Deadlifts to Diapers: Your Dad Fitness Plan

Deadlifts to Diapers: Your Dad Fitness Plan No time to work out? Lower back always sore? Kids always screaming? Welcome to dad life. In this episode of The Dudela Podcast, we’re joined by Jordan Murphy—former college football player, certified strength coach, and full-time dad of two—for the ultimate guide to realistic fitness for real dads. From sneaking in 36-minute workouts to building a home gym with nothing but a kettlebell and a dream, Jordan gives actual strategies that work when your hands (and arms) are full of kids. Here's what we break down in this episode: How to work out with no time and no gym The 36-minute dad workout formula Creating a home gym setup on a budget Why your lower back is your most valuable asset as a dad Simple meal prep hacks (including life-saving breakfast burritos) How to bounce back after vacation, illness, or burnout Why fitness is about longevity—not six-packs How your kids learn about health by watching you Ways to support your wife’s fitness without being “that guy” Plus: cold showers, protein bars, and the now-famous curl belt at stoplights If you’ve ever Googled: dad workout plan, how to get fit after baby, home workouts for new dads, dad bod recovery, tired dad fitness, fitness after twins, how to stay fit with kids, quick workouts for busy dads, stay-at-home dad workout, husband workout routine, dad health hacks, mental health for dads, dad energy tips, how to support wife postpartum, dad diet plan, parenting and fitness, home gym on a budget, realistic fitness goals for dads This episode is for you. Want the actual workout circuits Jordan uses? Join the Spit-Up Society Discord and check the new workout channel 👉 thedudelaco.com/join We'll be posting weekly workouts, dad hacks, and wellness tips from real dads doing their best in the chaos. No shame. Just gains.