See our full weight loss program at www.fitfatherproject.com/ff30x-letter-video

I’m 59 years old. As a former IFBB amateur bodybuilding champion and former ISSA personal trainer, I can confidently say that this exercise packet is fantastic. All the exercises included in it will benefit you greatly. However, I would like to add one more exercise to the list: calves raises. Any variation for 10+ reps. These exercises are essential for strengthening your ankles, which are the foundation of your body. Weak ankles can lead to a loss of balance. Calves are often overlooked, either because if you are genetically gifted you don't think they need direct work or the opposite, you've tried everything under the sun and they refuse to grow, therefore, you've given up on working them out. But, once you enter the fit dad/mom zone is not about aesthetic anymore. Is about health and longevity. The calves muscles are important since they help pump blood upwards. They’re call “the second heart” of the human body. This metaphorical name emphasizes the calf muscles' role in aiding venous return and maintaining proper blood flow in the legs Therefore, regularly doing calf raises can only benefit you, and I highly recommend adding them to your workout routine.

@dakillah6018

9 ай бұрын

Thank you daddy

@dakillah6018

9 ай бұрын

am a 34 man seeking perfection to slay all the hoes so ama get to work to stretch and train further these bad boys

@davidharcot220

9 ай бұрын

very very truth i do them too i mean calf and sheen with machines

@Fitfatherproject

9 ай бұрын

Awesome brother, thank you 💪

@user-ep8wc2hg4f

8 ай бұрын

Calves - checked 💪🏼❤️💯❤️thank you

1. Strict pushups. 2. Full squat. 3. Standing dumbbell shoulder press. 4. Bent over dumbbell row or plank/push-up rows. 5. Kettlebell swing (between legs up to over head) 6. Walk outside.

@bwnco

9 ай бұрын

Thanks i love when people do this summary

@ottoman1755

5 ай бұрын

Time saver appreciated!!

You know what’s perfect about this approach? You can start out doing everything wherever you’re at physically. And build upon the moves over time. It’s simple and not intimidating. Anyone can do this. Thanks, Dr.

@Fitfatherproject

Жыл бұрын

Exactly! You nailed it :) ty for this comment Peter and I hope you do a lot of these exercises in your routines this year 💪🏼

@nwachukwuohameje8570

Жыл бұрын

Absolute facts

@Fitfatherproject

Жыл бұрын

🙌

@anthonychambers513

Жыл бұрын

Aaa

@anthonychambers513

Жыл бұрын

Aaaaaaaaaaaaaàaaaaaaaaaàaaaaaaaaaaaaaaa

Very intelligent presentation. Been training since 12 years old. And I walked everywhere as a kid. I remember working out with Jack LALANE. Then I started Martial Arts at 12. I still train 3 time a week at 68. Not always easy. But people think I’m in my 40s. Great vid.

@Fitfatherproject

Жыл бұрын

Way to go @bigsidable! Still smashing it at 68 years young! 👊

@bigsidable

Жыл бұрын

@@Fitfatherproject Thank you. I really like your detailed simplicity of working the body. I have many workout regimens. What I call lazy man workout. 1. My Pittsburgh Steeler Real Deal Workout. I stay home to watch Steelers and I do a 3/25 workout for every special defensive play. Sack,Fumble,Interception,( pick6 is 50). Blocked punt and field goal. 25 push up,25 sit ups, and 25 squats. And you can change it to a different workouts to focus on different parts of the body. Plus 3/25 for a touchdown. It can get pretty intense. Year before I did 500 each in one game. When the Steelers were 11-0. It kicked my butt. In reality I train in all I do. Even standing in line at the store. I like to break up my training focus. Upper,mid,and lower. Foundation,core and extremities. Or Spirit,Mind and Body. Thanks for getting back to walking. Need to do more of that.

@Fitfatherproject

Жыл бұрын

💪

@neilmathurasingh6515

Жыл бұрын

Nice

@bwnco

9 ай бұрын

Jack LaLane an his tights!! That dude was a STUD!!

As a 70 year old who started working out steadily 4 years ago, I could only manage shallow squats for the 1st 2 and a half years. A trainer suggested I hold onto a bar which allowed me to squat deeper. It only took a few weeks doing this before I could do a deep squat without holding on. I can now get into an asian squat, which I couldn't have imagined doing a few years ago. I think some of it was training my brain to recognize what a deep squat felt like.

