Things were a bit chaotic here at our house as we are renovating our bedroom with new flooring and a new paint job, so we have been staying at my in-laws down the street.
The Lazy Man’s Workout
Workout during commercials with just your bodyweight!
A 1 hour show has 4 commercial breaks of about 4 minutes each.
Don’t count reps!
Don’t count sets!
No gym, No equipment!
1st Commercial – Warmup with Burpees
2nd Commercial- Prisoner Squat Off Couch
3rd Commercial – Decline Pushup Off Couch
4th Commercial – Mountain Climbers with hands on couch
For more quick workouts for busy dads try the
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose Your Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
It was a restless night in the Barker household last night…
But sleep takes a back seat when I got two ladies to take care of.
Not only was our 11 month old daughter Matea up a few times throughout the night as she is teething and has a little head cold,
BUT my wife woke up with a bad headache, high fever and ended up getting sick all night and this morning.
So while I tended to my wife resting in bed I thought the best thing for today would be to let her have some piece and quite while I packed up Matea and headed over to my parents house for the afternoon. My wife liked the idea so we left and let her rest…
I did have a workout scheduled for today so while Matea was happy playing and getting her workout at Grammie’s and Grampies I headed across the street to the gym for a quick and intense Dad Fitness Workout.
I loved the convenience of growing up with that little dungeon of a gym just across the street from where we lived. I have been working out there for about 14 years and it is like having my own little gym as there is hardly anyone ever there.
Here was today’s workout.
Pushups off a fixed barbell with feet elevated on bench,3 max sets, 60 sec rest
Lying Flat Barbell Tricep Extensions, 4 sets of 8 reps
Pullups from rope, 4 sets of 6 reps
Standing DB Shoulder Press, 3 sets of 8 reps
Standing One Arm Cable Curls, 3 sets of 8 reps
Ab circuit of hanging leg raises and cross body mountain climbers
I am gonna refuel after today’s workout with my mother’s homemade spaghetti
…I couldn’t turn down her offer!… then we will head back home to take care of mommy…and maybe I will get a chance to check out the hockey game.
GO PENS!
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose Your Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
TGIF…Today is May 1st, which means there are only 3 weeks until the start of summer.
Not too sure if that applies to us here in Labrador, Canada though with the rain and wet snow falling outside…
So I decided I would give you time crunched dads a little kick start workout that I pulled from my training tickle trunk.
For complete exercise descriptions and to get over 16 weeks of fitness workouts for men download the Dad Fitness System HERE<==
The Buff and Busy Workout is more of an advanced muscle building workout, but can be done at home with minimal equipment and will get you on your way to building strong lean muscle and goodbye to that gut before the shirts come off this summer.
If you are just starting out, do a couple sets of each exercise until you improve your conditioning.
Bodyweight Warm-up (to be performed before each workout)
• Prisoner-Squat – 10 reps
• Pushups – 10 reps
• Wall Slides – 10 reps
*Complete 2 circuits of this entire warm-up without rest
Bodyweight Workout
1A Jump Squat, 5 sets of 5 reps, no rest
1B Spiderman Pushup, 5 sets of 5 reps, 60 secs rest
2A Chin Ups or Bent Over DB Rows, 5 sets of 5 reps, no rest
2B Standing DB Shoulder Press, 5 sets of 5 reps, 60 secs rest
3A Standing Zottman DB Curl, 5 sets of 5 reps, no rest
3B Lying Floor DB Tricep Ext. 5 sets of 5 reps, 60 secs rest
4. Stability Ball Jackknife 3 sets of 8-10 reps, 60 secs rest
Cooldown Stretching (to be performed after each workout)
*Hold each stretch for 10-15 seconds
• Lat Stretch
• Chest Stretch
• Quad Stretch
• Hamstring Stretch
• Shoulder/Tricep Stretch
Alright guys, give this workout a try this weekend and let me know how it went!
Enjoy your weekend and your workouts…
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose Your Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
Make sure you watch this video below. It really has a powerful message!
Forrest Gump dvd As for me, I had a great workout this afternoon. I got to the gym at 11am instead of my usual 12pm this morning as my wife came home for lunch early so she let me out early, lol
Thanks to my properly designed Dad Fitness workouts I can get to the gym, warm up, workout, stretch and drive home, all within an hour to be back home to resume my daily duties as a stay at home dad with my baby daughter so my wife can head back to work.
…and I only need to do this workout 3 times a week so I don’t have to worry about fitting in a workout everyday!
Here is Day 1 of the new workout routine I started today that I will do for the next 3 weeks.
Day 1-Max Effort Upper Body
Weighted Dips, 1 max set of 3-5 reps
Flat DB Bench Press, 4 sets of 6-10 reps
Bent Over BB Row, 4 sets of 10-15 reps
Bent Over Cable Raise, 3 sets of 10-12
BB Side Bends, 3 sets of 8-12 reps
I have been feeling really good lately with my workouts and I am thankful that I have found the proper balance between family, fitness and fun by following the Dad Fitness Lifestyle.
If YOU find yourself feeling stressed about your health, wealth and happiness during these tough economic times you need to watch this video!
There is nothing like a little perspective to show you that if you take a minute to just look around, EVERYTHING IS AMAZING…
Let me know what you do to keep things in perspective by posting a comment below.
I would love to hear your opinion!
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose Your Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
Despite what some books may tell you “Real Men DO Eat Quiche”!
You Can’t Stop the Murders release I consider myself a manly man as I like hunting and eating wild meat, lifting heavy weights and watching sports and Food Network’s Giada De Laurentiis for more than her recipes.
Eating Hungry Man microwaved dinners and sporting a big belly don’t make you more of a man.
It actually makes you LESS of a man as eating junk food from heated plastics and carrying around excess belly fat creates more estrogen in your body not testosterone!
Can you say man-boobs?
I love to eat so with that comes a love to cook…
Plus by letting your wife sleep late and serving her a Sunday morning breakfast you will definitely win points in the testosterone department…
So this morning I took the Quiche recipe from my favorite cookbook, Gourmet Nutrition.
The only change I made was I didn’t cook them in muffin pans.
I thought that was a little too sissy even for me… I just used a regular casserole dish.
After that I was off to the gym for a quick workout to sweat and grunt and lift heavy stuff.
Here was my Dad Fitness workout:
Barbell Front Squats
Barbell Reverse Lunges
Cable Rope Pull Throughs (definitely a manly exercise)
Forearms Grip Holds
OK, I am off to watch the hockey playoffs. GO PENS!
Let me know who you are cheering for in this years NHL playoffs.
If you want to build the body you never thought you could have, start eating the meals you never thought you could eat! Get over 120 recipes and a no-nonsense nutrition plan that will show you how to make it all work. Get Gourmet Nutrition today.
Get the book HERE<==
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose Your Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
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