UpgradeYour Dad Bod
The worst thing a person would like to hear at the gym is that he has the “dad bod”. This implies that your muscles are not toned and you have enough extra body fat for you to survive in the Arctic in just a T-shirt. You may have laughed it off if you’ve ever been called this. It may have upset you deep down. It’s time to get rid of that body and find something you love.
A New Meaning for “Functional Training”.
You might be one of those men who kept up with his training but put aside time to spend with the children. It’s a great thing. It shouldn’t come at the expense of your physical condition. Fitness means you can do more with your children as a papa. You can play on the floor with your babies, run around the yard with your young children, or shoot hoops together when they are teenagers. These are some of the best ways to get back in shape.
Dads Need Strength and Endurance
This exercise plan will help you get in the best shape of your life. It includes a weekly weightlifting program and cardio strategies. Although the weightlifting exercises aren’t very long, they’re intense and include a lot of supersets as well as high intensity period training (HIIT), which will help you lose a lot of calories quickly.
These exercises shouldn’t take more than an hour, provided you don’t allow your rest time to increase. These exercises can be done at any time of the day, whether it’s morning, noon or night. It doesn’t matter what time it is, just follow the schedule and complete all of your exercises.
Dad-BodTransformer
Day 1 – Chest and Shoulders
It’s great for kids to place their heads on your chest, or shoulder. However, it is not a good idea for them to applaud how soft you are. If done correctly, this exercise will add major tone to your upper back. It’s a victory when they start asking for a pillow.
Do your HIIT workout on an elliptical machine. Begin by working at a moderate pace for 2 minutes. Next, work hard for 30 seconds. For 6 rounds, repeat the process. This takes only 15 minutes. However, it is enough if you press it for half-minutes.
Day 1: Chest, Shoulders and Chest
1
BarbellIncline Bench Press Medium-Grip
4 sets, 12, 10, 8, 6, 6 representatives (rest 1 minute.)
2
Trolley set, 8-10 and 12 representatives (rest 1 minute.
3
Each set should be completed until you fail.
To failure, 3 sets (rest 90 sec.
4
Trolley set, 15-12, 10 representatives (rest 1 minute.)
5
STANDING LOW PULLEY DELT RISE
Before switching sides, do all the reps on one side. Do not rest between sets. Take a minute to rest. in between sets.
StandingLow-PulleyDeltoid Raise
3 sets, 10, 12, 15 representatives (left side, no rest)
StandingLow-PulleyDeltoid Raise
Trolley sets of 10, 12, 15, representatives (best side)
6
SUPERSET
You should do the exercises in order, with no rest between sets. of rest in between sets.
3 sets, 15 representatives (no rest)
3 sets, 15 representatives (rest 1 minute.)
7
Do 6 rounds for 2 minutes each. Begin at a moderate pace and then sprint for 30 seconds. This should take approximately 15 minutes. overall.
1 set, 15 min
Day 2: Legs
You must train your legs hard. Not so that you look great, but so that you can move with power and effectiveness. To increase power and improve leg function, this leg exercise will make your legs pound to a pulp.
The HIIT portion of the exercise is a 30-minute-30-minute boxing drill with a heavy bag. It will include 30 seconds each of jabs and 30 seconds each of mix punches. Finally, it will contain 30 seconds total of all out power. Between each round, rest for 90 seconds. However, don’t sit down between rounds. Instead, take deep breaths and walk. This 18-minute “hard-hitting” cardio workout can be done six times.
1
4 sets, 20, 15, 12 and 10 representatives (rest 90 seconds.
2
Trolley set, 10, 12, 15, representatives (rest 1 minute.)
3
3 sets, 15 representatives (rest 1 minute.)
4
3 sets, 30 representatives (rotating, 15 representatives per leg, rest 1 minutes.)
5
Trolley set, 15-12, 10 representatives (rest 1 minute.)
6
3 sets, 15 representatives (rest 1 minute.)
7
SUPERSET
You should do the exercises in order, with no rest between sets. of rest in between sets.
3 sets, 20 representatives (no rest)
3 sets, 20 representatives (rest 1 minute.)
8
Do 6 rounds of 30 sec each jabs, 30 sec. Combination punches, 30 sec. All out power. For 18 minutes, rest for 90 seconds between each round. overall.
6 sets, 90 sec (rest 90 sec.)
Day 3 – Active Rest
Rest, however do not vegetate. Go for a walk or a trip to the park with your children. Get active together so they can enjoy the fruits of their training.
Day 4 – Back and Abs
It’s not about just the beach muscles. You must get rid of the preconception that your daddy is a sexy man. You’ll have a positive impact on your whole family if you can achieve some density and width back there.
The abs are also essential and need special attention. According to the saying, “Abs are made in the kitchen”, meaning that you need to lose body fat to allow your ab muscles to shine through. You still need to train them.
The fight rope is part of YourDay 4 HIIT. You have the option to choose how you want to wave the rope. However, you must give it your best effort for at least 30 seconds. You can rest for exactly the same amount of time between each wave, and then repeat the process as many times as possible in 12 minutes.
1
Each set should be completed until you fail.
4 sets to failure (rest 90 seconds.
2
SINGLE-ARM DUMBBELL ROW
Before switching sides, do all the reps on one side. Do not rest between sets. Take a minute to rest. in between sets.
3 sets, 12, 10, 8 representatives (left side, no rest)
Trolley set, 12, 10, 8, 8 representatives (best side)
3
Trolley set, 8-10 and 12 representatives (rest 1 minute.
4
3 sets, 15 representatives (rest 1 minute.)
5
4 sets, 15 representatives (rest 1 minute.)
6
SUPERSET
You should do the exercises in order, with no rest between sets. of rest in between sets.
For an added obstacle, add weight.
3 sets, 30 sec (rest 1 minutes.)
7
12 rounds of 30 seconds each Continue with the full-scale effort for 30 seconds. rest. 12 minutes. overall.
12 sets, 30 sec (rest 30 sec.)
Day 5 – Arms
Another popular expression is “dad bod.” It is also known as “sun’s OUT, guns OUT.” We are going to dedicate one day per week to help you pack and lock your weapons. It’s easy to be tempted to lift heavier weight.
Today’s cardio will be wind sprints. This gives you at least some chance of keeping up with the younger generation. After a few warm-up runs, you will be able to sprint for 20 seconds. You can do this on a local track or football field, in a park, on the walkway or on your own lawn – anywhere you have enough space to improve speed. You should take about 30 seconds to return to your starting position. Then, you can repeat the process. When you’ve completed 10 sprints, you are done.
1
3 sets, 12, 10, 8, 8 representatives (rest 1 minute.)
2
Trolley set, 8-10 and 12 representatives (rest 1 minute.
3
3 sets, 15 representatives (rest 2 min.
4
3 sets, 12, 10, 8, 8 representatives (rest 1 minute.)
5
StandingDumbbell Triceps Extension
Trolley set, 8-10 and 12 representatives (rest 1 minute.
6
Each set should be completed until you fail.
To fail, 3 sets (rest 1 minute).
7
Wind sprints can be done outdoors, on track or wherever speed is possible. Sprint for 20 seconds, then rest for 30 sec. Rest to return to your starting position. Do 10 total rounds.
10 sets, 20 sec (rest 30 sec.)
Days 6 & 7
If you feel it’s necessary, use among today as a day of total rest. Tell your partner that you will get on with the difficult tasks tomorrow. Do something that gets you moving the next day. Don’t exaggerate; it will hinder your ability to give next week’s exercises your best.
