel for your kids!
I should mention at this point that, in spite of all those challenges, having kids is still MORE than worth it. But yeah, it's a challenge if you want to stay in shape!
So, how do you keep making progress as a parent? Some tips I cover in this video include:
* Make your training as convenient, practical, and versatile as possible
* Learn to train from everywhere with different versions of your workout
* Invest in training equipment that makes home workouts easier
* Consider using full-body workouts
* Make your workouts modular
* Train functionally to prepare your body for being a parent 
Хобби
I'm not even a parent, and I love this video. Exercise should be inclusive to all ages. And it doesn't have to be intense every time. Just enjoy using the body we're given.
Me neither and I may try this program.
🤓
a weight vest, children's playground, children - set the timer and play tag. Let the kids chase you and you chase them over obstacles. one of the best workouts ever
Somewhat genius 😮
Please ensure that they are your own children, and not strangers.
Just a thought, but being able to still control yourself when fatigued or not get fatigued at all might be recommended to those who want to try that. Don't wanna accidentally trip and crush a child. Whether they be your own child or a stranger's child...
I love the hyperwear weight vest because it’s form fitting. I use it for walking, playing, burpees, and heavy bag training.
This topic means a huge amount to me and it’s not spoken about enough, with so much great training advice on RUclips being largely impossible to follow as a busy parent. So, thanks so much for this video. I've been training for 20 years and having a 4 year old and 2 year old blew my normal programme out of the water, and I'm still adapting. But it’s crucial to my mental health that I do so. I would really like to give top tips from my experience over the past 4 years -
1. Get a running stroller (Out 'n' About Nipper Sport) - this completely changed my relationship with my son (and now his younger brother) a few years ago. I can get in a good 7 mile run whilst he naps or just takes in his surroundings.
2. If you work a normal 9 to 5, get up early (5am for me) and get your training in before the house wakes up.
3. Learn some good calisthenics / gymnastics exercises, as its great fun practicing these at home/ the park with your child once they are old enough. TRX straps are also great to have in the house.
4. Get yourself a good bike and a child bike seat - I absolutely love taking my kids out for a ride and they love it too
5. If you get time in the evening with your partner once the kids are in bed, use it to stretch whilst you chat / watch TV
6. Take recovery really seriously - avoid training sick / injured as your priority now is to function as a parent, not as an athlete
7. Maybe consider avoiding exercises that are likely to cause injury, and focus on stuff that might actually help you as a parent, e.g., carrying things, being agile, etc.
8. If you work a normal 9 to 5, avoid training at the weekend (unless you’re using the running stroller/ bike). Leave the weekends for family time and recovery, and you won’t feel as guilty about taking out time to train during the week.
9. Prioritise your relationship with your partner (if you have one) above everything else. I am only able to take the time out to train because my partner looks after the kids when I do, and vice-versa. We support each other to achieve our personal goals and that’s so important.
10. Potentially re-prioritise your life. Before kids we can often give it our all at work whilst also training frequently and hard; once you have kids, something has to give. If training means that much to you, but you’re still expected to work as hard as you used to at work, maybe its time for a career / job change? I appreciate that might not work for the self-employed.
11. Get a good child carrier backpack - nothing like a long hike with your little one pulling on your ears giggling...You can also do lunges / squats with them on your back!
Most importantly - be easy on yourself. You will probably lose some gains/ not progress as much as you used to, and you will get A LOT wrong as a parent. But as long as you’re trying the best you can, and everyone is happy, its all good.
This was a great read. My daughter is 8months old and the struggle is real. There is some great advice here.
best comment, thanks
As a fellow parent of 2, these are excellent points. #9 is spot on. I’m fortunate enough to be able to train while I wfh while the kids are at school, but in the evenings I happily hang with the little ones while my wife does her evening workout.
This is amazing, thank you ❤
With 2 toddler boys and a third child on the way, I was freaking out a bit that I would NEVER get close to my pre-motherhood body (I miss being strong and energetic).
But this video and your comment gives me hope!
It all starts in the mind- I refuse to allow myself to lose hope again, I will adjust my expectations based on the reality of life these days, and I will employ these strategies.
Thanks so much!
