Get fit in as little as 20 minutes per day with Dad Hours
Get access to strength, cardio and accessory workouts that you can complete at home or at the gym. Workouts are updated every week so you can stay motivated and follow along. Whether you are a beginner, intermediate or advanced, workouts and intensity can be adapted to meet your level.
Programs included in a Dad Hours membership:
DAD WOD
The daily workout with options for people who have a full gym or dumbbells and kettlebells only. An option is also provided for beginners.
DAD STRENGTH
Improve overall fitness with our structured strength cycles and accessory work. Programmed 3 times per week.
RUN CLUB
A 3 session per week program for people looking to complete 10 KM, half marathons and full marathons.
CARDIO CLUB
Our take on cardio with fun running workouts and optional machine workouts- getting fit shouldn't be boring!
SHIFT SESSIONS
Designed for emergency service personnel to complete on shift to help meet the demands of more physical roles.
POWER HOUR
Have a little extra time to train? Power Hour is a 60 minute session which mixes the best of all the Dad Hours tracks.
MUM HOURS
Designed for pregnant and postpartum women, this program is a variation of Dad WOD with safe modifications and necessary core work.
Weekly nutrition tips
Each week, we provide nutrition tips to give you a holistic approach to health and fitness. Access education about the fuel your body requires to prepare for and recover from training.
Ready to try a workout?
Meet the Dad Hours team
BRANDON SWAN
FOUNDER AND HEAD COACH
Brandon is a proud dad and husband, full time firefighter and 5 times CrossFit Games athlete. He has 15 years in coaching experience and strongly believes fitness should be used as a tool to elevate every other aspect of your life and shouldn't hinder it. "You don't need to spend all day in the gym to stay supremely fit."
JAIME GOODWIN
PREGNANCY AND POSTPARTUM COACH
Jaime programs our popular Mum Hours programs and is a busy mum to two beautiful boys. She understands what it means to juggle mum life with staying fit. "Looking after yourself isn’t selfish—it’s a gift to your family. When you move, they see strength. When you prioritise your health, they learn resilience. Postpartum is forever, yet we rarely talk about the ongoing symptoms and challenges that come with it. With the right approach to exercise, strength and confidence are entirely possible".
KELLY SWAN
NUTRITIONIST
A mum of three and accredited nutritionist, Kelly understands the importance of staying fit and healthy while managing a busy lifestyle. "Eating healthy is essential for your overall well-being, but it shouldn’t be complicated or time-consuming." Kelly also brings her leadership background to Dad Hours and is the main point of contact for members.
MATT DIXON
DESIGNER AND PRINTER
Matt from Heaps Good Merch on the Gold Coast, Australia, is the guru behind many of the designs of our Dad Swag. He is meticulous in his printing and makes sure our merch is of the highest quality for customers.
Explore the app
Benefits
Pricing
Memberships include access to all 9 programs. You can cancel, pause and manage your subscription in the app. Memberships auto renew until cancellation. Prices are in AUD
Month to Month
3 monthly
6 monthly
Annual
Military and Emergency Services Discount
Workouts which fit into your busy life
Whether you are juggling a busy family, work schedule or both, we have a program to help you stay fit without spending a lot of time in the gym. Best of all, workouts are designed so you can train at home with as little as a set of dumbbells or a full gym set up.
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