FITNESS
"For bodily exercise profits a little, but godliness is profitable for all things, having promise of the life that now is and of that which is to come."
-1 Timothy 4:8
Strong in Body. Anchored in Faith.
Life doesn’t slow down when you’re a dad.
Between work, kids, and family, it’s easy to let your health slide. But here’s the truth: a strong dad is a better dad. Fitness isn’t about chasing abs or flexing for the mirror — it’s about stewardship.
Your body is a temple, and keeping it strong equips you to serve your family and live out your calling.
WOD for APRIL
Monday – Spring Reset
10 Dumbbell Thrusters
15 Push-Ups
20 Air Squats
200m Run
4 rounds
Focus: Shake off the weekend. Smooth pace, full-body movement.
Tuesday – Strength Builder
12 Deadlifts (moderate weight)
10 Pull-Ups (or Ring Rows)
20 Walking Lunges (holding DBs)
5 rounds
Focus: Controlled reps. Build strength without rushing.
Wednesday – Core Igniter
15 Hanging Leg Raises (or knee tucks)
20 Russian Twists (with plate or DB)
30 Plank Shoulder Taps
1-Minute Plank Hold
3 rounds
Focus: Core stability and endurance. Stay tight.
Thursday – Engine Day
500m Row (or 400m run)
15 Kettlebell Swings
10 Push-Ups
15 Box Jumps
4 rounds
Focus: Find your rhythm. Don’t burn out early.
Friday – The BroDad Beatdown
5 Devil’s Press (dumbbell burpee-to-snatch)
10 Push Press
15 Goblet Squats
20 Push-Ups
AMRAP in 20 minutes
Focus: Push the pace. Finish strong going into the weekend.
RECIPE RECOMMENDATIONS
BroDad Spring Scramble
Ingredients:
3 eggs (or 1 whole + 4 whites)
½ cup diced peppers & onions
1 handful spinach
3 oz turkey sausage (or ground turkey)
¼ avocado
Salt, pepper, hot sauce
Instructions:
Cook turkey sausage until browned.
Add peppers, onions, and spinach — sauté.
Scramble in eggs until cooked through.
Top with avocado and hot sauce.
Why it works: High-protein, fast, and keeps you fueled for the day.
Clean Recovery Bowl
Ingredients:
1 cup cooked quinoa or brown rice
6 oz grilled chicken or salmon
½ cup roasted sweet potatoes
1 handful broccoli
1 tbsp olive oil
Sea salt + pepper
Instructions:
Roast sweet potatoes at 425°F for 20 minutes.
Assemble bowl with rice, protein, veggies.
Drizzle olive oil and season.
Why it works: Balanced carbs + protein = recovery without the crash.
“But I discipline my body and bring it into subjection, lest… I myself should become disqualified.”
— 1 Corinthians 9:27 (NKJV)