@josepinchero

4 ай бұрын

i'm facing a similar situation (but at 60). how often did you practice holding onto a bar to deepen your squat? for how much time? (did you ache or did it feel bad on any part of your body during the process of developing the deeper squat? (like the knees).

@rosedewittbukater4203

3 ай бұрын

I am a 60-years-old lady and I could do the cossack squats after a few exercises. But I have to do a lot more different exercises. You are a good example for that it pays to practise, no matter how old you are. Greetings from Germany

Great video. I always find the Doc's information inspirational. Thanks for all you're doing. Have a great 2023. Cheers!

@Fitfatherproject

Жыл бұрын

My pleasure! Ty for taking the time to write this message of appreciation 🙏🏼❤️

Thank you for the information.

Excellent video - key elements of staying fit well into older age. Everyone can improve their physical and mental wellness with this simple routine. Great presentation. Thanks.

@Fitfatherproject

Жыл бұрын

Awesome my friend! You're very welcome 🙏 😊

Good to know I am on the right track as I currently do all of these exercises on a weekly basis, even though I don't particularly like a couple of them. Also it was nice to hear from a Dr that you can do push ups every day, I've heard a lot of mixed messages over the years about whether doing bodyweight exercises daily was a good or bad idea. Thanks Dr.A, keep em coming.🙏🏽🙏🏽🙏🏽

@Fitfatherproject

Жыл бұрын

You know it Scott! Great stuff on already getting these exercise motions in consistently. 🔥 On the push-ups, you can definitely do them daily. That said, if you’re lifting and hitting some chest / pressing motions hard… and your chest is sore and needs recovery… it’s always a good idea to rest and skip the push-ups the next day.

@jamesgilmore1684

Жыл бұрын

@@Fitfatherproject Dr. A. I love your videos. They're simple and effective. There's a lot of confusion on the internet fitness channels but yours is always clear and concise and simple. Thanks again and God bless

@Fitfatherproject

Жыл бұрын

YW for this comment! It legit makes me very happy that you found this so helpful.

I was still doing the best ones for men in 2022. Thanks for the update! Changed my life.

Awesome, thank you

These are all great! I do all of these as part of my routine. However, I don't do the KB swing. I plan to incorporate that too. I do have a few other exercise suggestions: 1. Lunges/Bulgarian split squats and 2. Pullups/inverted row. I know people have a hard time doing pull ups, but even if they can do a few, that benefits their back and shoulders, especially if they do them strictly. The inverted row is a good alternative to pull ups.

An exercise that I luv and do is one leg standing calf raises on a platform or step at the gym.It has this relaxing feeling to it and really pumps my calves up.I read that calf muscles are like a 2nd heart and help with blood flow. Great video also.I have been doing squats and push ups for years once/wk in addition to other exercises.

@Fitfatherproject

Жыл бұрын

Awesome my friend! Keep it up 😊

2023 GOAL Gonna change it up! I got the outdoors, woods, mountains and MTB already! This will be my training plan!

Thanks!

The biggest takeaway from this video: we never stop learning. #1 pushups: love them, all versions. #2 deep squat: okay, I have lots of work to do. #3 standing shoulder press: oh, that's how to keep core tight. #4 bent over rows: not just lats, it's posterior chain, duh! #5 swings: been doing lots of them, but this video reviewed the whys. # walking: been doing lots and lots this past year. my last competition, the Endeavor Team Challenge, during those 30 hours, there was like 60 miles on our feet. in the end, it is all about walking.

@Fitfatherproject

Жыл бұрын

Beautiful message and reflections here. Totally agree with never stop learning. Beginner’s mindset and humility are keys t consistent growth. Love your attitude bro 🔥

@ramfulsurendra7003

Жыл бұрын

@@Fitfatherproject mk nice exercises. However, body should get warming up by doing any form of movementsfor about 20 minutes non-stop before beginning with the pushups. Or it could also be wise to do walking first as the body would have sufficiently warmed up getting ready to do thevpush ups. We could add deep breathing with different techniques and finish by the last item of introspection(meditation)

@Fitfatherproject

Жыл бұрын

🙌

@jonjones6583

Жыл бұрын

Push-ups times 10, squats times 10, press of a head times 10, bent over pull ups, Arm swings through legs, thank you Sir, I am feeling like I might live another few months.

