Would you like to know the one exercise that works every muscle in your body, can be done anywhere at anytime and requires no equipment?

Well, your old high school gym teacher might have been right after all…

The Burpee, despite it’s amusing name is probably the most efficient and effective bodyweight exercise you can do to build lean muscle and burn off that beer belly.

Not to be confused with the Burp which actually makes room for drinking more beer.

If you are not emotionally scarred from the heart searing burpee workouts that your gym teacher had you do in highschool you might remember how easy AND how hard this exercise is.

In a standing position, jump down and get on all fours before pushing your feet back behind you putting you in the top position of a pushup.

With your body braced in a straight line perform a regular pushup, then jump your feet back closer to your hands so you are in the “all fours” position once again.

With explosive force jump straight up from a squatting position as high as you can while reaching your arms straight overhead.

That’s ONE rep..yeah that’s right, one rep.

Congratulations! You just completed the world’s most efficient exercise.

By performing two of the most natural upper and lower body movements in an explosive manner, the pushup and the squat, you are building functional muscle that in-turn also burns fat.

You worked your chest,shoulders,arms,back and abs with the pushup. You then challenged your legs with the jump squat.

Repeat for the desired number of reps and wipe your self off the floor.

So now you have no more excuses for getting a big workout in little time…

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It’s been really quiet at my house the last few days as my wife and baby daughter left to visit relatives in Newfoundland on Thursday.

I would have made the trip with them, but unfortunately I couldn’t get time off work.  We are planning on taking a vacation in September anyway to attend my wife’s sister’s wedding on the rock.

I must say I certainly miss the two ladies of the house as I really look forward to little Matea running to greet me at the door when I get home from work.

Today, was especially quiet as our area was hit with an unexpected 5 hour power outage from 9am-2pm!

With a couple days off from work and some extra time to myself I was looking forward to starting the day with an early morning workout then running some errands which I normally have little time to do when I am working or home with Matea.

But when the power went out, everything was put on hold.

Any outdoor activities were also out of the picture as it’s been pouring rain all day…

With no internet to distract me I took advantage of this time by using the couple hours of power my Macbook had left to work on some writing projects for Dad Fitness.

I even surprised myself as I got on a creative roll and completed 3 new health and fitness articles which you will be seeing very soon!

Then when my laptop when dead, I did some cleaning up around the house and even got to organizing my home office bookshelf which was being weighed down by all the books I continue to read. I try to read at least 3-4 books a month on health and fitness, self improvement, business and marketing.

When the lights came back on I was charged up to hit the gym for an intense full body workout.

Today’s workout was considered a “Light Push” workout that involved a little more isolation exercises that I usually do but it was fun and refreshing and my legs were like rubber after the first two exercises. Everything was 2 sets of 12 reps except calves.

A Leg Press

B1 Bulgarian Split Squat

B2 Dumbbell Floor Presses (keep elbows tucked to emphasize triceps)

C1 DB Fly’s

C2 Triceps “Concentration” Extensions (lie on a bench with a dumbbell held overhead with one arm and lower the forearm across your chest until the dumbbell touches. Use the other arm to support and/or assist the working arm)

D1. Dumbbell Lateral Raises

D2. Overhead Barbell Shrugs

E. Seated Calf Extensions, 3 sets of 10

To refuel after today’s workout I had a chocolate milk and a banana.

Then  it was “Dinner for 1″ as I made my famous Dad Fitness Quick and Easy Chili for supper with lots of leftovers for healthy meals for the week.

Finished off the meal with a little 90% cocoa dark chocolate.

Looking forward to talking with my wife this evening as I hold down the fort here at home…

The Barker’s will be at full power on Thursday when the girls return!

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15-Minute Bodyweight Workouts For Busy Dads

One of the most common requests I get from busy dads is for short bodyweight workouts that they can do anywhere at anytime.

So I dug into my training “tickle truck” and created Muscles In Minutes, 15 Minute Bodyweight Workouts For Busy Dads.

The envy of every Canadian kid growing up: Mr. Dress Up's "Tickle Trunk"

Finally you have no more excuses for skipping workouts and getting in great shape!

With The Dad Fitness Muscles In Minutes workouts you can lose that gut and build rock hard muscle anywhere at anytime.

Whether it’s before work, after work or even during work! (it’s better than coffee and donuts during your break)

You can always find 15 minutes to squeeze in a quick workout so you can start looking better and feeling better.

•    You don’t need an expensive gym membership.
•    You don’t need crappy home workout equipment.
•    You don’t need a lot of time.

Thanks to a marvel of science we call gravity all you need is your bodyweight to get fitter and stronger despite being a time-crunched dad.

Here is a sneak peak at Day 1 of Muscles In Minutes.

Muscles In Minutes is now available and is included for FREE when you get the Dad Fitness System.

