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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Ditch the dad bod—it's time to build a Father Figure! In this episode, I dive into the strength vs. aesthetics debate (why not both?), the practicality of fitness in everyday life, and how being physically capable enhances your role as a dad and husband.

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Address the elephant in the room nutrition. Master the basics by prioritizing lean meats, vegetables, and fruit.

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Alpha Dad Nation, welcome back to the Ben Barker Fitness Podcast! In this episode, I tackle a question that many dads struggle with: "Is it selfish to take time for fitness?" Prioritizing your health is essential for not just your body, but your mental clarity, energy, and even your relationships. Learn how to balance family, finances, and fitness while avoiding burnout. I share time management hacks, at-home workout tips, and how involving your family can enhance your fitness journey. Tune in to stay fit, lead your family by example, and be the dad your kids deserve!

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A quick 5-minute motivator on 3 types of cardio that will not hurt your strength and muscle gains in the gym. Cardio has a host of benefits that you cannot ignore: heart health, longevity, and endurance to keep up with your kids.

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Dads, it is your responsibility to teach your kids to prioritize their health and well-being. Learn about the top 10 exercises to help kids become strong, fit, and confident.

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In this 5-minute motivator on the Ben Barker Fitness Podcast, I'm talking directly to busy dads who want to prioritize their fitness, mental well-being, and overall health. 5 actionable tips that will help you start your day strong, stay consistent, and create lasting change. Don't miss it—your health and family depend on it!

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In a University of Texas study, researchers found that muscle protein synthesis—the driving force behind your muscle growth—was 25 percent greater when people ate protein throughout the day compared to those who ate a bulk of their protein at dinner.

Listen in for 10 ways to get more protein in your diet.

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