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Back 2 BasicsĀ 

Two Dumbbells. Twenty Minutes. Four Weeks to Get Moving Again.

A follow-along program for dads who are ready to get off the couch and build a habit that sticks.

It's been a while. Maybe months, maybe years.

You've thought about starting again. But every program you find is built for 25-year-olds with two free hours a day and a full gym. You try it, you're sore for a week, life gets busy and you're back on the couch.

The problem isn't you. It's starting with a plan that was never built for your life.

The solution

  • 4 weeks of follow-along video workouts
  • Monday through Friday, weekends off
  • 2ā€“4 short workouts per day, about 20 minutes total
  • All you need is two dumbbells
  • Fundamental movements that build strength, conditioning and confidence
  • No planning required. Just press play.

Who it's for

  • Dads who haven't worked out consistently in a long time
  • Guys who feel out of shape and don't know where to start
  • Busy fathers who need workouts that fit around work and family
  • Anyone who has tried and quit before and wants a plan they'll finish

What changes in 4 weeks

  • You have a routine you actually stick to
  • You have more energy for work and your kids
  • You feel stronger doing everyday things
  • You're ready for a bigger challenge

Part of the Resilient Dad Blueprint

Back 2 Basics is Phase 2 of the Resilient Dad Blueprint. If you're dealing with pain, start with Phase 1: Fix The Pain. When you finish these 4 weeks, you'll be ready for Phase 3: The Comeback.

Access The Dad Blueprint

Back 2 Basics (Phase 2)

  1. Week 1 (Mon-Fri)

    20 lessons
    1. Newport Beach - Monday Intro
    2. Newport Beach - Monday workout #1
    3. Newport Beach - Monday Workout # 2
    4. Huntington Beach - Tuesday Workout #1
    5. Huntington Beach - Tuesday - Workout #2
    6. Huntington Beach Tuesday - Workout #3
    7. Huntington Beach - Tuesday - Workout #4
    8. Bolsa Chica - Wednesday - Workout #1
    9. Bolsa Chica - Wednesday - Workout #2
    10. Bolsa Chica - Wednesday - Workout #3
    11. Seal Beach - Thursday - Workout #1
    12. Seal Beach - Thursday - Workout #2
    13. Seal Beach - Thursday - Workout #3
    14. Seal beach - Thursday - Workout #4
    15. Costa Mesa - Friday - Warm Up
    16. Costa Mesa - Friday - Workout #1
    17. Costa Mesa - Friday - Workout #2
    18. Costa Mesa - Friday - Workout #3
    19. Costa Mesa - Friday - Workout #4
    20. Costa Mesa - Friday - Workout #5

  2. Week 2 (Mon-Fri)

    18 lessons
    1. Pelican Point - Monday - Intro
    2. Pelican Point - Monday - Workout #1
    3. Pelican Point Monday - Workout #2
    4. DTSA - Tuesday - Workout #1
    5. DTSA - Tuesday - Workout #2
    6. DTSA - Tuesday - Workout #3
    7. DTSA - Tuesday - Workout #4
    8. DTSA - Wednesday - Workout #1
    9. DTSA - Wednesday - Workout #2
    10. DTSA - Wednesday - Workout #3
    11. The Crosby - Thursday - Workout #1
    12. The Crosby - Thursday - Workout #2
    13. The Crosby - Thursday - Workout #3
    14. Costa Mesa - Friday - Workout #1
    15. Costa Mesa - Friday - Workout #2
    16. Costa Mesa - Friday - Workout #3
    17. Costa Mesa - Friday - Workout #4
    18. Costa Mesa - Friday - Workout #5

  3. Week 3 (Mon-Fri)

    15 lessons
    1. Balboa Island - Monday - Workout #1
    2. Balboa Island - Monday - Workout #2
    3. Balboa Island - Monday - Workout #3
    4. DTF Skate Park - Tuesday - Workout #1
    5. DTF Skate Park - Tuesday - Workout #2
    6. DTF Skate Park - Tuesday - Workout #3
    7. Lions Field - Wednesday - Workout #1
    8. Lions Field - Wednesday - Workout #2
    9. Lions Field - Wednesday - Workout #3
    10. Hill Crest Park - Thursday - Workout #1
    11. Hill Crest Park - Thursday - Workout #2
    12. Hill Crest Park - Thursday - Workout #3
    13. Pittsburgh - Friday - Workout #1
    14. Pittsburgh - Friday - Workout #2
    15. Pittsburgh - Friday - Workout #3

  4. Week 4 (Mon-Fri)

    14 lessons
    1. Grandview Overlook - Monday - Workout #1
    2. Grandview Overlook - Monday - Workout #2
    3. Green Man's Tunnel - Tuesday - Workout #1
    4. Green Man's Tunnel - Tuesday - Workout #2
    5. J Town - Wednesday - Workout #1
    6. J town - Wednesday - Workout #2
    7. J Town - Wednesday - Workout #3
    8. Laurel Ridge State Park - Thursday - Workout #1
    9. Laurel Ridge State Park - Thursday - Workout #2
    10. Laurel Ridge State Park - Thursday - Workout #3
    11. Spider Verse - Friday - Intro
    12. Spider Verse - Friday - Workout #1
    13. Spider Verse - Friday - Workout #2
    14. Spider Verse - Friday - Workout #3

Medical Disclaimer:Ā The Comeback is provided for educational and informational purposes only and is not intended to replace medical advice, diagnosis, or treatment. Always consult your physician or another qualified healthcare provider before beginning this or any exercise program, especially if you have pain, a current or previous injury, or a medical condition. Perform all movements within a pain-free range of motion. If you experience sharp pain, dizziness, numbness, or any other concerning symptoms, stop immediately and seek appropriate medical care. By participating in this challenge, you acknowledge that you are voluntarily engaging in physical activity and assume all associated risks.