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My Playbook is a collection of quick, mostly full-body workouts. 

I believe frequent, efficient, full-body home strength sessions are the secret to consistency and long-term progress. 

Almost all of these are my actual workouts from over the past year or so! 

This is not a linear program (although I do have 2 1-month challenges), but a library of largely interchangeable workouts.
I recommend 3 sessions per week of your choosing, plus 2-3 cardio sessions. 

They are short, and can be easily “stacked” with other sessions or extended by adding additional rounds.  You can also do them before or after cardio, or as a complement to  heavy barbell training. 

Please adjust the rep ranges as needed to challenge yourself to “near-failure” on each set. 

I have labeled the categories according to whether they can use EITHER kettlebells or barbells interchangeably, or are exclusive to kettlebells. 

For kettlebell workouts using movements like swings/snatches, feel free to skip these or substitute lower-body movements like burpees, jumping jacks, jump squats/lunges. 

If a workout uses a pull-up bar, feel free to sub inverted rows, resistance band rows, or bent-over rows. 

Thanks for your support! I hope you find this app valuable. I’d love to hear from you along your journey!

START HERE (plz read)

How to get the most from Playbook

SWING 101

Kettlebell swings are an amazing movement for building strength, power, and fitness!

This video  covers a few points, but the TWO tips that have been most helpful for me are:
- Start from the floor and hike (NOT from standing while humping the air 😆)
- WAIT to hinge until the bell is about to hit your pants. This is a BACK SAVER and promotes a more powerful swing! 

Aim for QUALITY and POWER over quantity. 
10 strong swings should GAS you! 

Use a heavy enough bell to challenge yourself. This one (24kg used for demo purposes) is actually too light for me but great for single-hand swings, a great variation for extra grip and core challenge!

Demo: How to swing

These workouts will build strength and muscle through foundational movements like pressing, pulling, squatting, lunging, and hinging. 

I recommend 3 strength sessions per week (roughly every other day), plus 2-3 session of cardio on the days in between.

The bonus “Arms + Core” session can be tacked onto your week, or for a day when your legs really need a break. The bonus bodyweight session is a great way to mix things up, or for a summer weekend away! 

IMPORTANT NOTES (please read!):
-	This series is included for Playbook monthly/annual subscribers.
-	I recommend using a pair of dumbbells that you can overhead press about 6-8 times.
-	The workouts are designed for a single pair of dumbbells, but if you have more available, great! Feel free to switch them up, especially to help load up lower body movements.
-	The rep ranges noted are just SUGGESTIONS based on what I have done/would do. Ideal rep range will vary according to individual and weight used – the most important thing is that you challenge yourself with each set!
-	Pull-up bar is optional (and I recognize that pull-up ability varies greatly from person to person). Dumbbell rows or inverted rows (such as with a TRX system or, my favorite, Lebert Equalizer Bars (link in IG bio), may be substituted for pull-ups. Similarly, pull-ups or inverted rows can be subbed for dumbbell rows if desired. Again, adjust rep ranges as needed.
-	If a given exercise is too hard with 2 dumbbells, use 1 – if it’s too easy with 1, use 2!
-	Many of these workouts are quite quick/efficient. Feel free to add reps/rounds, or to “stack” workouts for more volume. 
-	When you’re done, feel free to take a victory lap, or re-visit your favorite sessions.

Please leave reviews, and keep me posted on your progress!

Dumbbell Dad Strength

3 rounds:
half-kneeling shoulder press 
bent over rows 
goblet alternating reverse lunges 

3 rounds:
goblet squats 
push-up w/ shoulder tap 
kneeling waiter curls

W1/D1 Single Dumbbell Strength

Full body blast 🔥

Grab some weights you can overhead press at least 6 times. 

4 rounds (+/- 25 min):
6 curls 
10 push-press
6 front squats 
12 lunges (6/leg)
12 renegade rows (6/arm)
12 dumbbell push-ups
6 burpee push-up complex: burpee-pushup + 2 deadlifts = 1 rep

Rest as needed, and adjust reps as needed.

