Fellow dads, as you can relate, there is nothing more sacred, loved and special than our children. The joys we receive from a simple “I love you, Dad” is like nothing else in this world. To see your son hitting his first home run or your daughter scoring her first goal, the joy is second to none. We take great pride in doing whatever it takes to give our children the best life they can possibly have knowing the sacrifice and responsibility that’s involved. We work our butts off to give them the best!
But what about us? We owe it not just to ourselves but our children as well to show them how to live a fit and healthy lifestyle. As we know, it’s not what we say but what we do that teaches our children.
I’ve created a simple-to-follow at-home workout for you dads with as tight a schedule as mine. If you can commit to 30 minutes a day, 4 days a week, you can truly change your whole life for the best!
Here are the five exercises you’ll be performing. Spend one minute on each exercise pushing as hard as you can with a 30 second rest between each exercise. If you can’t finish the full minute, rest the shortest amount of time you can and then finish. Do three sets of each exercise. The great part about this workout is it hits your whole body, building muscle while burning fat!
If there were only one exercise I could perform the rest of my life, it would be pushups. Great compound movement that’s not only hitting chest, but arms, back, shoulders and core. How to Perform: Place your toes and hands on the floor, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles. Inhale as you lower yourself to the floor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the floor. Exhale and push yourself away from the floor. Don’t lock your elbows and don’t bend your back.
This is where your heart rate will really step up in the workout. This exercise is high intensity and will burn the most amount of fat in the shortest period of time. How to Perform: From a standing position with feet shoulder-width apart, drop down and kick your legs out and perform a push-up. Then hop up, tucking your legs as you go and move into a squat position. From this position, jump as high as possible. Come down into a lower squat position and repeat.
This exercise is hands down the best workout for the whole lower half of your body as well as a calorie burner. How to Perform: Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Cross your hands over your chest or extend your hands straight out in front of you to help keep your balance. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, your knees over your ankles. Press your weight back into your heels. Keep your body tight and push through your heels to bring yourself back to the starting position.
The target area for this exercise is your lower back, but you’ll be hitting your whole back as well as your glutes indirectly. How to Perform: Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arched and arms and legs several inches off the floor. Hold for two to five seconds and lower back down to complete one rep.
Amazing exercise for the core, upper and lower abs, obliques and lower back. This exercise doesn’t only tighten up these areas, but it will help correct your posture as well. How to Perform: Begin in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
By DJ Trudeau – Images by JamesPatrick.com