Happy Birthday GIF by Jelene
 
Now that my apartment elevator is going to be out of commission for the next 12 weeks or more I figured I should try to get back into shape. Up at 5:45 am.

Morning Kettlebell Workout = 3 sets of 25lbs kettlebell

Just gotta remember to start easy so i don’t injure myself.
 
Guess who’s back? Back again…Krouse is back…tell a friend…

After 2.5 years of work with my company, I was impacted by the global restructuring and laid off on Tuesday. Wednesday was mostly for being melancholy, but today (Thursday) is for turning things around by getting my mind and body right.

4-minute warmup into 2-minute warmup stretch. 3-sets of 60-Day Bootcamp Day 1 + 2-sets of Punch Up Challenge Day 1 + 4-minute cooldown stretch = DONE

The plan is to get consistent and get back to morning workout routine so I’ll slowly start to get back to an earlier routine. Baby steps…
 
1.36 mile outdoor walk + 5-sets of Bootcamp Day 2 with 12 pound dumbbells + 5 sets of triceps extensions + 6 sets of seated rows (45-90 pounds) + 3-sets of incline chest press with 15 & 20 pound dumbbells = DONE ✅

I’m definitely going to feel sore tomorrow.
 
After Friday’s workout, my body was so sore I gave myself a rest weekend. 😅 Then last night… oof. My toddler kept waking up and insisting I sleep in her room. She got me up 3 times, so yeah—about 6 hours of broken sleep.

Still dragged myself up this morning and got it done anyway! 💪
✅ 4-min warmup
✅ Sore Muscles Stretch
✅ 3 sets of 60-Day Bootcamp Day 7
✅ Caught up on the November Pushup Challenge (72 pushups!)
✅ 10-minute meditation
DONE!

Feeling tired and a little worn down, but proud I showed up. Hoping for a good day and goodnights rest.

“It’s not about being perfect—it’s about showing up, even when it’s hard.”
 
Crushed it today! Actually slept well, dropped the kid at daycare, knocked out my civic duty at the polls, AND got a workout in. Running on all cylinders!
✅ 3 sets (no rest) of 60-Day Bootcamp Day 8
✅ Day 4 November Pushup Challenge (15 pushups)
DONE!

“The successful warrior is the average man with laser-like focus.” —Bruce Lee
 
✅ 4-min warmup
✅ Sore Muscles Stretch
✅ 4 sets of 60-Day Bootcamp Day 10
✅ Caught up on the November Pushup Challenge (54 pushups!)
✅ 4-min Stretch & Release Cooldown Workout
✅ 3-minute cold plunge
DONE!
I didn’t work out for the past two days because my toddler hasn’t been sleeping well, which means I haven’t been sleeping well either. However, I managed to get 8 1/2 hours of sleep last night, which left me well-rested enough to tackle this full-body workout and even add some pushups! I completed days 6 and 8 of the pushup challenge, but I didn’t have the energy or arm strength to do Day 7’s 38 pushups. I plan to catch up on the pushup challenge as soon as possible, but today I’m proud of my accomplishment.

"Do your best, forget the rest." –Tony Horton
 
✅ 4-min warmup
✅ Sore Muscles Stretch
✅ Day 7 & 9 November Pushup Challenge (78 pushups)
✅ 3 sets of 60-Day Bootcamp Day 11
✅ 60-Day Bootcamp Day 12
✅ Post-Workout Recovery Stretch
DONE!!

Working out while watching your 2-year-old is a challenge, but it’s also incredibly rewarding and adorable! I powered through my workout with my daughter by my side, as she joined in with her toys and even crawled underneath me during bridges and tunnels. It was a blast! My arms and shoulders are feeling the burn, but I’m thrilled with the progress. The pushup challenge is intense, but it’s arrived at the perfect moment to kickstart my 60-day bootcamp. I may be a day behind, but I’m determined to catch up quickly, so I’m not worried at all. While I’m sticking to simple pushups for now, my ultimate goal is to master diamond pushups. I’m incredibly proud of myself for completing this workout while handling solo dad duties! Let’s keep pushing forward!

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To anyone that sees this post, what does your pre-workout routine look like? Do you also do the same as me or something else? Just curious to hear more about everyone's pre and post-workout routine.

✅ 4-min warmup
✅ Sore Muscles Stretch
✅ Day 10 & 11 November Pushup Challenge (92 pushups)
✅ 4 sets of 60-Day Bootcamp Day 13
✅ Post-Workout Recovery Stretch (8-minutes)
DONE!!
 