W4/D3 Dumbbell Dad Pump

W1/D2 Spicy Dumbbell + Bodyweight

3 rounds:
6 thrusters/side 
8 tempo (SLOW) rows/side 
10 suitcase reverse lunges/side 

BONUS (finisher): to fatigue
2 push-ups + 2 plank pull-throughs

W2/D1 Simple Strength

W1/D3 Big Bad Basics

W4/D2 Functional Full Body Fire

W4/D1 Serious Business

W3/D3 One Dumbbell, Many Gainz

W2/D3 Single Dumbbell + Bodyweight 2

3 rounds:
10 push-press
12 deficit push-ups
6 dual racked squats
10 jump-squats
12 reverse lunges
12 rows
10 waiters curls
You can use kettlebells just as well! I

W3/D2 Dumbbell Dadbod Demolisher

W4/D4 BONUS: 12 Minute Arms + Abs

Emphasis: explosive lower body, core, and upper-body push.

Adjust the rep ranges as needed. (I did the upper number of each range for this workout and found it challenging.)

3 rounds:
🔹6-10x push-up/shoulder-tap + quad pose/shoulder/tap (full sequence = 1 rep)
🔹6-10/side: plyo reverse lunge+knee drive 

3 rounds:
🔹5-8x knee-jump to jump-squat 
(If you are still getting the hang of this one, just substitute jump-squats)
🔹6-12x plank tricep extension+knee drive

Bonus‼️
4-6x 100m (or 15-20s) sprints

W4/D5 BONUS: Explosive Bodyweight (20 minutes + sprints)

W3/D1 Muscle Maker

W2/D2 Dumbbell Dad Strength

6 weeks of full-body strength workouts using 1-2 kettlebells and an optional pull-up bar.

These workouts will build strength and muscle through foundational movements like pressing, pulling, squatting, lungeing, and hingeing. 

Perform 3 workouts per week, plus 2-3 cardio sessions of your choice.

Notes/substitutions:
- all but 1-2 beginner sessions are my own workouts from the past year or so 
- adjust rep ranges as needed to challenge yourself with the weight on hand (the reps listed are just what I did)
- if you just have one bell, you can still perform the workouts by working one side at a time 
- feel free to do 2-handed swings instead of single hand (check out my pinned “how to swing” reel on Instagram!)
- if you’re not comfortable with cleans, omit them (e.g. clean and squat becomes just squat, clean and press becomes just press)
- sub single skips or jumping jacks for double-unders 
- can sub kettlebell rows (or TRX/other inverted rows) for pull-ups 
- modify or substitute any exercise as needed (try to use something similar, eg lower body for lower body). The point is to stay consistent and get the work done!

6 Week Total Strength

This checks all the boxes

4 supersets:
6 clean/presses
6 dual racked squats 

4 rounds (circuit):
12 decline deficit push-up 
4x row complex (right/left/both/both)
12 reverse lunges

W5/D2 Bread and Butter Strength 💪 (25 min)

3 round circuit
5 clean/press 
5 racked squats 
4x row complex (R/L/both)

3 round circuit
15 deficit decline push-ups 
10 alt reverse lunges (5/5)
8 horn curls

W6/D3 Double Bell Beastmode

3 rounds:
8 offset thrusters 
6 tempo rows 
12 offset push-ups + shoulder taps 
10 offset suitcase lunges 
10 swings

W4/D1 Efficient and Effective: single bell, unilateral strength

W6/D1 Functional Full-Body Fire 🔥

4 rounds (~27 minutes):
6 thrusters/side 
10 offset lunges/side 
8 tempo rows/side
12 crush push-ups

W4/D3 Jacked Dad

4 round circuit:
8 overhead presses 
6 clean/squats 
12 seesaw rows per side 

Part 2:
3 round circuit
8 split squats per side 
15 knee drive deficit pushups 
12 swings/side 
10 renegade rows (5 per side)

W3/D1 Kettlebell Dadbod Crusher

4 Moves, Infinite Gainz 💪

Notes: Modify sets/reps as needed especially for the pull-ups - 7 just seemed right for me. Substitute KB rows pull-ups or inverted rows if no pull-up bar available.

