Officially launched in January of ’19, but a work in progress since February of ’15.

I’m a full time working Dad, so I get it-you REALLY might not have the time to go to a gym-but you want to stay in shape. You might want to build out a garage or home gym, but have no idea where to start. Hopefully, this little project of mine might help out!

Free workouts, free advice, free stories. Totally free. Like, for real. Forever. This isn’t a retirement plan for me, just an opportunity to help.

You’re welcome to browse the site, copy, paste, share, and judge. Leave a piece of your mind on the way out, and be fitter than yesterday

GDF 234

Dumbbell Push Press
Calorie Row

GDF 233

100 Weighted Box Stepovers
Every Minute (Including 0:00), 5 Burpees

GDF 232

5 Rounds:
20 Calorie Max Effort Bike
15 Close Grip Pushups
1 Max Unbroken Set Kettlebell Swings
30 Seconds Rest

GDF 231

5 Rounds
12 Clean and Jerks
12 Pullups
12 Front Squats
36 Situps
-Use same bar for all movements-

GDF 230

50 Kettlebell Swings
50 Kettlebell Deadlifts
50 Single Kettlebell Thrusters
800m Run
30 KBS
30 KBD
30 KBT
600m Run
10 KBS
10 KBD
10 KBT
400m Run


Venice Beach, CA

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