Lifting with Kids

That’s a busy schedule for sure. Either you work out on your off days for two longer sessions, or you could lift during the week 30-45 mins at a time. But unless you have a home gym that’s probably not going to work.

Unless the wife is willing to sacrifice the 5-6pm time for you to train, then off days would be my suggestion.

You could also buy some kettle bells or dumbbells. You can get in good shape just using those at home.

I work in BFE with a 30 minute lunch break

It's about a 50 minute commute. I used to be able to wake up a little before 3am and get a good workout in but I just can't wake up anymore.

10 hour days work about 2hrs of commute

so you are in a bad spot with that early wake up call

#1 sleep is more important that training for long term health

#2 diet is more important that either

#3 you are going to have to do it at home, is what it is. Set aside 30-45 min and get after it. you are going to make to have to make time, period. Most of us with home gyms ended up with them because we were in your same situation

sounds like you have DB's and a bench, i suggest getting the following also and getting after it

1) gymnastic rings
2) weight vest (up to 80lbs)
3) 50/100 lbs strongman sangbags
4) couple Kbs, I recommend 26,36,53 lbs bells
5) bands (i suggest elitefts or rogue or westside)

you can get a bad arse workout in with the above and what you already have. you are not going to be able to do true bodybuilding or powerlift but you can get in the best shape of your life easily with the above

you could do the following


push:
1) db/kb/sandbag bench/press & all variations
2) pushups/ring pushups & all weighted variations
3) dips
4) gymnastic iso holds & other ring work
5) shoulder work
6) tricep work with Dbs and rings


pull:
1) db/kb/sandbag rows and variations
2) pullups/chins and variations
3) ring rows and other upper back work with vest
4) gymnastic iso holds
5) shrugs
6) weighted walks
7) bicep work with dbs/kbs/rings

legs:
1) goblet and sandbag squats all variations
2) kb swings
3) sldl/rdl
4) lunge and all variations
5) all single leg variations
6) calf/tib raises, seated w sandbag and standing with vest/dbs/kbs


as you can see you can get the whole body worked pretty good. I would suggest trying to find the body by rings program for upper body. look at the greyskull approved conditioning books for you conditioining.

hope that helps

Appreciate inconsistency. You can still find 3 days a week to get it in, just not the routine or schedule you are accustomed to. Your workouts will likely be weekend heavy, with a day or 2 during the week that are short, maintenance types. I fight a similar schedule, with after school kids' sports mixed in. Not much time for you, but take advantage of what time there is. Still better than doing nothing.

Thanks for the detailed response. My next question was suggestions for good dB workouts

I put in a home gym in March or so. I have toys in there for my kids and encourage them to come with me. My daughter (4yo) has a gymnastics bar down there that she plays on, and my son (2yo) plays with toys or the bar also. I bought some cheap kid workout stuff (think plastic/foam weights) for them to work out with me. You might be surprised at how they will want to go with you, especially if it's just a couple times a week.

My boy is 4, home gym. He plays with stuff in the garage while I lift. He knows to stay out of the danger zone during sets and does his sets while I rest. Just got to make it a priority and turn it into time well spent together, bonding and creating good habits for him.