6 supersets:
5 clean + squat + press (“clusters)
7 pull-ups 

3 supersets:
12 deficit decline push-ups
10 split squats per leg

W4/D2 Less is more 🔥

4 rounds - adjust the reps as needed 

Reverse lunges (12)
Clean + press (6)
Row w/iso hold (6/side)

Bonus core: 2x10 dead-stop push-up + plank pull-thru

W3/D3 Muscle Builder

3 supersets:
6 offset thrusters/side
10 SH swings/side 

3 supersets:
15 rows/side
12 quad-pose pull-throughs

3 supersets:
10 reverse lunge/curls (R+L=2)
10 offset push-ups + shoulder tap per side

W5/D1 One Bell to Rule Them All (25-30min)

4 supersets:
Offset squats (5/side)
2 strict press + 3 push press per side

2 rounds:
suitcase lunge + knee drive (10-12/side)
rows (10/side)
3-way pushups (15ish)

W5/D3 One Bell Workhorse

3 supersets:
alternating clean to offset-squats (4/side)
push-press (5/side)

3 supersets:
clean to reverse lunge (6/side)
rows (8/side)

3 supersets:
SH swings (8/side)
crush pushups (15)

W6/D2 One Bell, Many Gainz

3 rounds:
6 thrusters/side 
8 tempo rows/side 
10 suitcase reverse lunges/side 

BONUS (finisher): to fatigue
2 push-ups + 2 plank pull-throughs

W2/D3 Single bell strength

3 rounds:
Half-kneeling shoulder press 
Bent over rows 
alternating goblet reverse lunges 

3 rounds:
Goblet squats 
Offset push-up w/ shoulder tap 
Kneeling bicep curls

W1/D1 Single kettlebell: Beginner, 20-Minute Full-Body (no swings!)

4 rounds:
12-15 goblet squats
8-12 reverse suitcase lunges per side 
6-10 overhead presses/side 
10-12 rows/side

W2/D1 “The First-Timer”

3 rounds
- thrusters 5/side 
- rows 10/side 
- Offset pushup/shoulder tap, 10/side
- reverse lunge/bicep curls, 10-12

W1/D3 15 Minute Full-Body

3 rounds
- thrusters 5/side 
- rows 10/side 
- Offset pushup/shoulder tap, 10/side
- reverse lunge/bicep curls, 10-12

3 rounds:
6 overhead press/side 
5 offset squats per side
10 suitcase lunges/side 
10 rows/side

2 rounds:
10 SH swings per side 
25 push-ups 
15 jump-squats

W3/D2 1 Bell Burner

Simple but not easy! No swings/snatches, etc. You can sub dumbbells if you want.

W2/D2 15 minute full-body (2)

W1/D2 Beginner Bell + Bodyweight (simple, not easy!)

Unlimited access to 12 of my best workouts - all in one place.
(Workout selection may change over time. “12 months” refers to year-round training, not duration of access.)

Dadbod Essentials

One Bell to Rule Them All (25-30min)

Double Bell Beastmode

Dumbbell Dad Pump

12 Minute Arms + Abs

2 Dumbbells, 20 Minutes, Full-Body

3 rounds:
Half-kneeling shoulder press 
Bent over rows 

3 rounds:
Goblet squats 
Offset push-up w/ shoulder tap 
Kneeling bicep curls

Single kettlebell: Beginner, 20-Minute Full-Body (no swings!)

Jacked Dad

Bread and Butter Strength 💪 (25 min)

Explosive Bodyweight (20 minutes + bonus)

15 Minute Full-Body (1 bell)

Simple and effective moves. 

5 rounds:
5 clean + press
6 dual racked squats 
4x row complex (R, L, both, both)

Dad Strength 🔥

15 minute full-body (2 bells)

Bell + Bodyweight

Beginner Bell + Bodyweight (simple,  not easy!)

12 workouts to gain strength, muscle, and fitness. All you need is a pair of kettlebells and a pull-up bar!