✅ 4-min warmup
✅ Sore Muscles Stretch
✅ Day 13 November Pushup Challenge (50 pushups)
✅ 5 sets of 60-Day Bootcamp Day 14
✅ Post-Workout Recovery Stretch
DONE!!!

Great workout but why does it feel like I struggled a bit with this workout? Hoping it's just my body getting used to the strain of daily workouts. Happy to be done for the day!
 
ajkrouse said:
Great workout but why does it feel like I struggled a bit with this workout? Hoping it's just my body getting used to the strain of daily workouts. Happy to be done for the day!
Click to expand...
Could just be an off day?

Could also be food-related too. Not in a good food bad food kind of way, food is food and if you like it then great. But like if you have a really heavy meal or you're not eating enough that could be playing a role? I know if I forget to eat for the first few hours of the day it'll affect my exercise later and most of the time it doesn't even occur to me that that's the reason until my wife reminds me. Lots of sugary stuff the night before makes me feel lethargic too (either it's a recent thing or I never made the connection until a few years ago).

It's worth paying attention to how food makes you feel (if you haven't already!). Doesn't mean you have to change what you're eating, it's just useful info to know.
 
agc said:
Could just be an off day?

Could also be food-related too. Not in a good food bad food kind of way, food is food and if you like it then great. But like if you have a really heavy meal or you're not eating enough that could be playing a role? I know if I forget to eat for the first few hours of the day it'll affect my exercise later and most of the time it doesn't even occur to me that that's the reason until my wife reminds me. Lots of sugary stuff the night before makes me feel lethargic too (either it's a recent thing or I never made the connection until a few years ago).

It's worth paying attention to how food makes you feel (if you haven't already!). Doesn't mean you have to change what you're eating, it's just useful info to know.
Click to expand...
That’s a fantastic point. I did that workout in the afternoon and I think you may be right that I didn’t eat enough prior to the workout. Going to pay more attention to it prior to afternoon workouts and make sure I eat enough post-workout. Thanks!
 
✅ 4-min warmup
✅ Sore Muscles Stretch
✅ Day 14 November Pushup Challenge (55 pushups)
✅ 4 sets of 60-Day Bootcamp Day 15
✅ Post-Workout Recovery Stretch
DONE!!!

Didn’t get a chance to do any official workouts this weekend because I was hosting family and friends for my daughters 3rd birthday party on Saturday but I did run around town getting things done and made sure to do some cardio. After saying goodbye to family and cleaning up the house on Sunday I went to bed at 10:45pm and for some reason my body decided to wake me up at 5am this morning. Weighed in at 173.6lbs this morning so glad to do a core workout and pushups this morning. Now for a quick post-workout breakfast and protein shake. I’m thinking scrambled eggs and toast or Greek yogurt with granola and an apple.

Whats your go-to post-workout meal?
 
✅ 60-Day Bootcamp Day 16
✅ Day 15 November Pushup Challenge (60 pushups)
DONE

I went to bed early last night and yet, because my toddler woke up 3 different times during the night, I don't feel like I got a good nights sleep. Today's chill bootcamp workout was exactly what I wanted. Add in the 60 pushups and I'm feeling accomplished because some workout is better than no workout.
 
Well as you can tell I fell off the workout wagon just before Thanksgiving but fortunately I'm back! Having ADHD and trying to create a morning routine has always been difficult but I'm committed to making it a habit while I build my startup Happikid.com.

✅ 4-min warmup
✅ Sore Muscles Stretch
✅ Back Into It Workout + EC (7-sets no rest)
✅ 2 sets of 30-second plank
✅ 12 minutes of meditation
DONE!

Feeling proud of myself for going to bed at a reasonable hour and waking up early this morning in order to complete my first goal of the day! Now to get the day going...
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✅ 4-min warmup
✅ Sore Muscles Stretch
✅ Coda Workout (3-sets no rest)
✅ New Me Workout (2-sets no rest)
✅ 5-minute Post-Workout Recovery
✅ 18 minutes of meditation via the free Insight Timer app
DONE!
Started HIIT today to kickstart my beach body goal for late May. I've realized something about my ADHD brain: I thrive on daily Workout of the Day formats rather than rigid programs. There's something about the surprise factor—waking up to discover what today's challenge is—that gives me that dopamine hit and keeps me engaged. When I can see the whole program laid out, I lose momentum. The daily reveal keeps it fresh. Now I just need to stay consistent.
 
