What does a good dad workout routine look like?

Something strong enough to count but light enough to repeat tomorrow: a scaled strength block, floor-based mobility to undo the stiffness, a walk for conditioning, and breathing to come down. This Burst sequences those four into a roughly two-hour session, inspired by Steve Lutsk's dad-fitness training.

No. The strength block uses a single modest weight, the mobility is floor-based, and the walk is the conditioning piece. It is designed to work in a home garage or a small space, around family life.

Is this suitable for an older or aching body?

Yes. The whole point is scaled strength and mobility for an over-forty body, so the load, the mobility and the walk all dial up or down to match how you feel on the day.

Mat and Move

Quality: Exceptional· 100%Effort: Effortful· 11h 53m

Inspired by Steve Lutsk

No matter your age train for the body you want.

Stay strong on a schedule that fits family life. A Burst inspired by Steve Lutsk's dad-fitness practice: lift some weights, a short mobility session, a walk, and a few rounds of breathing to settle afterwards.

The runsheet

1
Weight training done smart
Resistance training
Twenty-five minutes of focused strength work scaled for today's body. Steve has spoken about training around family life rather than for the gym mirror. Heavy enough that it counts, light enough that you can repeat it tomorrow.
25 min activitySetup 8 min · Reset 11 min · 44 min all-in
Bearmore’s thoughts on doing resistance training before stretching
This is an excellent pairing because gentle stretching after strength training helps prevent stiffness, aids recovery, and feels naturally satisfying.
2
Mat work for hips and shoulders
Stretching
Steve's BJJ background shows up in the mobility round: ten minutes of floor-based movement that opens hips and shoulders the way grappling demands. Slow, unhurried, no posing. Ten minutes to undo what the lift just tightened.
10 min activitySetup 4 min · Reset 4 min · 18 min all-in
Bearmore’s thoughts on doing stretching before cardio training
This can support the next activity because loosened joints and activated circulation may make transitions, strides, and breathing smoother.
3
Walk a familiar route
Cardio training
A walk after the lifting as the bridge into the day. Steve frames the walk as the conditioning piece for older bodies; you do not need to run to count cardio. Headphones in or out, make the route familiar.
20 min activitySetup 8 min · Reset 11 min · 39 min all-in
Bearmore’s thoughts on doing cardio training before breath work
This works well because guided breathing after exertion accelerates nervous-system reset, balancing out adrenaline.
4
Ten minutes of slow breathing
Breath work
Ten minutes of slow breathing to settle before you move on. Steve's BJJ register includes breathing as a recovery tool, not just a performance one. Finish here, and not on the heart-rate spike.
10 min activitySetup 1 min · Reset 1 min · 12 min all-in
Time well spent.
1h 53m spent doing something good for yourself.

The breakdown

Burst evaluation

QualityExceptional· 100%

Sequencing100%

Logistics100%

DifficultyEffortful· 1

Total activity113m / 149mManageable

Physical activity65m / 119mEffortful

Mental focus0m / 29mGentle

Introspection0m / 29mGentle

Creativity0m / 59mGentle

+ 4 more conditionsHow we assess →

Wellbeing focus

The relative wellbeing focus of this Burst.

HighEmotional

HighPhysical

MedSelf

LowSocial

MedIntellectual

About this Burst

Steve Lutsk is a BJJ Black Belt and fitness coach who has helped over 1,000 men transform their dad bods. Posts practical strength and conditioning content aimed at fathers in their 30s and 40s. 340K followers on @dadbod_steve.

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Common questions

Mat and Move1h 53m · free in the app1h 53m · free in the app

Mat and Move

The runsheet

Weight training done smart

Mat work for hips and shoulders

Walk a familiar route

Ten minutes of slow breathing