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Hiking up around a mountain in a couples inches of snow with my 32lb 16 month old daughter on my back!
Yep, that’s what us crazy Canadians do for a workout this time of year.
So try not to let the cooler days keep you from getting out and staying active with your family.
The seasons may change but your healthy habits should stay the same…
To keep you on track with your workouts I am giving you one of the famous Dad Fitness workouts straight from The Dad Fitness System
Enjoy!
Bodyweight Warm-up (this should take you no more than 5 minutes)
• Prisoner-Squat – 12 reps
• Arm Circles – 8 reps per side
• Pushups – 8 reps
• Walking Lunge – 8 reps per side
Dad Fitness Strength Workout
1) DB Step-Up (10-12 reps) 2 sets: Rest 90sec between each set
2A) Flat DB Bench Press (10-12 reps) 2 sets: no rest – go directly to:
2B) Standing Hammer Curl (10-12 reps) 2 sets: Rest 90sec between each set
3A) One Arm Elbow In DB Row (10-12 reps) 2 sets: no rest – go directly to:
3B) One Arm DB Shoulder Press (10-12 reps) 2 sets: 90sec between each set.
4) Lying Reverse Crunch (10-12 reps) 2 sets: 90sec between each set
Who needs bottled water?
Interval consisting of 14 minutes on stationary bike or regular bike,
Low intensity pedaling for 2 min, high intensity pedaling for 1 min until 12 min, then low intensity pedaling for remaining 2 min
Cooldown Stretches
Do you have a “crazy” workout? Let me know by posting a comment below!
Rules… As parents we are famous for them. As kids we hated them. Young and old, we all need structure in our lives simply because it works.
When it comes to designing the best workout routines for men, don’t get Paralysis by Analysis by the 1,950,000 results looking back at you from Google.
..and please don’t try to follow some of the marathon bodybuilding workouts from the muscles mags on your local newsstand unless you want to break your body down instead of build it up.
No cookie cutter workout program works best for everybody, but most fitness experts would agree on what makes up a well balanced workout for busy dads with real life responsibilities.
So here are 6 Rules for a Perfect Workout to build real-man muscle, lose that beer belly, and say good-bye to those aches and pains once and for all.
Rule 1: Dynamic Warmup
Ex. (Bodyweight Squats, Pushups, Lunges)
Starting off the workout with a Dynamic warmup instead of stretching, increases body temperature and wakes up your nervous system by moving your body’s major muscles in a natural range of motion
Rule 2: Compound multi-joint exercise
Ex.(Squats, Deadlifts, Bench Press, Chinups)
Including a compound exercise first in your exercise routine works all major muscles by working in a lower rep range you build strength AND muscle right from the start.
Rule 3: Upper Body Antagonistic Superset
Ex. (BB or DB Chest Press & BB or DB Row)
Then by pairing opposing muscles groups in a superset fashion but in a slightly higher rep range you save time and keep your heart rate elevated to build muscle and burn fat faster.
Rule 4: Lower Body Single Leg Movement
Ex.(Lunges, Steps Ups, Single Leg Squats)
By including a single leg movement you help correct any lower body imbalances and work some inactive muscles like the glutes and lower back which build functional strength you can use in everyday life.
Rule 5: Abdominal Movement
Ex. (Planks, Mountain Climbers, Ab Wheel Rollout)
The best ab workouts involve the exercises that use your abs the way they are meant to function by stabilizing your spine and preventing rotation will give you rock hard abs that do more than look good on the beach.
Rule 6: Cooldown: Static Stretching
Ex. (Wall Chest Stretch, Wall Back Stretch, Lying Leg Stretch)
Ending your workout with static stretching relaxes your mind as well as your muscles by decreasing your heart rate and increasing flexibility.
Sample Workout:
Warmup
Bodyweight Squats, 10 reps
Pushups, 10 reps
Lunges, 5 reps each
Strength Training
1. Barbell Squats, 3 sets of 4-6 reps,2 min rest
2A. Flat DB Bench Press, 3 sets of 6-8 reps, no rest go directly to
2B. Bent Over DB Row, 3 sets of 6-8 reps, 60 secs rest
3. DB Step Ups, 2 sets of 10-12 reps, 60 secs rest
4. Abdominal Planks, 2 sets, hold for 60 secs
Cooldown
Wall Chest Stretch
Wall Back Stretch
Standing Bent Leg Quad Stretch
Lying Knee To Hip Stretch
Use these 6 Rules For a Perfect Workout to construct your own workout routine that will give you faster results with only 3 workouts a week.
I am finally back to my regular workouts after battling the flu.
Still easing back into training after a week off.
Today’s workout went pretty well, here’s what I did.
Dynamic Warmup
Flat BB Bench Press
Flat DB Bench Press
Weighted Dips
Lying Tricep Extensions
DB External Rotations
Stretching Cooldown
3 sets each, 5-10 reps
My stinky old gym was very warm and humid today so I am glad I was done in 40 mins flat.
Came home and had a great lunch of homemade chili that was leftover from dinner last night.
Here’s how I make my chili.
With Father’s Day just around the corner I have a HUGE Dad Fitness Celebration going on starting on Friday at noon with 10 FREE bonuses available to busy dads who get their copy of the NEW Dad Fitness System during this time.