@arshadrahman5745

Жыл бұрын

@@Fitfatherproject sir i m 50 yrs , and fit .can i do push up or other exercises u have shown in the video, pliz reply sir.

I'm working on my form this year it's not terrible by any means but just simple adjustments make all the difference. Great vid guys!

@Fitfatherproject

Жыл бұрын

TY Jeremy! Focus on form is KEY! 💯

Great stuff, fantastic upload thank you

@Fitfatherproject

Жыл бұрын

Ty for this comment! Glad you liked it and you're welcome :)

Awesome I love the squad and push-ups resistance, bands walk, dumbbells. Awesome video, thank you.👍💯💪

I cannot recommend enough, holding in place on a low body weight squat, it has greatly diminished several back issues I had, along with more freedom of movement in general due to the hip and knee joints opening up. And its very quick and simple, I do them throughout the day and it just feels amazing.

@Fitfatherproject

Жыл бұрын

Awesome my friend! TY 🙌

@Tiberius41

Жыл бұрын

Yes me too years of lower back pain , then I stated doing yoga squats with a small dumbbell in my hand to help balance. I needed a heat pack for the first few weeks, the body didn’t want to go there. After that though the body just got better and better. Best thing for the lower back bar none.

@Fitfatherproject

Жыл бұрын

🙏

Straight to the point with helpful, timely, realistic exercises that a beginner/novice (that's me!) can jump into :) What I love most about Dr A is that he spends all his time with pertinent information without making you sit through 20 mins of marketing BS. I was hesitant to sign up for FF30X, but seeing all the great content you're willing to provide at no cost, I can't NOT sign up now :) Thank you for all great vids!

@Fitfatherproject

Жыл бұрын

Thank you very much 🙏

@georgetung8858

9 ай бұрын

Same here 👍

Thank you Doc for preaching these basic exercise once again. I love them...simple, but effective

@Fitfatherproject

Жыл бұрын

Awesome my friend! You're very welcome 🙏 😊

Thank you Dr Anthony . Excellent explanation... Very motivating.

@Fitfatherproject

Жыл бұрын

Thank you very much 🙏

I literally just finished my second APEX10 workout, I am sweating profusely! From 8 on the way up to 6 on the way down, those are the toughest! I'm 42 and my goal is to lose weight but more importantly, lose this annoying spare tire. What can I focus on more to step that up? I love your program, and I'm so glad I found it.

@Fitfatherproject

Жыл бұрын

Awesome Brian!! My best advice is that your fitness will improve very quickly when you get 2-3 APEX10 sessions in per week for a full month. Pair that with consistent FFP Meal Plan and you will lose belly fat very quickly. At your stage of the game, keep your focus on CONSISTENCY… the results will be a natural byproduct.

@brianjeffries80

Жыл бұрын

@@Fitfatherproject Thank you for the feedback!

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏💪

A good way to increase steps taken is to walk while resting during your weightlifting session. I added about 2000 steps during a one hour weightlifting session just by taking walks between sets.

@Fitfatherproject

Жыл бұрын

This is very smart!

very good video. I learned a lot...especially about holding the bottom part of the squat.

Thanks Dr,,, great suggestions, will include these in my morning, yoga stretches routine I’m doing… stay happy and healthy.

@Fitfatherproject

Жыл бұрын

Wonderful to hear John!! Keep it up my friend 🙏🏼💯

Fantastic information! I do variations of these very same exercises. Thank you!

@Fitfatherproject

Жыл бұрын

Thank you very much 😊

Thank Doc / Coach. Appreciate u. Thanks.

@Fitfatherproject

Жыл бұрын

YW! I appreciate this comment from you... It legitimately means a lot to me 😊🙏

I’ve found a fantastic, practical workout plan. Thanks!❤

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

Excellent video. Concise and to the point.

@Fitfatherproject

6 ай бұрын

Thank you! I appreciate your solid feedback on this 🙏🏼💯

Great info definitely trying this in the evenings..

