Sustainable. Comprehensive. Efficient.
As a father and business man, I understand how hard it can be to keep exercise as a part of your routine. With all the trappings of family life, ie. work, taking kids back and forth to practice, homework, school events, it can hard enough to get a moment to catch a breath. That said, you still need to exercise and take care of yourself. Why? Because taking care of yourself is part and parcel to being the best version of you. And your family deserves the best version of you. As such, you need an exercise program that is sustainable, comprehensive and efficient:
- Your plan needs to be sustainable. You plan on being here for the long haul. Eventually, you want to graduate from Daddy to Grandpa. That means you need to play the long game, not only in life but with your workouts as well. After all, you want to be chasing not only your kids but your grandkids around the back yard right? The workouts in KB 3:60 are challenging but you can adjust them to your fitness levels. You will still be working out when that AARP card shows up in the mail.
- Your plan needs to be comprehensive. Gone are the days when all you cared about was two tickets to the gun show and “how much you bench?” types of conversation. All that stuff is great, but you also need to be able to bend over the edge of the crib and not blow out your back. You need to carry all the luggage out to the car on family vacations and not have a heart attack. And you still need to be able to toss a teenage boy the length of your front yard when he comes to date your daughter. That means you need to be mobile, have a good set of lungs and still be strong. You need to check off all three boxes. Let the KB 3:60 plan take care of the programming that goes into that.
- You need a plan that is time efficient. As I said above, as a dad, you are busy. You don’t have time for those two hour gym sessions anymore. So, the plan has to to fit into the time you have. So you don’t have two hours right? Of course you don’t. How about an hour? No, I didn’t think so either. That’s why the KB 3:60 program workouts are between 20-30 minutes and delivered to your inbox three times a week.
These three principles guide all of the decisions I make when it comes to exercise and programming. They are also the backbone of the KB 3:60 Program. KB 3:60 is a kettlebell training program geared for dads that need a sustainable, comprehensive and time efficient set of workouts.
Is KB 3:60 right for you?
- Do you know you need to exercise, if not for yourself, then for those that depend on you?
- Do you want results but don’t have hours to spend in a gym?
- Do you want to be able to exercise in the convenience of your own home gym?
- Do you want to exercise when it fits your schedule, not a gym’s or trainers?
- Do you need accountability?
- Do you want workouts that are programmed for you so you don’t have to think about it?
- Do you get bored with doing the same routine over and over again?
- Do you want access to a personal trainer with over twenty years of experience?
- Do you want to be part of a community that will support and answer questions?
If you answered yes to any of these questions, then KB 3:60 might be a good fit for you. Here are some of the nuts and bolts:
- The workouts are primarily Kettlebell and bodyweight oriented. There are three workouts per week. The workouts are geared to be 20-30 minutes long. Three workouts, 60-90 minutes of total gym time each week. Simple and effective.
- Workouts are released Monday, Wednesday and Friday. But you can do them whenever it’s convenient for you.
- The workouts are delivered to your email inbox on the above days.
- The program gives you access to our private Facebook group. This helps to surround you with other guys that are on the same journey you are. Iron sharpens Iron.
- We will post on the Facebook page and ask for comments letting us know that you completed the workouts. Accountability helps.
- The programs change regularly to keep you from getting bored.
- The workouts generally require a collection of kettlebells, a pullup bar and not much else.
- Kb 3:60 can be cancelled at any time so there’s no risk involved.
Here’s an example of one of the workouts that we have used in the KB 3:60:
1 Hand KB Clean x 4 reps
1 Hand KB Press x 4 reps
1 Hand KB Front Squat x 4 reps
EMOTM x 20 minutes
This workout is performed as a complex, meaning that you won’t put the bell down until you have completed all the reps on all three exercises. It runs in an “every minute, on the minute” fashion. This means that you will do all the reps on one side at the top of the minute. However much time is left in the minute after you have completed your reps is your rest time. Switch hands at the top of the next minute and do the other side. You will repeat this process for 20 minutes as this will allow you to get in ten sets per side. If you watch the video below, you will be able to hear how hard I am breathing. Like I said above, strength, mobility, cardio… you get it all in this program.
If you aren’t sure what you are looking at in the above example, here is a video of the above workout that explains all of the exercises. Check it out:
What folks are saying about KB 3:60
Joy Cornwell, Project Fitness Training Client and KB 3:60 member: “I completed this (workout) yesterday at football practice! Brought some extra kettlebells and set up a timer on my phone! I even roped some other moms into the workout with me! They loved the workout and were surprised to get in so much work in 20 minutes in a parking lot! (We also had some other moms intrigued as they walked by) I love how versatile these workouts are and can be completed anywhere with minimal equipment!”
Ronney Wright, retired Navy and KB 3:60 member: “Had a busy week but found a way to squeeze all 3 workouts in, some on back to back days!! Tough!! These workouts keep me strong while I see my peers looking for a chair!! Working hard but ready to go in the am. Thanks for this month of workouts!”
How do I get started?
All you have to do to join the program is click the sign up button below. When your payment is processed, you will be entered onto the mailing list and the next Monday, Wednesday or Friday, you will begin receiving the workouts in your email inbox. When we have valid email address for you, you’ll be invited to join the Facebook page group solely for members of the Dads of Steel tribe. There, you will be able to ask questions, post form check videos and interact with other dads suffering… er… working out as hard as you are.
What equipment do I need?
I generally recommend a pair of kettlebells that you can press for about 10 reps and a pull up bar. Your best bet for good prices on kettlebells is going to be Walmart’s website or Amazon. There are other good deals to be had out there on the interwebs but the above two sites are where you will generally get the best deals on a consistent basis. As for the pull-up bar, one of those inexpensive door bars will work fairly well.
Is there a contract?
There are no contracts. This program operates on a month to month basis. You will pay in a monthly recurring payment fashion. About a week before the next billing cycle begins, you will receive a reminder email that your monthly due is going to process. If for some reason you have to cancel, all you have to do is respond to that email and let us know that you need to cancel. That’s it. No fuss, no muss.
What do I do now?
Go sign up. What are you waiting for?