I did great training until I had my third child. That was the day I started to drop all the balls and couldn't figure out how to do anything except work and parent. Eventually I figured out how to do mini workouts throughout the day and started seeing gains again. This was dropping for 10 intense Pushups or 25 rapid ones every hour or so, then a 5-10 minute routine if I ever found the time. Once I was rolling with the Pushups, I could find the time and get my head back in the game, setting these mini workouts as a priority and not giving in to the parental burnout. It was life changing. Good luck to everyone out there! The struggle is real.
Thanks Bioneer and here's a little additional for mums especially. 1) do not beat yourself if you cannot work at all in the first half an year. Breastfeeding means no sleep at night and no break from the baby. Priority should be rest and mental restoration. 2) if you can workout, then 100% focus on physio excercises. Hormones released during pregnancy have most likely messed your joints and tendons particularly in your knees and pelvis. Without good range of motion and join/tendon health in these key areas it will be impossible to do compound movements and most types cardio. 3) swimming and walking are your friends. Swimming is goos for the joins walking is gentle too and can be done with a baby. DO NOT TRY TO RUN IF YOUR KNEES FEEL DODGY. You might have to wait for your hormonal levela to drop or you risk some nasti injuries. 4) pilates is your friend - yoga might be too bendy for your joints atm, pilates is strengthening and can be done with a baby at home. 5) prioritise lifts that will aid your ability to lift the baby aka upper body push excetcises, squats and deadlifts. Olympic lifta + overhead press and bench press, sum squats - these are ideal, but few women will be able to do them. Be careful. I thought I am quite strong until pregnancy took all the gains away and it happened that my baby is an absolute unit! At 7 months I have tendinitis in my wrists, upper and lower back pain, neck pain and brutal muscle fatigue. I simply cannot carry him any more. 6) ALWYAS do MAXIMUM of 50% of the excercises you think you can. If you injure yourself like I did twice because I thought I can totally go back to lifting and boxing in few months, you will have to hire a childcare or partner needs to take a holiday. A simple wisted ankle can prevent you from being able to look after your baby for a week! Priorise SAFEST excercise option
7) if you had cesarean - no yoh cannot lift for 2 months, even 3. Don't try it, you will end up i hospital. Trust me.
8) I cannot stress enough on this one, this is the most important one - ASK FOR HELP! Many mums feel the pressure to endure more they can handle out of fear of shame. I felt I need to look aftee my little one day ans night and neglect my depression. It ended up bad. Thanks to a fast and responsive mental health team I am ok now, but don't do my mistake. Share a night feed with your parnet to get a extra sleep. Ask mother in law to take over for an afternoon. If you need to go swimming and leave dad and baby once or twice a week - just so it. He is not a child and can take after your baby alone for a bit. If your mental and physical health deteriorates...well..not good for the entire family, I'll tell you that. If you need a nap, gym, swimming on your own to stay healthy and sane - DO NOT BE ASHAMED TO ASK, IT IS AN ABSOLUTE PRIORITY FOR YOUR FAMILIES SAKE TO DO SO.
Last but not least - f**k the extra kilograms. No weight loss unless you are dangerously obesse, should bother you in the first year.
Summary: Prioritise rest, mental health, joint health, gentle cardio like swimming and lifts that will help you lift your kid.
Good luck to all mums and dads, lot's of love, be strong ❤
I love how rooted in real life your channel is. It's really difficult sometimes to watch bodybuilders and fitness influencers who seem to work out all day everyday. Makes you feel like you don't stand a chance to live a fit and healthy life because you have a desk job, a dog, a kid, a famliy to take care of. Thank you for your content. You keep me motivated.
Not a parent but 12 hours shifts and 45 min travel each way to work. Limited time and always tired. Thanks Bioneer for this one keep them coming
Same here brother. Working from 07.00 thill 19.00. 45Min to 1h drive each way to work, come home, play with kid, put him to sleep, help to cook for tomorow, put wife to sleep 😂😂 and when I finish everything I am very tired. Still manage to hit the gym 3x week, or do some 20min HIT at home. Anyway beeing good husband and good parent, provider, is not easy.
Exercise Snacks is another interesting idea, doing little mini workouts throughout the day has its perks, too
A great piece of equipment for a busy parent is a "Power Tower", which has a chin-up bar and dip bars. A power rack is great, too, if you have more space. Plus, the kids can use these when they're old enough!
