One of the most common questions I get asked about working out is

“What do YOUR workout routine look like?

Well ever since I created The Dad Fitness System I would just point them to www.DadFitness.com where they can get their own copy of The Ultimate Fitness Plan For Busy Dads downloaded instantly to their computer.

It works for me and it’s working for other busy dads all around the world.

But this year I have been improving the Dad Fitness workouts to better fit MY busy lifestyle and for all of YOU living the Dad Fitness lifestyle as well.

You see, being a busy dad and husband working a full-time job and running a business on the side doesn’t allow me to spend 5-6 days a week working out at the gym to stay fit.

I will be honest though, I LOVE working out at the gym, especially our little dungeon of a gym here in town. No lineups, no machines, just torn up benches with some rusty barbells and dumbbells. I guess you can call me “old school”.

But as much as I would like to I can’t always get there as often as I wish as I spend most of my days off from working shift work staying home with my 19 month old daughter while my wife is at work.

Some weeks I find it hard to get to the gym even 3 days a week so I had to adapt and tweak the Dad Fitness workouts.

So I designed a workout routine that focuses on 2 gym workouts a week and one bodyweight workout a week, totaling 3 short but intense workouts a week. …Which is all most of us really need to get in great shape anyway.

I have been loving this routine as I can get in 2 intense gym workouts a week and have no problem getting in the 3rd bodyweight workout as it can be done at home with minimal equipment, at the gym or even at my local playground when the weather permits.

Now that’s the way workouts should be, they should fit around YOUR lifestyle, not the other way around like most programs you might find in the magazines.

I am building muscle, gaining strength and staying lean like never before and it’s all because of the intricate design of these workouts.

Every exercise, Every rep and Every set is specifically selected and has a scientific reason for being in the program.

This gives you the complete “Training Triangle” to build muscle, gain strength and burn fat all in minimum time and in one simple 3 day a week workout routine.

So here is the breakdown of what I like to call Dad Fitness 2.0

• 3 workouts a week consisting of 2 gym workouts and 1 bodyweight workout.

• The workouts rotate on a 2 week cycle meaning there is a Week 1 of workouts and a Week 2, before you repeat the same workouts.
• Each routine is followed for 8 weeks allowing each weekly workout to be completed 4 times.

This keeps my motivation high and prevents the dreaded training plateau by rotating exercises every 2 weeks instead of every week like most programs.

So here is an example of just of ONE of the weekly workout routines in the upcoming yet to be released Dad Fitness 2.0 Fitness Plan.

Day 1, Week 1, Gym

Chest, Shoulders and Triceps

Decline Barbell Bench Press, 2 sets of 4-6 reps.

Incline Dumbbell Bench Press, 2 sets of 6-8 reps

Standing Barbell Shoulder Press, 2 sets of 4-6 reps

Standing Triple Threat Dumbbell Lateral Raise Superset, (side, front and rear) 2 sets of 6-8 reps each

Lying Flat Ez Bar Tricep Extensions, 2 sets of 4-6 reps

Tricep Cable Pushdowns, 2 sets of 6-8 reps

Cable Crunch, 2 sets of 8-10 reps

Day 2, Week 1, Gym

Legs, Back and Biceps

Barbell Squats, 2 sets of 4-6 reps

Dumbbell Lunges, 2 sets of 6-8 reps

Weighted Pullups, 2 sets of 4-6 reps

Bent Over Barbell Rows, 2 sets of 6-8 reps

Standing Barbell Curls, 2 sets of 4-6 reps

Standing Dumbbell Curls, 2 sets of 6-8 reps

Standing Calf Raise, 2 set of 8-10 reps

Day 3, Week 1, Bodyweight

One Leg Squats, 3 sets of max reps

Medicine Ball Pushups, 3 sets of max reps

Inverted Pullups, 3 sets of max reps

Dips, 3 sets of max reps

Parallel Grip Pullups, 3 sets of max reps

Front Plank, 2 set of 60 secs

Side Plank, 2 sets of 45 secs

I don’t have an exact date yet for the release of Dad Fitness 2.0 but I am working hard to get it complete so it can be YOUR favorite workout of 2010!

and let me know your favorite workout of 2009 by posting a comment below…

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Whatta’ weekend!