My wife had pilates at 9:30 this morning, and I still wanted to get a workout in while watching our daughter. So I figured—why not just work out with her?

✅ 16 minutes of meditation via the free Insight Timer app
✅ 4-min warmup
✅ Sore Muscles Stretch
✅ 24-minutes of Cosmic Kids Yoga

Honestly, she had way more fun than I expected. She absolutely loved trying to mimic the yoga poses and got completely absorbed in the storyline. I got a light workout in, she had a blast, and we spent the whole morning moving together.

I'd call that a win for a Saturday.
 
Thanks for the support, @aku-chan @Jaga @Dyneti @Fremen @lizita @MangoTux @HellYeah! 👍🏻

Ten days into dry January and I’m already noticing the benefits—deeper sleep and waking up more refreshed, which makes it so much easier to stay consistent with my morning routine.

Today’s wins:
✅ 10 minutes of meditation (Insight Timer) before getting my daughter up
✅ 25 minutes brisk walking after the daycare drop-off—2 miles despite the cold

Now it’s time to dive into HappiKid and keep building toward those investor meetings and launch. Let’s go! 🚀
 
Today’s wins:
✅ 9 minutes of meditation (Insight Timer)
✅ 4-min warmup
✅ Sore Muscles Stretch
✅ 7-sets of Get Back Up Workout (no break; used 3 pound ankle weights on my wrists)
✅ Cooldown stretch
DONE
Lesson learned the hard way today: don't unbrick your phone until AFTER meditation and workout are done.

Got my daughter to daycare on time thanks to keeping my phone bricked, but then made the mistake of unbricking it during breakfast. Lost track of time scrolling and pushed my entire routine way later than it should've been.

The good news? I still completed everything: ✅ Meditation ✅ Workout

The better news? I now know exactly when that phone needs to stay locked—until my morning goals are done. No exceptions.

Progress isn't just about the wins, it's about catching the patterns that derail us. 💪
 
Today’s wins:
✅ 4-min warmup
✅ Sore Muscles Stretch
✅ 5-sets of Speed & Power Workout (30 second break after set 3)
✅ Cooldown stretch
✅ 10 minutes of meditation (Insight Timer)
DONE
That Speed & Power workout absolutely destroyed me today—but in the best way. 💪

Hit a wall after the 3rd set and wanted to quit, but the Motivation Daily podcast during my warmup kept me locked in and pushing through. Sometimes you need that external voice to drown out the one telling you to stop.

Also helps when you're running on great news from yesterday and a solid night's sleep. When the mind is right, the body follows.

✅ Workout complete
 
7 DAYS. 7 WORKOUTS. 💪
Today's wins:
✅ 27 minutes of meditation (Insight Timer)
✅ 4-min warmup
✅ Sore Muscles Stretch
✅ Core.exe Workout (3 sets + Extra Credit)
✅ EoD 30 W-extensions
DONE

A week ago, this was just an intention. Today, it's slowly becoming a HABIT.

I'm determined to keep this going because I've proven to myself that there's always time for at least 15 minutes of movement.

No excuses. No perfect moment. No ideal conditions. Just the decision to move.

Consistency beats intensity. It compounds. It transforms.

Celebrating this full week because I'm not just working out for today—I'm training for the dad I want to be in 20, 30, even 40 years. The one who can keep up with his daughter. The husband who shows up looking and feeling his best for his wife. The person who's confident in the body he's built through consistency and time. We don't get better by doing what's easy. We get better by showing up when it's hard.

The streak continues tomorrow. 🔥
 
Today's wins:
✅ 12 minutes of morning meditation (Insight Timer)
✅ 4-min warmup
✅ Sore Muscles Stretch
✅ Leviathan Workout (4 sets + Extra Credit)
✅ EoD 30 Bridges + Oblique V-ups (25 per side)
✅ Cooldown stretch
DONE

I didn't workout on Saturday or Sunday but I did continue with my morning meditations. Feeling good that I was able to knockout this full-body circuit workout and add in some solid core exercise. It's got me feeling really confident that the little daily actions will add up to a big reward in the end!
 
Today's Wins:
✅ 11 minutes of morning meditation (Insight Timer)
✅ 4-min warmup
✅ Sore Muscles Stretch
✅ Rebel Mode Workout (7 sets + no breaks)
✅ Abs, Please Workout (3 sets) + EoD supersets:
• Set 1 → 20 Plank Rotations
• Set 2 → 10 Push-Up Shoulder Taps
• Set 3 → 30 Bridges
✅ 4:30 minute Cooldown stretch
DONE

Missed Wednesday's workout after a late networking event, but showed up TODAY and pushed harder to make up for it. That's what consistency looks like—not perfection, but showing back up.

