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Story About A Busy Dad…and a 10-minute workout

I have a sweet 10-minute workout program you can do from home for you today, but before we get10 minute workout from home to that I want to share a quick story with you.

A couple weeks ago I did a ‘phone consultation’ with a potential client and we were at an impasse.

He wanted to train with me, but between our crazy schedules, it wasn’t going to work out.

He was a busy fella.  He wasn’t totally self-employed, but his boss let him do as he pleased because he was a workaholic…which also meant he was stressed to the bone, had a lot of jiggly fat around his stomach and manboobs.

He drank too much, supplemented his stress with too many carbs and didn’t sleep well.

Good times, right?

The great thing was that he was finally ready to make changes.  He knew he was living horribly and was finally ready to lose stomach fat and get control of his life.

What changed his mind after all these years?

Simple.  His kids.

He couldn’t play with his kids.  He took the afternoon off one beautiful fall day to take his 2 kids to the park and he couldn’t keep up with them and he was embarrassed.  He saw other moms playing with their kids, and he was the only dad there, and he flat out couldn’t do it and it not only hurt his ego, but he felt bad for his kids and was pissed at himself.

That became his ‘reason why.’

After some schedule wrangling, what we came up with was a plan of working with me once a week, then me giving him workouts to do from home 3-4 days the rest of the week.

The workouts would be chunked into 10-minute workouts so he could expand them if he had the time, but if he could only muster up 10-15 minutes he could still lose weight and get a great workout in.

Here’s a sample of one of the workouts in his program…

Quick and Simple 10-Minute Workout

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In case you didn’t get a chance to write that workout down, here’s the rundown:

10 Minute Workout From Home:

1A) Alternating Bent Over Row – 8/arm

1B) DB or KB Swing – 20 reps

1C) Push-up w/Jack Knife – 8 reps

Do that circuit as many times possible in 8 minutes, then move on to…

1D) Burpees – 20 seconds on/10 seconds off (Tabata style) for 2 minutes

Beyond that 10-minute workout base, we also came up with a few add-on workouts that would help carve some stomach fat off and give him better looking arms.

He’s a guy after all and we all want better looking arms!

Here’s a sample of the Abs Workout that he did AFTER the 10 minute workout listed above.

Quick Abs Workout

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Here’s the rundown for that home abs workout:

2A) Reverse Crunch – 20 seconds on, 10 seconds rest, and then…

2B) Mountain Climber – 20 seconds on, 10 seconds off, and then…

2C) Swing – 20 seconds on, 10 seconds off, and then…

2D) Plank Extension – 20 seconds on, 10 seconds off, and then back to 2A

That little add-on Abs Workout was designed in “Tabata-style” where you do each movement for 20 seconds, followed by a 10 second rest.  Move through that workout as a circuit, continuing for 4-minutes (2 rounds).

And here’s a sample arms workout to help give him bigger, stronger and more defined arms…

Arms Workout To Get Stronger and More Defined Arms 

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3A) 1 ½ Push-up – 6 reps

3B) 1 ½ Bicep Curl – 8 reps

3C) 1 ½ Shoulder Press – 8 reps

Go through that circuit twice.  If you do it correctly – push-ups in proper tempo, use enough resistance for the curls and presses – you shouldn’t want to, or need to do it anymore than twice.

But remember, he didn’t do those extra 2 workouts if he didn’t have the time or energy.  Sometimes busy parents like you and me just can’t squeak out any more than 10 or 15 minutes to devote to a workout and that’s totally fine.

However, there are times when you do have more time, and have the energy, and those add-on workouts are for those times. Ideally you’d do those add-ons a couple times per week.

So what’s the end of my client’s story?

Well, it wasn’t always easy.  Sometimes he skipped workouts, sometimes he missed our training sessions and sometimes he was flat out pissed at his lack of results, but…

…He kept moving forward and kept progressing.

He knew what he wanted.  He kept a firm hold on that ‘Reason Why’ and remembered why he was doing what he was doing.

Sometimes he only did those 10-minute workouts and other times he did more.

The best part was that he learned to listen to his body and understand when it was telling him to stop working and relax, other times he listened when it told him to relax on the workouts and work and just play.

It’s awesome what can happen when you sit back, give your body what it wants and watch what happens.

After a couple months he had lost about 15 pounds, but the cool part was that he lost a few inches off his stomach and his shoulders started to broaden.

Not only that, but he looked and felt better. His wife could tell that he was feeling better and he could play with his kids.

He’s well on his way of achieving his initial goals and more – all because he started with 10-minute workouts and busted his butt.

He worked hard in those 10-minutes and expanded when he could.

He was consistent in his efforts and kept moving forward.

Do you think you can do the same?

Of course you can!

Now get up, take those workouts that I just gave you and start using them!

Talk to you later,


P.S. – If you’re ready to be like my awesome client and finally get your body and life under control, then you really need to check out my Fat Loss To Go program.  It’s a 10-minute workout and nutrition system designed specifically for busy moms and dads.   The nutrition system is simple and easy to follow…and is NOT a diet and the 10 minute workout program is killer (in a good way).  Click below to discover more…

10 minute workout from home

About The Author

Ed Scow, also known as "The Fit Dad", likes long walks on the beach, snuggling, hand stand push-ups and pretending to work. He's also a fitness & nutrition expert, proud papa and husband to a smokin' hot wifey.

Number of Entries : 169

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