Click Here To Get Started TODAY!==>http://www.DadFitness.com

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Last night my wife and I decided to stay in for our date night and rent a couple movies. Finally seen Slumdog Millionaire which lived up to the hype and then finished off the night with a good scare with The Haunting in Connecticut.

For dinner we made Charred Chicken Tacos from the July/August issue of  Men’s Health.

Here is the recipe from Men’s Health online.

Char Chicken Tacos

12 oz boneless, skinless chicken thighs (breasts work, too)
1 ripe avocado, peeled and pit removed
1 clove garlic, finely minced
1/4 cup chopped fresh cilantro, plus more for garnish
2 limes (1 quartered)
Salt and pepper, to taste
Olive oil
1 tsp ground cumin
1 tsp chili powder or 1/2 tsp cayenne pepper
4 jalapeno peppers
1 large yellow onion, peeled and sliced into 1/4-inch rings

1. First, make the guacamole: In a mixing bowl, combine the avocado, garlic, cilantro, and juice of one lime. Mix thoroughly and season with salt and pepper.

2. Preheat a grill on medium high. Drizzle a bit of olive oil over the chicken pieces and then rub them with the cumin, and chili powder or cayenne. Sprinkle on some salt and pepper. Add the chicken, whole jalapenos, and onion rings to the grill. Cook the chicken for 4 to 5 minutes on each side until it’s lightly charred and firm to the touch. Cook the jalapenos and onions for the same amount of time, turning them to make sure they caramelize evenly.

3. Serve the grilled chicken with the guac, grilled vegetables, hunks of fresh lime, and more cilantro.

Eat with warm corn tortillas and black beans. Makes 2 servings

Per serving 490 calories, 35 grams (g) protein, 24 g carbohydrates (10 g fiber), 30 g fat, 120 milligrams sodium

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Our town had a scheduled power outage from 4am this morning until 12pm. So when the lights came back I headed to the gym for a workout.

Today I started a new Dad Fitness workout routine based on the Push-Pull workout method.

But this workout may look opposite to what you see with most weight training programs.

Usually the most common workouts involves exercises where you do 3 sets of 8-10 reps.

A much better way to change up your routine and spark new gains in lean muscle is to turn your workout upside and do 8 sets of 3 reps instead.

This allows you to focus on the perfect performance of only 3 reps per set instead of pumping away until your muscles go to failure.

For greater gains in muscle with your busy dad workouts focus more on PERFORMANCE with your reps than FATIGUE.

Here was my workout of the day.

A1 Barbell Deadlifts, 8 sets of 3

A2 Supported Dumbbell Curls Leaning Against Post, 8 sets of 3

B1 Wide Grip Pullups, 8 sets of 3

B2 Stiff Leg Deadlifts, 8 sets of 3

C Serratus Crunch (holding dumbbells straight up over shoulders while you crunch)

I rested 60 seconds between sets as I rotated back and forth from A1, A2, B1, B2

It took me a little over an hour because of loading and unloading all the weight plates which seemed to be a workout in itself!

Planning on getting to the gym for Day 2 tomorrow…

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By “going with your gut” I don’t mean you should accept that beer belly hanging over your belt.

What I mean is that sometimes you have to go by how you feel if you want to stay motivated with your exercise program.

I have no workout scheduled for today so it’s my wife’s turn to hit the gym as I stay home with our baby daughter Matea for the afternoon.

It’s a cool rainy day here so I guess we will have to keep things inside. I hope Hokey Pokey Elmo can keep up!

I am looking forward to tonight though as it’s “date night” with my wife and Matea will spend the night with her nanny and poppy.

Not sure if we will go out or cook dinner at home…

Yesterday I went to the gym for a busy dad workout but when I got there I wasn’t really in the mood to do the workout I had planned.

I just wasn’t up for heavy deadlifts and I wanted to just do whatever I felt like doing for a change so I threw my training journal back in my gym bag and did whatever exercises I felt like doing.

This is something I rarely do so when I have days like this I know it’s time to change up my workout.

So here is what I came up with after my warmup.

Dumbbell Pushups off hexagon dumbbells supersetted with Inverted Barbell Rows.

3 sets each, 12-15 reps

V Bar Weighted Pulllups with a 10lb plate attached to a dip belt.

6 reps, 2 sets, with a 20 sec negative lowering for the last rep

Bulgarian Split Squats

8 reps each leg, 2 sets

Standing Dumbbell Curls/Hammer Curls

I supersetted a set of dumbbell curls with a set of hammer curls

2 sets each

Seated Calf Raises

2 sets of 10 reps

Ab Wheel Rollouts

2 sets of 10 reps

I really enjoyed this workout, I got a great pump, worked up a good sweat and it was mentally refreshing to just “wing it” at the gym for a change.

I have been doing the same Dad Fitness workout routine for the last 4 weeks so I will design a new workout program and start Sunday or Monday.

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