Unrelated but major respect for wrestling a diaper/nappy on a kettlebell in public and walking around with it
Bioneer doing the most in the weirdest ways
😂😂 My work is certainly varied…
I applaud you for this video. I work 12 hours shifts with overtime because man power is short at my work at the moment and I look after my kids when I come off a night shift because my Mrs goes to work. I have a 9 month old and 4 year old daughters so time to train is work of art. I rollerblade a lot taking my 4 year old to school and 11 mile jolts on the rollerblades with my baby daughter in her buggy for cardio. Weights at the moment is using my baby daughter for lots of reps of an exercise and then going to failure using my 4 year old daughter. I get to work out a bit and spend time with my kids. It works at the moment but it's still difficult.
You get progressive overload also as your children grow up. Smart programming.
@@limo-swine6537 that's the hope 🤣
Lifting your kids for reps. Wow. 😂😅 I cannot wait to become a dad
@@_wetwillyinc despite the lack of sleep and stress at times it's the best thing ever.
The point where I could tell my daughter to "sit tight in daddy's neck while he does squats/pushups" is the point I could start double booking the time as "parenting" and also "training". I am also thinking up new ways to do training while also parenting. Good examples are: playing tag, spider tag, lizard tag (any animal basically that jumps or crawls), any kind of lifting (my daughter). My previous coach even did kettlebell turkish getups with his daughter, where the daughter balled up and she was the bell.
It's also good when neighbor kids are over, because you can vary the weight based on which kid you put in your neck. Added bonus is, that you can babysit them and their parents will offer in return to babysit yours, thus you get a free afternoon in the future all while parenting and working out 😊
I discovered 6 count burpees when I had my 2nd kid and gym time became a fantasy. That was the day that everything changed…
Them Burpees may be almost all one needs. Thank you Lee
If a 40 minute gym session is a single beer - then 5 minutes of these burpees are a double shot of sambuca
was it cause the fire nation attacked?
@@TheGeckoNinja no, I was infected by devils
I do 25 burpees with 1 push up, then 25 with 2 pushups then 25 with 3 pushups... then i add different excercises in place of the pushups.. its great cardio and you build muscle and tone it all at the same time lol.
Man this is the exact issue I’m in, medical schools been hitting me hard. Hitting the gym from 5 days a week to 2 days usually or 3 days on a good day the last couple months is still something I’m getting used to
I was the main carer of my kids when I was your age and now, in my 60's I'm doing nearly as much with my grandchildren. Never been able to have them asleep by 7, 8 o'clock.
Thanks for the great advice.
Watching this while doing the dishes after a morning workout, full day in work and finishing work to play with the baby haha. Thank you for being the realist person on RUclips gonna buy your book now
The video I’ve been searching for. We had our first one last December by month 5 I could hardly make it to the gym twice a week, not to mention it’s 20min away. By month 7 I gave up the gym to body weight training at home and never felt better and getting stronger. Looking at the comments reassured me I’m not alone in the struggle ha.
I am a parent to a 5 year old.. me and my wife both work in very intensive IT jobs. I have no history in fitness growing up, and 0 skill level in any kind of sport or exercise. Up until 5 years ago I had a bad lifestyle, boozing, smoking, not sleeping well, eating bad food, working 16 hours a day.
After I held my son in my arms, I found a new teacher and a new inspiration. I am doing much better now.. quit smoking and drinking and feel great not wasting time and energy on them. Fitness is still tough for me, If you have never been trained in sport/fitness until you’re deep into your 30’s, everything takes time. I see my friends pick up things lightening fast but it takes me months, sometimes years to train my brain to do stuff I want my body to do, after cycles of giving up etc. and not being consistent.
But here’s a recent simplistic plan that helped me overcome decision fatigue and mental fatigue that comes with trying to stay fit. The kind of automation of your daily goals that avoids getting overwhelmed and gives you the sweet dopamine release. I use Streaks to track a daily habit called “Micro workout” that I target to complete before 10am.
Day 1- head stand for 3 minutes
Day 2- L sit/ Wall L sit/ Down Dog for 3 minutes
Day 3 - wall walks for 5 minutes
Day 4 - Hang for 3 minutes
Rinse and repeat.