@Fitfatherproject

Жыл бұрын

Awesome my friend! Thank you very much 😊

I have watched many health fitness instructors and I have to say you are the best Anthony!! Thank you very much!!

@Fitfatherproject

Жыл бұрын

You are very welcome!! And thank you for such kind words 🙏🏼

Super helpful! Even though I've been training consistently for all my life, I always love improving details. thank u!

@Fitfatherproject

Жыл бұрын

Awesome my friend! You're very welcome 🙏 😊

So clear. Thanks

@Fitfatherproject

Жыл бұрын

You're very welcome! I'm glad you found this so helpful Jon!

Thank you.Blessings!

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

Thanks for sharing this Doctor

@Fitfatherproject

Жыл бұрын

My pleasure! Ty for taking the time to write this message of appreciation 🙏🏼❤️

Love this❤

Thank you so much for the information

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏 😊

Thank you. Excellent information

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

Thank you Dr. These are easy basic exercises we can start with everyday. These easy ones we tend to forget about

@Fitfatherproject

Жыл бұрын

@jamestongas3554 - There is always the danger of overlooking simple things, thinking they will not have as big an impact as the new 'shiny object' exercises. Sticking to the basics, and exercises you know you can do simply, will always win out in the end.

I've looked at lots of videos and tutorials like these but I think this one in particular is quite simple and effective enough for me. Thanks.

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

Thank you for reminding us to be healthy doc! Watching your videos keeps me inspired.

@Fitfatherproject

Жыл бұрын

Thank you for this comment and praise!! It legitimately means so much to me and inspires me to produce more awesome videos like this 🙏🥰

Awesome set of exercises. Thanks for the clear guidance.

@Fitfatherproject

Жыл бұрын

You’re very welcome Guy! I’m glad you found this valuable 🙏🏼

Thanks Dr. Anthony. Your video is awesome.

@Fitfatherproject

10 ай бұрын

Thank you! I appreciate your compliment 🙏

Thanks! Simple and helpful 🫶🏼

@Fitfatherproject

Жыл бұрын

Thank you very much 🙏

Superb! Thanks a ton...God bless you Dr.

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

THANKS FOR THE INFO

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

Awesome! Great workout! Explained in exceptional detail. Ty!

@Fitfatherproject

Жыл бұрын

You’re very welcome 🙏🏼

Perfect plan, thank you 🙏

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

Very good presentation,

Great video. Congratulations!

@Fitfatherproject

9 ай бұрын

Thank you! I appreciate your compliment

Great video Thank you

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

Just starting out again at 63 after retiring 6 months ago from being a longterm sport’s coach. Muscle has turned to fat really quickly which I’m very upset about. So I’m back at it and filming my progress and following good advice like this is paramount!💯😃

@Fitfatherproject

7 ай бұрын

Please check out our program. It may be the solution you’re looking for: pulse.ly/9lhx8cmrpc My team and I can help you start seeing results!

Perfect information . Thanq

@Fitfatherproject

Жыл бұрын

You are very welcome, thank you for watching! 👊 -The FFP Team

Thank you for the insight, I look forward to future workout tips.

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

Thank you, Anthony. I have been looking for a regime like this for some time.

@Fitfatherproject

Жыл бұрын

You’re very welcome! I’m glad you found this valuable 🙏🏼

Excellent, great choice!

@Fitfatherproject

9 ай бұрын

You’re very welcome 🙏🏼

Good job, honesty very very useable

@Fitfatherproject

5 ай бұрын

Thank you very much 🙏

Very nice. Thanks so much.

@Fitfatherproject

8 ай бұрын

You’re very welcome 🙏🏼

Excellent video will give these a try

@Fitfatherproject

Жыл бұрын

Awesome my friend! Thank you very much 😊

Great video !

@Fitfatherproject

Жыл бұрын

Thank you very much 🙏

Great. Thanks 🎉🎉🎉😊

@Fitfatherproject

11 ай бұрын

You’re very welcome 🙏🏼

Just what i've been looking for!

@Fitfatherproject

10 ай бұрын

Thank you very much 🙏

Thank you for this. It looks excellent!

