NEXT LEVEL DAD
Faith · Family · Fitness
One kettlebell, every muscle group, and zero fancy machines. Just the work that transfers straight to the job — forcible entry, drags, stair climbs, and staying healthy through a 24/48.
Pick a group, run a few moves, and add a little each week. Don't overthink it — consistency beats complexity every time.
Choose 1–2 muscle groups per session. Don't try to hit all six at once — you'll just burn out.
Pick 3–4 exercises from the group, run them in order, and rest as listed between sets.
Week 1: the listed reps. Week 2: add a rep per set. Week 3: add weight or another set.
A simple split that fits shift life: Mon legs + core · Wed back + arms · Fri chest + shoulders.
Form cues, sets, rest, and why each one matters on the fireground. Tap a demo to see it done right.
The full Next Level Dad system helps you lose the weight, keep the strength, and not lose your mind on shift.
Around station equipment and the energy you actually have post-shift. No fluff, no fancy machines.
Works around 24s, station meals, family dinners, and the 3am call. Not a rigid meal plan you'll quit in a week.
Real accountability. Text access. Live adjustments when the rig gets in the way of the plan.
Weekly check-ins so you always know what's working and what to tweak. No guessing.
If you're a firefighter or busy dad who wants to get strong, drop the weight, and actually keep it — book a free 15-minute call. No pitch, just a real conversation about what's getting in your way.