The advantages - Getting these completed every day gives me a sense of continuity. But 99% times I end up doing more because they require very tiny activation energy. If I am doing wall walks, I end up doing abs throughout the day. If I am doing dead hang, I end up doing pull ups. L sit nudges me to train my legs.
Three days a week I take my son to his soccer class/ tricking class. There I train hand stands/ monkey bars, jump rope skills and soccer ball juggling. My wife usually comes along and she is okay letting me have some me time.
I am the laziest guy in the world, but getting my shit together now, if I can.. anyone else can!
Human brain is flawed, it works on rewards and gamification.. hacking my brain has started giving me gains I never thought were possible!
Kids know how to naturally exercise, and it's them just playing. Playing with them, the way that they play can be a great way to stay active. Run, climb, jump around with them.
Exercise Bands. You can replicate pretty much everything from any angle, scale up resistance and because they are entirely concentric in their resistance- major pumps without the DOMS of eccentric heavy movements. Game-changer.
As a parent I've found that there's several pieces of the puzzle that i could put together for optimal fitness:
1. No alcohol. It hurts my sleep and makes me useless. The buzz isn't worth it even in moderation
2. Intermittent fasting saves time and boosts energy
3. Full body workouts make you feel less guilty if you had a busy day and need to skip a workout. Kettlebells are great for that
4. Antiglycolytic workouts have tremendous effectiveness but leave lots of energy in the tank to do parenting. These use the talk test.
The last two points make StrongFirst programs ideal for parents. A half hour clean+jerk a day, or their swing+getup programs have been magical for me.
When I had to watch kids and work shift-work ,sometimes pulling a double, I modified the "Grease The Groove" principle.I put a portable Pull Up bar in the bathroom. I also put some parallettes in the kitchen. Whenever I went into the bathroom, no matter what I went for, I had to do a set of Pull Ups. When I went to the kitchen I did Hindu Pushups and whenever I wanted to sit on the coach, I had to do 10 Bodyweight Squats for the price of admission. This takes no more than a minute and sometimes less to do, and it's amazing how much volume you can accumulate over the course of a day.
Interesting - did you get good results from this?
@@matthewsharpe9037 For me they were pretty good. I looked strong and healthy. You wouldn't mistake me for a bodybuilder or a powerlifter. I didn't carry a lot of mass but I was well-built, esp the shoulders, and I could move in any direction easily. I had no problem with flexibility and I felt strong.
If you wanted to be an athlete or look like some jacked Marvel Super Hero, this isn't for you. You need way more varied work than this but if you just want to be strong, quick, flexible and healthy with the ability to play in the park with the kids swinging from the monkey bars like you belong there, this might get you there.
3 Kids! I know what you mean. But I set my training in the early morning. Standing up at 6 o clock , doing a run 5 km or a calisthenics-Workout with Vest. Or both. Running to calipark vested and doing a 20min workout. Otherwise I do a 20-30 min Workout with Trx , pull-ups etc. at home…
There are always 20 min per day… no mercy. Cold shower and go on with your kids.
5-6 times per week. That’s my schedule. My kids are 9,7 and 1 1/2 years old btw…
Best cardio exercise: playing tag with your kids + neighbour kids. At first it was devastating for me to run that much and avoided it, but once the mindset clicked over, your inner child will really enjoy it 😊 and its a very good short sprint training.
Most necessary topic ... thank you
Thank you for the great content!
1:36 Aw, Kell got a bump on his head :(
Love your vids and as a Dad of 3 boys, I appreciate all your videos. They truly help us normal folks out immensely.
It's good to see your realising people don't have unlimited amount of time to do fitness activities.
That's at least the feeling I get from your channel.
I personally think everyone should just train with kettlebells.
As long as you invest a small fortune on at least 3 decent quality kettlebell weights, and just focus on the 6 fundamental kettlebell exercises, it will fulfil you fitness needs.... Unless you're into bodybuilding, but the majority of people just want to improve their fitness.
The great thing with kettlebells is, it will hit both your cardio and strength at the same time, while having a home gym.
I found having a home gym is a lot more convenient, and easier to keep up with the training.
I also train with clubbell too. Which is great for rotational training. My training program is basically kettlebells twice a week, Krav Maga twice a week, and Clubbells twice a week.