@Fitfatherproject

8 ай бұрын

You’re very welcome 🙏🏼

Awesome video here. Thank you so much!

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

Best, most informative video I've viewed in a long time. Thanks

@Fitfatherproject

Жыл бұрын

You are very welcome!! And thank you for such kind words 🙏🏼

Very Nice. I will implement. Thank you

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏 😊

Great advice 🎯

@Fitfatherproject

9 ай бұрын

Thank you very much

Great Video. I've watched people at the gym do these exercises. I'm going to start including them in my workout. Thank you.

@Fitfatherproject

Жыл бұрын

Good! Makes me very happy to hear 💪🏼🔥

great list of exercises - simple enough for anyone to start with.

@Fitfatherproject

Жыл бұрын

🙌👍

Excellent video. Thank you very much. Will do!!!

@Fitfatherproject

Жыл бұрын

Awesome my friend! You're very welcome 🙏 😊

Really a very solid video . Great points all around !

@Fitfatherproject

10 ай бұрын

Thank you! I appreciate your solid feedback on this 🙏🏼💯

Love this guy's ideas

@Fitfatherproject

9 ай бұрын

Thank you very much 🙏

Good stuff, thanks

@Fitfatherproject

6 ай бұрын

Thank you very much 🙏

السلام عليكم و رحمة الله تعالى و بركاته . شكراً جزيلاً أستاذ .

Thank you so much !

@Fitfatherproject

9 ай бұрын

You’re very welcome 🙏🏼

Great routine thanks

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

فيديو ممتاز .. واشعر ان المتحدث يتكلم عن علميه .. فعلا تمرين تأثيره طويل الامد .. ويعجبني من يأتي بالفكر المتجدد .. شكرا 👏👏👍👍

Brilliant. Thank you

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

Great set of exercises .

@Fitfatherproject

6 ай бұрын

Thank you! I appreciate your compliment 🙏

Great simple approach !

@Fitfatherproject

Жыл бұрын

Thank you very much 🙏

Subscribed. Thanks

@Fitfatherproject

Жыл бұрын

Awesome my friend! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. pulse.ly/huqtm6xl9z

Inspirational and excellent reminder that the proven fundamental exercises give results! Thank you!

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

Great advice, thank you .

@Fitfatherproject

9 ай бұрын

You’re very welcome 🙏🏼

great video!

@Fitfatherproject

Жыл бұрын

Thank you very much 🙏

Great video. you are well informed. simple exercises; very effective

@Fitfatherproject

Жыл бұрын

Thank you very much 🙏

Just wanted to thank you for what you teach 🙏

@Fitfatherproject

11 ай бұрын

You’re very welcome 🙏🏼

Great advice.👍👍

@Fitfatherproject

Жыл бұрын

Ty for this comment brother!

Thank you.

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

Hi Doctor! I have been using your workouts for the past 4 years and I really enjoy doing them. Thank you for sharing this awesome video.

@Fitfatherproject

6 ай бұрын

You are very welcome!! And thank you for such kind words 🙏🏼

Thank you , this is a very informative video that is easy to follow. Keep up the good work.

@Fitfatherproject

9 ай бұрын

You're so welcome! I'm glad you found this so helpful :-)

Thank you so much. I will.

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

Thank you for this clear and concise presentation. Subscribed:)

@Fitfatherproject

Жыл бұрын

Awesome my friend! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. pulse.ly/30cclyip8m

i love this exercise. Thanks for sharing this!

@Fitfatherproject

6 ай бұрын

You're welcome - I hope it's useful for you

Good job!!

@Fitfatherproject

Жыл бұрын

Thank you very much 🙏

Thank you Doctor. These I will incorporate into my workouts I have started with my friend. I have encouraged her to join the gym and 3 weeks in she's loving it. She's going to be so impressed to see this video. Your presentation is ACE.

@Fitfatherproject

Жыл бұрын

You are very welcome!! And thank you for such kind words 🙏🏼

Very good video thanks mate

@Fitfatherproject

Жыл бұрын

You're very welcome 🙏

Beautiful information thx 🙏🙏🙏🙏

@Fitfatherproject

Жыл бұрын

You are very welcome, thanks for watching! 👊 -The FFP Team