MiniWorkoutDad’s 75 mins a Week Fitness at 54
1. Home Workouts
I do The Weekly 75 workouts — nothing else.
My sandbag workouts for 25 minutes, 3 times a week.
For strength, cardiovascular fitness and physique.
❌ No gym or jogging or other fitness.
I started these aged 51½, after 4½ years of doing zero regular fitness or gym.
How I do my workouts
I use the workout methods detailed in my free PDF guide.
I always workout to my own workout videos
Why? Because the video sets the pace, keeps my technique tight and prevents stalling or cutting short the holds.
Sticking to the video maintains a consistent standard. So, if you add more weight, you know you’re making genuine progress.
Each workout video plays for three cycles.
I set a 25 minute timer and hit play on a video.
After the 3 cycles is done, I’ll take on water and hit play again — or on another video — until I’m out of time.
I use my own design GripSack 50-70 sandbag
I have my GripSack weighted up to 62lb (I weigh 147lb)
It’s designed to be handled like a sack, which is best for the workout. And, you can change the weight of the sack quickly by using weight plates.
I’ll often start light (roughly 50lb) for three cycles to warm up. Then add 11lbs (a 5kg plate) for 3 heavy cycles.
For the last three cycles I often do a ‘Finisher’ run of cycles with extended holds. If I’m feeling strong I’ll keep the weight at 61-ish pounds. If not, I’ll drop 5.5lb off my sack.
No extra gym or cardio fitness
No gym, free weights, or other fitness.
These 3 x 25 min sessions cover everything.
They build muscle, push heart rate max and physcial endurance, and develop a concrete core.
I do best efforts, 3 times a week and I’m done.
2. Eating
I eat real food…and plenty of it
I aim for 25-30g of protein per meal and I eat four meals per day.
That’s about 1.5g protein per kg body weight per day — mostly from oily fish, chicken and eggs, but also lamb, pork and beef.
I don’t fear fats: butter, peanut butter, olive oil, milk, yoghurt and cheese.
And I eat lots of carbs: rice, pasta, bread, potatoes, sweet potatoes, fruit and veg (and even some sweet treats!).
I don’t calorie count or stick to a diet…
But, I maintain an intuitive balance to my eating.
I need to eat “in surplus” to stand any chance of building muscle.
My daily calories range from 2500-2850 kCal, depending upon whether I’m pushing for muscle or trimming back excess fat.
I nearly always cook from fresh and limit highly processed foods.
3. Alcohol
I enjoy a glass or two of wine
And, a cold beer on a hot sunny day.
But, I drink less now than at any other time in my adult life, because it stops me sleeping.
I rarely drink alcohol on a workout day.
I limit alcohol consumption to the weekends — unless I’m on holiday or it’s a special occasion.
4. Sleep
I wish I could get more!
I read all the advice about how 7 or 8 hours a night is great for your health, but my brain doesn’t listen.
6½ hours is a good night for me, always has been.
I practice good “sleep hygiene” but, if I go to bed earlier, then I just wake-up earlier!
5. Supplements
No TRT, no PEDs, no steriods
I want to be healthy, so I have zero interest in unnatural ‘assistance’.
“Performance Enhancing Drugs” don’t fit with my health goals; they’ll harm more than help.
And, I don’t believe a 53 year old should have the same free testosterone levels as a 17 year old.
I take Magnesium (for sleep & mood) and Vitamin D + K2, because I don’t get enough sun. That’s it.
The Sweetspot Solution
Staying fit is an unending problem that needs a permanent solution.
One you can stick to!
The sweetspot in fitness is where what you put in feels a bargain, compared to what you get out.
I discovered that, when you scale back change, you give yourself a chance to succeed.
That’s my regimen in a nutshell.
Click this button ☝️ if you’re ready to make today Day One… instead of just another ‘one day’.
Be Stronger
Be Fitter
Be Younger