I also held a little contest asking my newsletter subscribers to tell me “why it is important to be in shape as a busy dad”
Well, I received lots of responses via email but I was hoping for more comments on the blog. Guys don’t be shy!
The winner will receive the entire NEW Dad Fitness System for free!
…and the winner is…Scott Vaughn
Here was Scott’s response:
It is important that I get in shape as a dad because my son’s definition of “what a man is” will come from his observation of me. If I am weak, easily winded and soft, he’ll have nothing to aspire to as a man. A boy who doesn’t value his masculinity is a confused & directionless soul. I want my son to know that being a man is a great & awesome thing.
Congrats Scott for stepping up to the plate and sharing your thoughts!
Shoot me an email at info@dadfitness.com and I will hook you up with the entire new Dad Fitness System on me;-)
Comments
Dad Fitness Recipe of the Week: <br>Grilled Garlic Stuffed Steak
Yesterday evening we had both our parents over for dinner as I served up Garlic Stuffed Steak.
This is a great alternative if you are tired of just throwing a slab of meat on the grill.
Check out the recipe below.
As for my workout today, this is what went down.
Decline BB Bench Press
Decline DB Bench Press
Flat DB Flys
Reverse Cable Pushdows
DB External Rotations
3 sets each, 5-10 reps
If you want to get REAL results from your workouts then you have to starting eating REAL.
Try to stay away from foods that are processed or out of a box or package. When you are shopping for groceries just imagine your grandmother is there with you and if it’s a food that she would recognize you can throw it in the cart.
It’s all about PROGRESS not PERFECTION. As long as you are eating real food 90% the time such as lean meats, beans, nuts, fruits and veggies and doing your intense Dad Fitness workouts, YOU will see RESULTS.
Alright, I hope you`re hungry, because if you are not, you will be after trying this recipe!
Grilled Garlic-Stuffed Steaks
2 boneless top loin steaks, cut 2 inches thick (about 1 pound each)
1 Tbsp olive oil
1/4 c garlic, chopped very fine 1/2 c green onions, thinly sliced
1/4 tsp salt
1/4 tsp pepper
In a small nonstick skillet, heat oil over medium low heat until hot. Add garlic. Cook and stir 4-5 minutes or until tender, but not browned. Add onions. Continue cooking and stirring 4-5 minutes or until onions are tender. Add the salt and pepper and let cool completely.
Meanwhile, with a sharp knife, cut a pocket in each steak by cutting horizontally along one long side to within 1/2-inch of each of the other 3 sides. Spread half of garlic mixture inside each steak pocket. Secure openings with wooden toothpicks.
Grill steaks, covered, over medium heat for 6-8 minutes for medium rare to medium doneness, turning occasionally. Remove wooden toothpicks. Carve steaks crosswise into 1/2-inch thick slices.
Saturday I started back to the gym with my new workout routine after taking a week off to give my body a break…from the gym anyway…as I was hard at work renovating our bedroom.
It felt good to get the body moving again so I trained on Sunday morning as well.
This Dad Fitness workout program is focused mostly on building muscle and involves 4 different workouts a week instead of 3.
But I will still only workout 3 days a week and resume the 4th day the next week.
Each week I will change the first exercise to something similar, regular squats to front squats for example.
After 4 weeks I will rotate back to the exercise from week 1.
Day 1, 3 sets, 5-10 reps
Barbell Squats
Split Squats
Stability Ball Leg Curl
Front Planks
Day 2, 3 sets, 5-12 reps
BB Bench Press
DB Bench Press
Dip
Ez Bar Tricep Ext.
DB External Rotation
Day 3, 3 sets, 5-10 reps
BB Deadlift
Good Morning
Back Ext.
Side Plank
Day 4, 3 sets, 5-12 reps
BB Push Press
V Bar Chinups
Upright Rows
Incline Hammer Curl
Side Lying DB Raise
To refuel after my weekend workouts I took advantage of a beautiful sunny day and made Beer Can Chickens on the BBQ.
1 or 2 Fresh roasting chickens
1 tsp of olive oil
Seasonings and spices of your choice,
I like sea salt, freshly ground pepper, garlic powder, oregano, paprika and parsley
1 can of beer for each chicken
Preheat gas grill to 350 degrees. Remove giblets from chicken cavity. Rinse chicken inside and out and pat dry. Rub surface of chicken with oil. Rub cavity with 1 tablespoon seasoning. Sprinkle remaining seasoning evenly over surface of chicken.
Drink half a can of the beer . Hold chicken upright (legs pointing down) and insert opened beer can into cavity. Stand chicken in upright position in center of grill. Position legs to best support chicken; (similar to a tripod). Close lid
Grill chicken over INDIRECT heat for one hour and 15 minutes, leave lid closed to keep heat in
When done, let chicken cool for 10-15 minutes and remove can from chicken before serving.
Pet Sematary hd 
For sweet potatoes fries, clean and wash potatoes.
Slice up in the shape of fries and toss in bowl with olive oil and spices such as salt, pepper, chili powder, garlic powder and parsley
Place on baking sheet and place in preheated oven at 425F for 30 minutes.
Another weekend of food and fitness livin’ the Dad Fitness Lifestyle…
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