I also passed an RFT (role fitness test) for the army reserves last month, with just the above training 😊
So glad to be a grandparent now, can give the kids back after a couple days
Thanks so much 🙏 as a parent of three young kids under 5, home workouts and a pair of gym rings have been a life saver. Appreciate you making content targetted at us 😊
My heart bro being concerned and doing video from all perspective is a golden thing to watch ❤
You are the only fitness channel I'm subbed to. No dude bro bs, just reasonable clean advice. Keep it up! 👍
Bioneer! As a new parent who used to train every day and now can't find time every day, I thank you for making this video. I can relate and I feel less guilty about fitting in my training time. Respect and stay strong :)
Great points!
Thank you for this video ❤❤❤❤
Very good ideas.
You're the patron Saint of for parents. Great information, I will certainly use the concept of modular workouts. and glad you mentioned using a sandbag.
The description of being a parent is very accurate but one thing : even with that their is no routine possible. Every day is different. You have to embrass chaos
Great video! Parents gotta stick together! For me as a parent, I had a recent shift in training goals focusing more on health and longevity, which is very aligned with functional fitness, in my opinion. As a result, it’s been easier to focus on what’s really important and streamline workouts. It’s easy to fill time when not focusing on efficiency.
Works for grad students, too!
Phenomenal content and a long overdue focus for parents. Your summary at the beginning about how little time you have was spot on and should be heard by anyone about to have kids. In terms of aches and pains that come with having kids just carrying them in one arm for 10-15 mins can be tiring, basically like cradling an 8kg kettlebell for 15mins. Also my back is knackered from bending over the cot to pat the little one to sleep, but I have found it a great time to do some elephant walks and work on my hamstring flexisbility!
Love your video sir you are such a nice energetic and carsmatic guy 😁❤️
YESTERDAY:
- Sunday I spent the day at the Zoo, I walked about 14,000 steps.
- Roughly about 20 percent of these steps were either pushing around a 2 child buggy fully loaded with stuff and 1 baby. 70 percent was carrying a 3 year old around on my shoulder/hip because she was scared of the seagulls swooping down and stealing food or couldn't be bothered to walk - I lost count of the times I have to pick her up from the floor and hoist her onto my shoulder.
- I drive an hour home,
- Unload the car while Wife tends to baby,
- Bath both kids,
- Put the 3 year old to bed
- Unload bags
- Unload dishwasher, reload dishwasher.
Its now nearly 9pm - time for a workout b4 sitting down for an hour with the Wife b4 going to bed at 11 - hoping the 3 year old doesn't wake up in that time.
- Next day woken up at 6:45 am by 3 year old, get her ready for Nursery, walk her to Nursery - get home go work.
Can we understand why working out for a parent is hard yet?
Im 40 in good shape and work out regularly but holy hell having kids makes working out harder.
It takes a tremendous amount of willpower not to just crash on the sofa as soon as the kids are asleep.
Finally - does this mean don't have kids? absolutely not, it is a mindblowing fantastic experience being a parent and I wouldn't change it for anything.
push ups, pull ups, sit ups, body weight squats. At least the first three most people dread but incidentally they've proven to be the most effective for staying in shape and can be performed almost anywhere.
Other additional factors are: Lots of infections, the occasional visits at the ER and hormonal problems due to the accumulated lack of sleep. I personally have no problem with a bad night of sleep but 3 days of bad nights in a row are brutal.
1000% to the infections!! We barely go a few weeks without one of them bringing something exotic home…
@@TheBioneer we need to study the immune systems of parents and teachers who rarely get sick.
Get your immune system game on point. I have 7 year old twins who bring home a boatload of infections from school. I religiously take magnesium, Vitamin C & D and zinc. Also eat a boatload of leafy green vegetables everyday. This has helped me a bunch and really cut back on my sick time
This was an awesome follow up! I really appreciate the explanation of why parenting is exhausting and strategies for how to squeeze workouts in and how to plan workouts around parenting.
These videos seen geared towards parents of young children that need more care and require more physical activity to care for. Once kids are able to care more for themselves and have more of a schedule with school and extracurricular activities are just people to entertain themselves, I imagine planning workouts around parenting isn't quite so tough. That principle of wanting to have energy to be present with your kids is omnipresent though. I imagine parents still want to be able to fully engage with their kids when they get home since that's their quality time with them.
