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The Fit Dad’s Winter Workout Program

Let’s talk workouts today!

the fit dad's workout program

Specifically, we’re going to talk about what my current workout program looks like.

Over the past several months I’ve been bouncing between a program I made in the Fall (which you can see here…totally free, it’s on this bog), and doing the workouts from the 28-Day Extreme Weight Loss Challenge program I created and am still tweaking, and just filming workouts.

I decided I wanted to do something different and get back to lifting heavy things, grunting and having my muscles shake.  Why?  Because it’s fun!

It’s a 4-day a week outline, where you do 2 days on, 1 day off, 2 days on and then 2 more days off.  I typically start on Monday, but you don’t have to if you’re going to try this program.  Whatever works with your schedule is cool.

There’s a basic, core group of circuits that make up the program, with some “Add-Ons” if I have time.  The add-ons are arms workouts, or Fusion Conditioning style workouts meant to crank my metabolism, sweat a lot and burn loads of calories.


I’ll show you the rundown of the main parts of the workout program first, then the add-ons at the very end.

Here’s the workout program I’m currently doing…

Day #1

1A) Hang Clean – 6 reps

1B) Dips – 12 reps

1C) Reaching Lunge – 12 reps/leg

I’ll do 4 sets of that circuit, then move on to…

2A) Jungle Gym Chin-up – 6 reps

2B) KB Swing – 15 reps

2C) Shrug – 15 rep

I’ll do 3-4 sets of that circuit, depending upon how I feel.

Day #2

1A) Squat – 5 reps

1B) Jungle Gym Push-up/Fly – 12 reps

1C) Jungle Gym Feet Elevated Inverted Row – 12 reps

I’ll do 4 sets of that circuit, then move on to…

2A) Standing Chest Press – 10 reps

2B) DB Row – 15 reps

2C) Overhead Squat – 8 reps

I’ll do 3-4 sets of that circuit, depending upon how I feel.

Day #4

1A) Push Press – 8 reps

1B) Chin-up – 10 reps

1C) Goblet Squat – 20 reps

I’ll do 4 sets of that, then move on to…

2A) DB Arnold Press – 12 reps

2B) Neutral Grip Pulldown – 12 reps

2C) Jungle Gym Dips – 8 reps

I’ll do 3 or 4 sets of that circuit.

Day #5

1A) Deadlift – 5 reps

1B) Knee Raise – 15 reps

I’ll do 4 sets of that, then move on to…

2A) Close Grip DB Chest Press – 8 reps

2B) Standing Row – 10 reps

2C) Jump Split Squat – 16 reps

I’ll do 4 sets of that circuit.

That’s the main gist of the workout program.

If I have time, and energy, I will then choose from the following Add-Ons.  I shoot for doing the Fusion Conditioning at least 3 times per week, but sometimes only do 2 and sometimes do 4.  Just depends on the schedule and how much energy I have left.

Arms Workout #1 (Add-On…if time)

1A) Skull Crusher – 10 reps

1B) Curl – 10 reps

1C) Lateral Raise – 10 reps

I’ll do that 3 sets.  Other times I’ll do 2 sets of 15 reps.

Arms Workout #2 (Add-On…if time)

1A) Close Push-up – 10 reps

1B) Hammer Curl – 12 reps

1C) DB Rear Fly – 8 reps

I’ll do 3 sets of that, and other times will do 2 sets of 15.

Now on to the fun part.  Here’s the Fusion Conditioning Fat Loss Workouts

Fusion Conditioning Workout #1

1A) Sledge Hammer – 20 reps/side

1B) Jumping Jack – 50 reps

1C) Carpet Slider Alligator Walk – across the studio and back

1D) Jump Rope – 1 minute solid…can’t screw up.

Fusion Conditioning Workout #2

1A) Ropes – 20-30 reps (I use various techniques)

1B) Jack Knife/Pike combination on the Power Wheel – 10 reps each

1C) Medicine Ball Slams – 15 reps

1D) Sand Bag Pick-up (I have a big, oblong sandbag that’s about 60 pounds and I just pick it up and drop it) – 8 reps

I’ll do as many of those Fusion Conditioning Fat Loss Workouts possible in 10-12 minutes.  It’s usually closer to 10 minutes because they kick my butt 🙂


Bodyweight Exercise Video note, if you’d like to see How-To videos for a couple of the Jungle Gym XT exercises, click here


I plan on doing workout program for a couple months – probably through April and will tweak it a bit here and there.  Most of the tweaks will be on the Fusion Conditioning Workouts because those are fun to experiment with and I don’t want to mess with the “main” lifts of the other workouts. the fit dad's winter workout program and fusion conditioning

I’ll start using my weighted vest a bit more and will take out some of the stuff like the sledge hammer stuff and sand bag pick up and replace it with other bodyweight exercises so I don’t have to rely on my studio.  I’d like to be able to do them anywhere, anytime and I can’t do Sledge Hammer work, sand bag work and the slams whenever, wherever I feel like it.

I want to specifically get better at the Hang Cleans and Push Press.  I do the deadlifts only because I have to and like the results.  I hate the lift.  I know that’s sacrilegious in certain parts of the fitness world, but I do.  I hate ‘em.  Probably because they’re hard, but the fact still remains I hate ‘em.  I also don’t like squats, but not many people “enjoy” working their legs. Legs burn and big leg exercises are tough…but they must be done.

One other thing I’ll do once or twice per week is some really, really easy cardio.  It really can’t even be considered a cardio workout because I either go for a walk, or ride my stationary bike at a really easy pace (just enough to sweat a bit…almost warm-up pace) and will do that for 30 minutes or so.

If it wasn’t so damn cold right now I’d do the walking only because that’s a peaceful exercise and we can do it as a family.

Those workouts don’t really take all that long if you’re paying attention to the clock and keeping the intensity levels up.  They’re a bit different than what I normally share because I’m doing bigger lifts rather than only using bodyweight exercises and dumbbell exercises, but sometimes you need something different and to see different sides of the workout world.

If you’d like, feel free to steal that workout and do it the next 10-12 weeks.

If you have any questions, don’t hesitate to leave ‘em below or shoot me an email.

That’s all I have for you today!


The Fit Dad

P.S. – A couple times I mentioned my Fusion Conditioning Workouts as well as the 28-Day Challenge and both of those are recent programs from Fit Parent Force Monthly.  If you’d like to get into the coolest club around and get a brand new workout program every month, new diets/diet information and try out my new weight loss programs before the rest of the world, click here.  It’s dirt cheap and flat out awesome!

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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