Get fit in as little as 20 minutes per day with our online fitness programs.
Our inclusive membership keeps busy people in mind and gives you full access to all 7 programs designed to improve overall fitness and strength. Because you get access to all programs, you can pick and choose the programs you'd like to follow and mix it up as often as you like.
Meet the Dad Hours team
BRANDON SWAN
FOUNDER AND DIRECTOR OF PROGRAMMING
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."
MATT HEALEY
STRENGTH COACH
Matt is a father of two, husband, full time firefighter and the owner of a Strength & Conditioning facility in Australia. He has competed at a high level in CrossFit and also has an extensive back ground in a variety of sports; athletics, calisthenics and weightlifting to name a few. "My goal is to help people become the best version of themself and I believe this begins with physical activity and a training program that fits into increasingly busy lives."
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
ACCOUNTS AND APPAREL
A mum of three, Kelly understands the importance of staying fit and healthy while managing a busy lifestyle. She brings her leadership background to Dad Hours and is the main point of contact for members. "Busy people and parents should never feel guilty for taking half an hour to get a little fitness in each day."
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.
Choose your membership:
Dad Hours
Includes the following:
Dad WOD
Cardio Club
Dad Strength
Olympic Lifting
Dad BOD
Run Club
Power Hour
Shift Sessions
Mum Hours
Includes the following:
Mum WOD (pregnancy and postpartum)
Cardio Club
Dad Strength
Olympic Lifting
Dad BOD
Run Club
Power Hour
Shift Sessions
About the Programs
DAD WOD
The daily workout programmed 5 days per week. Choose from full equipment, dumbbell and kettlebell only or the beginner version.
MUM WOD
Designed for pregnant and postpartum women. It is a variation of Dad WOD with safe modifications and necessary core work. Programmed 5 times per week.
DAD STRENGTH
Improve overall fitness with our structured six week strength cycles and accessory work. Programmed 3 times per week.
DAD BOD
Time efficient body building inspired workouts programmed three times a 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!
OLYMPIC LIFTING
This program focusses on safe and progressive Olympic lifting cycles. Programmed 2 times per week.
SHIFT SESSIONS
Designed for emergency service personnel to complete on shift to help meet the demands of more physical roles (4 sessions a week).
POWER HOUR
Options for 7 days per week which mixes the best of all the Dad Hours tracks and designed for people who prefer to train longer sessions. Generally 60 minutes in length.
Track your progress
With your membership, you will have access to Wodify to view workouts, briefing notes, warm ups and to track your results. Enjoy the support from other members in the private FB group.
Pricing
Prices are in AUD
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$19 per month
No lock in contracts and cancel anytime
Membership gives you access to all programs (no hidden extras)
Equates to $4.39 per week
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$54 every 3 months
No lock in contracts and cancel anytime
Membership gives you access to all programs (no hidden extras)
Equates to $4.16 per week
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$100 every 6 months
No lock in contracts and cancel anytime
Membership gives you access to all programs (no hidden extras)
Equates to $3.85 per week
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$180 every 12 months
No lock in contracts and cancel anytime
Membership gives you access to all programs (no hidden extras)
Equates to $3.46 per week
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$15 per month
No lock in contracts and cancel anytime
Membership gives you access to all programs (no hidden extras)
Email us at admin@dadhours.com with evidence of your affiliation with the military or emergency services and you will receive the discount code
Equipment Required
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There are various options to choose from for the daily Dad WOD. Choose from the dumbbell only version, kettlebell only version or full gym set up.
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As with Dad Hours - you can get started with a set of dumbbells! For some of the
core and pelvic floor specific exercises a small/looped resistance (booty band)
and a longer resistance band (one long piece so you can tie and adjust is
ideal) are helpful and cost effective. A pilates ball will also be used from time to time. -
If you would like to try Dad Strength, you will need a pair dumbbells, barbell, bench and an optional squat rack for the body building. If you want to complete the strength parts of this program you will require a barbell and weight plates.
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All you need is a comfortable pair of shoes.
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Our cardio program is mostly running (you can do this outside or use a run machine if you have one). Other machines are optional such as a rower/ski erg/bike, however the programming will always give options for those with no machines.
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The Olympic lifting program will require a set of plates and barbell
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A variety of small equipment would be useful such as plyobox, pull up bar, dumbbells, bench, machines optional. If you don't have access to some of the equipment, you can substitute.
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Power Hour is a mix of the programs so a full gym set up would be ideal
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Dumbbells, a pull up bar and a bench would be required. Options for barbell and cable machines will be included but not necessary.