Yeah very true! Mine is kettlebell & pushups are my go to physical activity. 20 reps of 5 sets depending on your time & energy to do it. More power to this channel for giving great insights & valuable information
Great insight in to making your workout’s benefit your day to day life. Good struggled to exercise regularly when my children came along.
Thank you! This is the video I needed😅
Busy father of 3 and busy full-time physician. Life couldn't be more hectic. Gotta get it in when you can. Appreciate this video, mate!
This video is spot on. When the kids were born I had to figure out other fitness options and methods. When at the play ground I ran the jungle gym and down the slide with them like an obstacle course. If they had a team sports game in the park I would walk or do pull-ups at the playground. The kids are older now but I have a long commute so I fit in several 10 minute micro workouts during the day. Mainly focus on working on full body workouts. Mix use of dumbbells, resistance bands, and body weight movements. Also make time for stretching, yoga, and yard work on the weekends. I count that. Limited time and the desire to get exercise can bring about creative ways to achieve fitness goals. There’s always a way. Thank you Bioneer👍
As a parent. You properly explained it. And for that sir you got a sub
Very insightful
As a parent I can honestly say I follow most of these tips, they are all extremely helpful. Getting workout gear for at home workouts is a game changer for sure.
Great clip and great idea :) I used to pick a 'move' per year and aim for it, in all the time I would spend at playgrounds. Superman push-up, single-leg squat etc. Haven't managed all my aims but it's fun trying and doing everything in between. When the boys were little they would often lie on me or be glad to be moved around. Now they (sometimes) train with me! The main thing I want to be is resilient. Thanks for all your great content.
Love your video sir you are such a nice energetic and carsmatic guy ️
Man this is the realest shit ever. All these “what I do in a day” or “my morning routine”. 🙄 😂😂
Bless you for this. I've been beating myself up for not exercising like I used to, but we have our 5th baby on the way and it just can't happen. I've really enjoyed using my kids as weights, doing games that involve squats and pushups with the kids, racing with them, etc. It makes a big difference in my energy levels and they love it too.
5th! Congratulations!! 🥳 But yeah, absolutely don’t beat yourself up! If you are training at all that is some next level stuff!
i think its amazing you spend quality time with your kids if anything else
I have a membership at a 24 hour gym. On all my days off, when I dont work the next day, Ill spend time with my kids and do family things, in the evening Ill spend time with my wife, then later once everyone is asleep, Ill sneak out and hit the gym at like midnight or 1am. Not only do I get my "me time", but also the gym is usually empty at the time. I havent had to wait for someone to finish a set on a machine in months.
Thank you so much for this. This is hard; I had a routine, uninterrupted, for 2 years with a kid. Then one bad upper respiratory illness, and I'm looking at a calendar: it's been a month since I've trained. My longest layoff in 2 years. Now I have to rebuild; build my V02 Max, my oxygen levels, my work capacity. It feels like starting over. I'm almost glad; I remember the pain and suffering that preceded real transformation when I began this journey back in 2012. I get to relive that difficulty in game+ mode. I can't wait, yet its already begun
Thanks for providing this extremely helpful and encouraging material.
I've been doing a step aerobics routine while rocking the baby to sleep or while rocking for comfort. It started by accident, just did it randomly one day and it worked, and can be done daily. Legs and ankles feel way more agile. Easing in at first is key to preventing injury. If/when the baby can be put to bed, I'll do some stretching/mobilising now I'm warmed up.
Love this video. Today I was absolutely exhausted from work, my commute, and personal obligations. I went to the gym hit my main movement with less volume and finished with high rep body weight for a pump. Just happy i actually did something!
Man!!! Thank you for this video! I'm a husband and a dad, and it's hard to schedule a workout, while taking care of the house, working a job, spending time with my family.
By far one of the most useful video's on YT regarding working out.!! Thx a million. This is so handy for a lot of people: parents, busy work schedules, sick partners, having to take care of elderly parents... In my case it's the last two combined. I still manage to do my workouts, but their length and timing shifts around all the time. Even a short workout may have an effect, even it's its just mentally. For me working out also helps getting my stress levels back to normal. My goal when I started training was to have a better and healthier life and being able to help my parents, in-laws, gf, when they would get sick or old. Now I reap the benefits of it. I also see a lot of useful tips from others regarding original workouts in short amounts of time. Great to see that people are committed to their health and fitness, even when times are against them.