3 workouts / week. (I recommend cardio at least 2-3 days in between.)

- Over 30 kettlebell exercises/variations, organized into efficient full-body workouts 

- Reps are RECOMMENDATIONS - adjust as necessary to challenge yourself while maintaining good form! 

- If a workout includes an exercise you aren’t comfortable with or ready for for, feel free to substitute for a similar upper or lower body movement. 

- When you’re done with all 12, START AGAIN or save your favorites for later! 

- Make progress by increasing reps and eventually getting heavier kettlebells!

Kettlebell Strength 2.0 (the Dadbod Dozen)

3 rounds:
6 dead-clean + press per side 
15 goblet squats 
10 rev lunges per side 
12 rows / side

W1/D1

5 rounds:
10 dead-stop push-ups 
10 goblet clean + squats 
10 gorilla rows/side

W1/D2

3 rounds 
row + clean + rev lunge (6/side)
unilateral thrusters (6/side)
offset shoulder tap push-ups (10/side)

W1/D3

3 rounds:
overhead press (5)
deficit push-ups (10)
racked squats (6)
alt reverse lunges (12: 6 per side)
seesaw rows (10/side)
kneeling horn curls

W2/D1

W2/D2

W2/D3

W3/D1

W3/D2

W3/D3

W4/D1

W4/D2

W4/D3

6 weeks of full-body strength workouts using 1-2 kettlebells and an optional pull-up bar.

These workouts will build strength and muscle through foundational movements like pressing, pulling, squatting, lungeing, and hingeing.

Perform 3 workouts per week, plus 2-3 cardio sessions of your choice.

Notes/substitutions:
- these are all my own real workouts from the past year or so!
- adjust rep ranges as needed to challenge yourself with the weight on hand (the reps listed are just what I did)
- if you're not comfortable with cleans, omit them (e.g. clean and squat becomes just squat)
- feel free to do 2-handed swings instead of single hand
- sub single skips or jumping jacks for double-unders
- can sub kettlebell rows (or TRX/other inverted rows) for pull-ups
- if you just have one bell, you can still perform the workouts by working one side at a time
- modify or substitute any exercise as needed (try to use something similar, eg lower body for lower body)

6 Week KB Strength

3 rounds:
Half-kneeling shoulder press 
Bent over rows 
goblet alternating reverse lunges 

3 rounds:
Goblet squats 
Offset push-up w/ shoulder tap 
Kneeling bicep curls

4 Wk Dumbbell Strength

A collection of quick-hitting sessions using 1-2 kettlebells.  Great for maintaining consistency when you’re squeezed on time. 

TIP: Each workout includes upper and lower body, but is not entirely “full-body” and might be missing elements such as chest or upper body pull. If you have a couple extra minutes, finish with some push-ups or pull-ups to round out the workouts that didn’t include these movement patterns!

Ten under 10

10 minute full-body EMOM

One Bell Wonder

perform as an EMOM - each minute, switch exercises

stupidly simple

Double Bell Blitz

I used a somewhat heavier bell, so increase the reps as needed to challenge yourself

thrusters and ballistic rows (one bell)

Presses and Swings

lunges, rows, and pushups

quick and dirty burner for when “it’s been a day”

push-ups and snatches 🥵

Thrusters and Renegade Rows

alt dead-clean + squat (5/side)
overhead press (8/side)

Single Bell Strength (10 min)

BONUS: 10 minute HIIT

What’s New

One bell, full-body strength 💪

Grab a bell you can press about 5 times - if you only have a lighter one on hand, adjust (increase) the reps below to challenge yourself! 

