Training For the Everyday Person

You don’t need a gym. You need a pair of dumbbells, a couch or sturdy chair, and a place to walk and run outside. This is a 12-week program with five sessions a week and 60 workouts in all. Each session takes 20 to 30 minutes. You train on whichever days your week allows. Miss one and you skip it. You never have to make it up. What you get 60 workouts across four phases, built around lower-body strength, upper-body strength, full-body muscle building, power and sprints, and aerobic base Progression ladders for the squat, push-up, and plank, so you start at the level that fits you and move up when you’re ready Three run tracks matched to your fitness, from run-walk intervals to a nonstop 5k Placement tests in weeks 1 and 2, so you know where to start A week 12 retest with nine clear targets, so you see exactly what changed Demo videos for the movements A printable test scoring sheet What you need One or two pairs of dumbbells A couch or chair, and a step or low platform A place to walk and run outside Who it’s for Dads who are busy, out of a routine, and want a plan they can follow without thinking. It works if you haven’t trained in years. It works if you used to be an athlete. Who it’s not for Anyone who wants daily coaching or live feedback. This program is self-guided. You get the plan, the tests, and the targets. Check with your doctor before you start if you have an injury or a health condition. Week 12 targets Two 50 lb dumbbells for 10 reps per side on the rear-foot-elevated split squat. 20 push-ups. A 90-second plank. A nonstop 5k. Start easy. Finish strong.

Girl power is a program inspired by my wife who has a few ambitions I think most girls could relate to: do a pull up, crush push ups, and have a strong rear end. This program is specifically designed to help you accomplish these things by prioritizing the frequency of training the relevant muscle groups that aid in strengthening the upper body and building muscle tissue in the lower body.

This program is for the seasoned individual who is deciding to begin living a healthy life under the mantra, "better late than never." This program will slowly and gradually build the capacity of the body to handle greater stressors. It is meant for someone who has not had a significant history of exercise to prepare their body for more strenuous forms of resistance training and cardiovascular exercise.

Ready for ANYTHING is designed for the man or woman who’s tired of settling for programs that only scratch the surface. Maybe you’ve dabbled in strength training, dived into cardio, or tried niche routines that promised results—but none of it truly felt complete. You don’t want to chase just one goal. You want it all. This program is for those who crave versatility—the ability to crush any challenge, whether it’s keeping up with your kids, dominating on the field, or simply thriving in the unpredictable twists and turns of life. Ready for ANYTHING isn’t about ticking one box. It’s about building a body—and a mindset—that can handle whatever life throws your way. Be prepared. Stay prepared. With this program, you’ll become the person who’s always ready for the next adventure, the next challenge, the next anything.