Thank you! Sounds like a lot on your plate there, kudos for fitting in the training! For me, the mental health thing is huge. Mood, energy, and anxiety all significantly better when training regularly :-)
Some alternatives I want to offer for people --- instead of jumping rope, just do jumping jacks.
Similar to his advice with the gym, and just choosing the easiest, closest thing to you... just start doing jumping jacks. You can do them fast or slow, and you can do them with the same "springiness" that you would with jumprope to get similar results.
Try it. Just take 5 minutes of you time, and do jumping jacks
Just get started. Don't worry about optimization.
Come home, do jumping jacks, do one set of pushups to failure, do one set of squats to failure, and you will see results.
Can't do it all at once? You don't need to! Do one movement whenever you can throughout the day.
It's stupid simple, you can be consistent, and you can build from there.
Thanks for making these videos - especially focusing on functionality.
thanks for that video
Awesome! I am a parent, and this video has a lot of useful ideas in it! I also transitioned to training "wherever" and "Whenever" I can. Sometimes on 2 square meters, sometimes outside, inside, early mornings, at noon when the kid is napping.
Most important exercise is: everything for my back! The first thing I always include are stretching, strengthening and mobility for my back. Rest is optional .
That would be my number one extra tip.
Bro, i fucking love this channel and i swear, I was looking for this for a long time and you posted it. Thanks so much
Thank you for placing a spotlight on this!
Much needed in the fitness world I think.
Once the kids are in bed and any chores are done that’s it. Forget doing any exercise! It’s quality time for probably an hour to an hour and a half then bed! 😂
Your adopted child is adorable. Also the kid seems well built. Solid like metal.
I can't believe I'm 2 months behind on this. With a 7 month old this is just completely spot on. Thank you for this video for real.
Yes! Yes! Yes! This is key!
Hello Adam. I want you to do a video on: How to not live in your head, and live reality. Thank you in advance😊
🙏Bless you for this , father of 3 here with two under 3 years old, it almost broke me and caused me to throw in the towel on training
Soon to be parent (again 😄) 🙋🏽♂
Congrats!!
@@TheBioneer thanks man! And thanks for the awesome content also 🙏🏽
Thank you!
This is such a great video, thank you❤ I'm pregnant with our third in four years, which has been a big blessing, but we're both struggling with fitness and are currently trying to get back into it, so these are really helpful tips. The kettlebell baby is adorbs 😂
You're fantastic man. Always simple, authoritative and practical. I think useful if you train when you're young, so you have a few great exercises that can be done quickly everywhere. I tell people you only need 5 minutes a day to keep fit. Get up, short warm up, 25 pressups with claps, warm down briefly, shower. Next day? Handstands against wall (some kids will do this with you). Next day? Pullups. Intensity more important than duration, so the trick is to be able to do they shortest warmup/warmdown you can without risking injury. Walk, run and cycle when you can rather than drive.
Excellent advice about using workouts throughout the day, as well as doing it even when you are tired (5 minues better than 0 minutes). Alot of it is just state of mind.
To be honest, Capoeira is great for families because men, women and kids can all train together.
Yo. I'm expecting a kid in 4 months. Perfect timing, thank you so much. I'm trying to dial in my fitness right now but I go to the gym for 2-3 hours 5 times a week. I imagine I'll either be too tired or too busy to even attempt that. But thanks so much for this 🥳
🙏 thanks bioneer
As a parent myself what I've done is condensed my workout to a quick bodyweight circuit (pull up, sit up, pushup) and then one barbell lift a day for 3 sets of 5.
Front Squad
Power Clean
Push Press
Deadlift
Inverted Row
Dips
You understand…thank you 👍
One of the biggest things to help me was trying to capitalize on down time during tasks and seeing the other opportunities for movement when they're present.
Need to let the dogs out in the yard and you only have 5 minutes?
--Bring the kettlebell/other weight and carry it with you or do a few swings/presses/etc.
Baby is down for a nap and you have an hour or two?
--Do a full workout if desired.
Doing chores around the house?