4 rounds:
offset thrusters (6/side)
rows (10/side)

3 rounds:
dead-stop clean + rev lunge (6/side)
crush push-ups (12)

BONUS: 3 sets of 10 single arm swings per side (1 min per side)

one bell workhorse

(1 bell, ~25 min)

3 rounds (circuit):
12 alt dead-cleans 
8 thrusters/side
12 rows/side

3 supersets:
12 reverse suitcase lunges / side
12 x dead-stop push-up + plank pull-through

straight to business (1 bell, ~25 min)

minimalist moves for major muscle

let’s get yoked with 1 bell (30 minute full-body pump)

stupidly simple. not easy.  (10-15 minutes)

4 rounds: 20-25 minutes 
alt clean + press (5/5)
dumbbell push-ups (20)
alt reverse lunges (8/8)
renegade rows (5/5)

3 rounds:
alt clean + squat (5/5)
overhead press (6/side)
ballistic rows (10/10)

3 rounds:
SA swings (10/side)
crush push-ups (15)

bonus - some curls!

let’s get jacked

3 rounds:
16 reverse lunges
10 cleans 
20 deficit push-ups
4x gorilla row complex (right, left, both, both)

Feel-Good Fifteen

Use a heavy-ish bell you can push-press for sets of 6. If you go lighter, adjust the reps as needed to challenge yourself. 

3 rounds
8 clean + squat 
6 push press / side
12 crush push-ups 

3 rounds
6 suitcase deadlift+rev lunge/ side
8 rows/side
6 Kb curls or hammer curls 

bonus: 2x 25 KB swings

30 minute single-bell full-body

I used some heavier bells for this one (32kg - the limiting movements were push press and cleans).  Increase the rep ranges if you choose more moderately weighted bells.

Backyard Beast Mode (2 big bells)

Busy Dad’s Best Friend

Single Bell Full Body (30-35 min)

One Kettlebell

Single bell strength (beginner friendly, no swings)

“The First-Timer” (beginner kettlebell strength)

This is closely based on a recent workout. A few movements have been modified. 

5 rounds:
3x (swing, clean, snatch complex) per side 
Do each side every 1:15

3 rounds:
6 overhead press/side 
5 offset squats per side
10 suitcase lunges/side 
10 rows/side

2 rounds:
10 SH swings per side 
25 push-ups 
15 jump-squats

1 Bell Burner

Emphasis: upper body hypertrophy with a bit of conditioning 🔥

32KG bell used here 

4 rounds:
15 swings 
5 waiters press/arm 
8 rows/arm 

4 rounds:
40 double-unders (OK to sub single skips or jumping jacks)
10 crush push-ups 
6 bicep curls

28 Minute Big Bell Burner (emphasis upper and cardio)

3 round circuit 
(rest as needed but keep it honest) 

6 overhead press (each arm)

5 x complex (row(2) + dead-stop clean + offset squat) each side 

10 swings per arm

One Bell, 15 min

One Bell Workhorse

Efficient and Effective: single bell, unilateral strength

Offset thrusters (4/side)
Suitcase deadlift to reverse lunge (6/side)
Crush push-ups (15)
Rows (8/side)

Bonus: 3x 20 KB swings (I did some pull-ups too)

Single Bell Muscle Builder

5 rounds: (roughly EMOM format e.g. 1 min/exercise)
20 swings
15 hand-release (aka dead-stop) push-ups
12 goblet squats 
8 rows per arm

Single Bell Blitz

One Bell, Many Gainz

4 supersets:
suitcase deadlifts (6/side)
goblet squats (6)

4 round circuit:
swings (12)
crush push-ups (15)
rows (15)

Big Bell Burner 2.0

I hit this one after returning from vacation. Don’t underestimate! 

4 round circuit:
8 offset thrusters/side 
8 tempo (slow) rows/side
10 reverse suitcase lunges/side
10 offset shoulder-tap pushups/side

single bell basic strength

4 rounds:
6 rows per arm
12 swings
10 crush push-ups 
8 goblet squats

I’m using a 32KG bell

Big Bell Blast (1 Bell, 16 Minute Full-Body)

Push-ups + Swings

17-minute single bell full-body pump

15-minute Heavy Bell Leg Blaster

5 rounds 
- 15 SH swings/side 
- 40 double unders 

Rest as needed but no slacking!

