Four phases. Two minutes. Save it to your phone at the end.
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A starting point, not a life sentence. Build every plate: 2 palms protein, half veg, 1 fist carbs, 1 thumb fats.
Pick the days you'll actually turn up. 90 minutes a week does the work.
Alternate A and B, 2 sets of 8 to 10, about 30 minutes. Miss a session? Just do the next letter. Even 2 sessions a week covers every main movement.
This is where most dads quit. It's timing, not willpower. Decide the fix now, not mid-collapse.
Three you'll do beat ten you intend to.