Workout 1:

10x40 yd hill sprints

Workout 2:

10 Rounds for Time:

10 Split Jumps

10 Burpees

Workout 3:

Cindy

20 min AMRAP:

5 pull-ups/ 10 pish-ups/15 air squats

Workout 4:

Barbara

5 Rounds for Time:

20 pull-ups/ 30 push-ups/ 40 sit-ups/ 50 squats

*3 minute rest after each round

Workout 5:

Bradley

10 Rounds for Time:

100m sprint/ 10 pull-ups/ 100m sprints/ 10 burpees

*30 sec rest after each round

Workout 6:

Prison Triceps

3 Rounds:

20 Dips/ 20 Diamond Push-Ups/ 20 Overhead Tri Ext

*push final round for extra reps

Workout 7:

10 minute AMRAP:

10 pike push-ups/ 15 v-ups/ 20 walking lunges

Alpha Dad Nation, it’s time to tackle the holidays without losing progress! In this episode of the Ben Barker Fitness Podcast, I’m sharing 7 practical tips to crush your fitness and nutrition goals through the busy holiday season. From staying consistent with workouts to prioritizing protein, embracing family fitness, and traveling smart, you’ll learn how to enjoy the festivities while staying on track. Let’s head into 2025 stronger than ever. Subscribe, leave a 5-star review, and share this episode with a fellow dad who could use a boost!

To see results in the gym, you must use progressive overload. However, if you plan to train for life, there is a time and place to add variety and novelty just to enjoy training.

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