Adjust reps as needed based on KB weight and your level  

*Substitutions*
- Ok to do two hand swings 
- Ok to sub single skips (do 50)
- No rope?Jumping jacks (30) or burpees (10)

Skip + Swing HIIT

1 heavy bell, optional parallettes

3 rounds:
Offset split squat (10s/side)
decline deficit push-ups (15)
KB swings (15)
KB rows (8/side)

Big bell strength

3 rounds:
Clean/squat/clean/lunge - 3/side
3-way push-ups - to fatigue 
Tempo rows - 3/side

I’m using a 28kg bell

Quick Hitter (1 bell, 15min)

Full-body strength 

3 rounds (20-25 min):
8 clean/press per side 
12 SH swings/side
8 offset racked squats/side 
8 tempo rows/side 

Bonus: some push-ups

Backyard Bell Basics (20-25min)

Warmup: 2 min DUs

4 rounds:
5 press/side
10 SH swings/side 

finisher:
20 Gob Squats
30 push-ups

Single Bell Strength

4 supersets of:
🔹20 plank pull-through
🔹12 KB swings/arm
for some posterior chain, core, and cardio work 🔥

Swings and core (10 minutes)

12 minute HIIT/Cardio

5 rounds:
6 goblet squats 
10 swings 
12 crush push-ups 

grab a big heavy bell! adjust the reps to challenge yourself with whatever weight you have.

15 minute push + legs

Use a heavy bell that you can still swing with one hand  

I used the 32kg- use a weight and rep range that’s comfortable for you. 

3 rounds (perform for both sides each round )

Dead-clean to reverse lunge (6)
Bell-assisted 1A push-ups (10)
Rows (8)
SH swings (8)

Single Bell Full-Body
(15-20 min)

2 rounds:

5 clean/press, straight into 5 push press 
12 rows
12 rev lunge 
8 squats

2 rounds:
5 snatches (or half snatches) 
20 feet up push-ups

15 Minute Full-Body

4 rounds (15-20 min)
___________________
1. 8 offset thrusters R
2. 8 offset thrusters L
3. 10 swings R + 10 swings L
4. 15 inverted rows (can sub KB rows, 10-15 on each side and take an extra minute)

Bonus - 2x dips to failure

15-20 min Full-Body 🔥

15 Minute Full-Body

3 rounds
- thrusters 5/side 
- rows 10/side 
- Offset pushup/shoulder tap, 10/side
- reverse lunge/bicep curls, 10-12

2 rounds, 6-8 reps per movement 
🔹reverse lunge/knee drive + shoulder press with pause 
🔹push-up (2) + renegade row (push-ups + R/L = 1)
🔹sit-up + crush-grip overhead press 

🔥Bonus🔥:
Knee-jump to snatch (2 sets/arm)

Core-Crushing Combos

15-Minute AMRAP

Pair of Kettlebells

15 minute full-body

Muscle Builder

Two supersets. This one involves some ballistics practice.

4 rounds:
3x clean/squat/lunge complex
4x renegade row + 2 push-ups 

4 rounds:
12 swings (6R/6L)
5 presses/side

4 moves, endless gainz

This was a GOOD ONE 🙌

No pull-ups bar? Sub 10 gorilla rows/arm 

6 rounds (2 min/round aka E2MOM):
5 clean + thrusters (“clusters”)
5 pull-ups

(2 min rest)

4 rounds
(2 min/round, 1 min rest rest between rounds):

10 reverse lunge + knee drive
 (R + L = 2 reps)
5 x (push-ups(2) + renegade row) 

Bonus: 2 mile run

20-Minute Full-Body Muscle

These variations on common movements will light up your core! 

3 rounds: (adjust reps as necessary)
_______________________________
rotational offset thruster (6/side)
push-up + plank pull-through (12)
dead snatch to R lunge (5/side)
tempo rows (6-8/side)
kneeling horn curls (10-12)

Full-body + Core (25-30 min)

The workout (27 minutes)
4 supersets
thrusters (8)
pull-ups (6+4 w/ a little shakeout between) - or substitute rows (challenging rep range)

3 rounds:
reverse lunge + knee drive (8/side)
renegade rows (5/side)
decline deficit pushups (15)