--Hang a pullup bar in a doorway and hang for 10 seconds or do a pull up everytime you go under
Also, just really engaging with the kids playing can be a workout. The crawling is great, do a deep squat to get down to the floor to play, etc.
Great video! You missed a gem, for workout locale though-the playground! While the kids are occupied with friends or whatever you can get some body weight rows, dips, different kinds of pull-ups, do the monkey bars, etc. It’s a treasure trove! Also, I used to have a pull-up bar in the doorway to the laundry room and I’d just do a couple (which is all I could do!) pull-ups every time I walked in that room.
“Jefferson curling out of the crib…” hahaha I can relate 😃
As a parent, I appriciate it! thanks.
This is the best explanation on why parenting it tiring. Both physically, mentally, and emotionally. Spot on.
loop resistance bands, have been really useful for me. Few reps before breakfast, take them upstairs few reps getting dressed, then a few more after bedtime. Small easily movable around the house no set up time and takes very little space.
Man the title alone got me to click in a 0.1 seconds. As a father i struggle with timing for everything, work, eating schedule and everything else
Newer parent here! Kiddo just turned 1 last week.
For me, full body bodyweight circuit training is my best bet. That 10-20min session hitting all my favorite essential exercises makes a huge difference. Efficiency with time is everything
My biggest tip is to constantly watch The Bioneer. 💪
Bioneer's grown up! A video that will benefit the majority of people out there, parents or not. No need for the weird, risky and esoteric stuff unless it truly helps with you're chosen sport or pass time - if that's how you make your living or it's really important to you (think risk/reward). Be careful about the rotational kettlebell swings though, really think twice about those, you don't really need those. Some people can get away with loaded spinal rotation for a while, but if you're not one of them then you'll wreck your back like never before and curse the day you thought you couldn't live without them in your routine. There's way safer ways to work the obliques. Also, the Bioneer is looking much better on his new regimen. Congrats on becoming a parent. Wishing you and the family a healthy life and prosperity.
I’m up at 4, working out by 5, at work by 6:30. Best habit for me. Have a cup of coffee & then go to the basement to do a set. Love it because of the kettlebells & dip station down there. Now I’ve got no excuse to not workout. Super easy & stil have time for family during the day.
Great advice. Having a pull-up bar, kettlebell, and jump rope at home saved my fitness when the newborn arrived!
I've got 3 little ones at home now (4 yo, 2.5 yo, and a 6 mo) that have effectively made it impossible to do the routine I had been doing for the past 4-5 years. I even have a rack at home with a good barbell and weights that I just don't have the time for anymore. The biggest shift for me that has helped me just this week is letting go of the idea of an hour long fun session in the garage with my music and accepting doing 20-30 minutes at a time.
I got two sets of kettle bells over the Christmas sales and a good jump rope. Doing kettle bell exercises and sometimes substituting a child for a kettle bell has made it so much easier to spend time with them and still get my workout in. My 4 yo is a giant little dude, so doing overhead presses or squats with him on my shoulders is killer. 😅 It's made a huge difference in my patience and mental view.
Thanks!
Thank you 👍
Thank you
Man i needed this... Busy self employed gardener and dad of three, 4yr old and two 10 month old twins.. it's pretty relentless to say the least!
i wish my 23 kilo boy would have such a nice handle 😅
jokes aside, i started trainig with your videos a year ago, especialy the training throughout the day helped me get going. Now i have a little gym in my office where i train 3 days a week before going home. that way i dont lose much time. I have a 4 year old and a 10 month baby so i dont have any spare time.
At home i have a little outside gym where i train with my older boy. so i can fulfil my parent dutys and train. of course only until he loses all interest and runs of
your training philosophy videos helped me get and stay interested in fitness. i kind of brain washed myself with youtube. i had zero interest before.
since half a year i try to use the superfuncional training 2.0 but im not cappable to use the hole programm. i still learn what i can incorporate in the time i have.
but i see pretty clear results.
when my son aproched 20 kilo`s i already had difficultys lifting him and playing with him, he likes to jump on my back when im not paying attention.
now he is a year heavier and i dont have any problems. i can lift him, throw him on the couch or lift him over my head to carry him on the shoulders or endure his backjumping. without any pain in my back.
so thank you Bioneer