Brick app continues to be a game-changer for blocking distractions in the morning. When social media and distracting apps are locked out, there's nothing left to do but turn on some upbeat music and move. Morning meditation + workout sets the tone for everything: sharper focus, better mood, cleaner eating choices throughout the day. It all compounds.

THE BEACH BODY CHALLENGE: 17 WEEKS TO MEMORIAL DAY (May 25, 2026)

Current stats: 40M | 170 lbs | 5'7" | ~23% body fat Goal: 150–155 lbs | 12–15% body fat | visible muscle definition

The math is simple:
  • Lose ~20 lbs over 17.5 weeks
  • Target: 1.1 lbs per week
  • Highly achievable with consistency
I have the time. I have the discipline. Now I just have to remind myself to execute.
 
Today's Wins:
✅ 20 minutes of morning meditation (Insight Timer)
✅ 4-min warmup
✅ Sore Muscles Stretch
✅ Push, Squat, Repeat Workout (3 sets)
✅ EoD 30-count tree pose hold each side
✅ Cooldown stretch
DONE
What I loved about today's workout was how simple it was. Just push-ups and squats. No equipment needed. After 3 sets, my shoulders and arms were definitely feeling it, but honestly, that's the whole point.

It's a straightforward circuit that builds strength, endurance, and mental toughness. Plus there's something satisfying about nailing the basics. Simple doesn't mean easy.

I bookmarked this one for when I'm traveling for work. Sometimes the best workouts are the ones you can do in a hotel room.
 
I took a rest day Saturday, followed by a light 10-minute yoga session with my wife and toddler on Sunday. Monday brought sledding, which turned into a workout when I had to carry my 30-pound toddler for most of the 20-minute walk home. That definitely counted! Today, I’m back in the groove with a solid Darebee session.

Today's Wins:
✅ 8 minutes of morning meditation (Insight Timer)
✅ 4-min warmup
✅ Sore Muscles Stretch
✅ Body Patch Workout (3 sets + EoD Supersets after each set: • Set 1 → 20-count Side Elbow Plank Hold each side • Set 2 → 40 Wide Arm Circles • Set 3 → 30-Count Sumo Squat Hold)
✅ Body Patch+ Workout (2 sets with 7.5lb dumbbells + EoD Superset after each set: • Set 1 → 20-tap side lunges • Set 2 → 30-count tree pose hold each side)
✅ Cooldown stretch
DONE
 
Didn't work out yesterday. My daughter woke me up in the middle of the night and I was just too tired to function. It happens. Fortunately, I got good sleep last night and felt ready to go this morning.

Progress Check: Starting weight: 170 lbs Today's weight: 167 lbs Goal weight: 150 lbs

Down 3 pounds. 17 more to go. 17 weeks until Memorial Day weekend. The math is lining up perfectly—just need to stay consistent. 119 days to go...

Feeling good about where this is heading. Just need to keep reminding myself that "The only way to eat a whale is one bite at a time."

Today's Wins:
✅ 9 minutes of morning meditation (Insight Timer)
✅ 4-min warmup
✅ Full Stretch
✅ Cinder Workout (7-sets; no breaks; 7.5lbs dumbbells)
✅ Code of Abs Workout (3-sets; no breaks)
✅ Post-Workout Recovery Stretch
DONE

Side note on stretching:

I wasn't sure which Darebee stretch worked best before HIIT or strength training, so I threw a bunch of options into Perplexity.ai and asked. Turns out Full Stretch is the best pre-workout option because it hits the whole body and opens up your joints for the work ahead. Fighter's Stretching is solid too if you're doing something more explosive.

Good to know.

Anyway, glad I got today's workout done. See you bees tomorrow! 🐝
 
Today's Wins:
✅ 22 minutes of morning meditation (Insight Timer)
✅ 4-min warmup
✅ Fighters Stretch
✅ Sherlock Workout (7 sets, no breaks, 7.5lb dumbbells) - Modified: 3 push-ups per set instead of 1 + 20-count plank hold after final push-ups of each set
✅ Post-Workout Recovery Stretch
DONE
Challenged myself with dumbbells and extra reps today. Progress isn't about giant leaps—it's about consistently showing up and doing slightly more than you did before. That's the name of the game.
 
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