Friday night we had to take our 13 month old daughter Matea to the emergency room after a gust of wind blew the front door of our house that was open, unfortunately hitting her in the front of the head.

She started to get a huge bump right away so we played it safe and took her to the ER just in case. Thankfully the swelling went down rather fast after we applied an ice pack and it was only a minor boo-boo and she hardly cried afterward, she’s a trooper!

Then Saturday night my wife and I had date night and we went out for some fine dining. I had the wild mushrooms to start and then ordered the herb crusted rack of lamb that was fall-off-the-bone delicious.

Sunday brought on more fun, food and family with a BBQ at the in-laws house. I enjoyed a burger, more ribs, and a couple Cuban beers that Kathy’s parents brought back from their vacation awhile ago!

If you want to know how I eat what I want on the weekends and still stay in great shape year round as a busy dad.

Click Here To See My 24 Hour Diet.

==>http://www.Seans24HourDiet.com

If you want to see how I workout on the weekends when I have a busy week and can’t get to the gym, READ ON…

The Weekend Workout.

Is a 2 day workout plan that only requires 2 back to back workouts on Saturday and Sunday. This program also requires that you are willing to dedicate time on your weekends to 2 intense workouts.

Yes…I did say intense because what you miss in QUANTITY, you will make up for in QUALITY.  These workouts will not be your 10 minute fluff workouts using soup cans.

These 2 workouts will take at least an hour each and require some real-man hard work and intensity, so don’t complain or make excuses, after all, you have all week long to get over it!

I also recommend that you workout in the morning if at all possible for mainly two reasons.

#1 . You won’t have any chance of blowing off these workouts if things come up during the rest of the day. These are your only scheduled workouts for the week so you have to make them count.

#2. You want to take advantage of maximizing your metabolism early in the day so your body will be primed for burning fat and building muscle all weekend long. So if you are going to be a weekend warrior, you have to save your energy for your weekend workouts, so staying out late at the bar with the guys from work when you finish up on Friday isn’t going to put you onto the path to being the fittest dad on the playground .

A man’s gotta do, what a man’s gotta do. So it’s time to step up to the plate and knock out the excuses with the Weekend Workout…

Out of all the different workout routines I have done over the years there is one that I keep coming back to, the one that never fails me don’t matter how many curve balls life throws my way.

My Big Fat Independent Movie dvd

It’s called the AB Split.

It’s simple and effective and best of all it is easy to work into any busy dads schedule.

You just have two different workouts where you train half of your body one day and the other half the next.

Now the beauty of The Weekend Workout is that you can workout on back to back days, in this case, Saturday and Sunday because you are not annihilating and isolating specific muscle groups.

You will be using the classic compound exercises that work many of your body’s largest muscle groups revving up your metabolism to burn fat and increasing Testosterone to build strong dad muscle.

Saturday: Workout A

The Barbell Squat, 5 sets of 5 reps

Flat Dumbbell Bench Press, 3 sets of 8 reps

Bent Over Barbell Row, 3 sets of 8 reps

Close Grip Bench Press, 3 sets of 6 reps

Front Abdominal Plank, Hold for 30-60 secs

High Intensity Interval Cardio:

Use a treadmill and perform intervals for 6 rounds of 30 secs sprint, 60 secs walk

Sunday: Workout B

The Barbell Deadlift, 5 sets of 5 reps

Chin-Ups, 3 sets of 8 reps

Standing Barbell Shoulder Press, 3 sets of 8 reps

Standing Barbell Bicep Curl, 3 sets of 6 reps

Standing Calf Raise, 3 sets of 10 reps

High Intensity Interval Cardio:

Use a stationary bike and perform intervals for 6 rounds of 60 secs fast, 90 secs easy

*The Mid Week Bodyweight Booster Workout

Yeah I know this is supposed to be a TWO DAY a week workout plan. You CAN make progress on this plan if you only have 2 hours a week to dedicate to some serious lifting.

BUT, if you can find another 15 minutes sometime during the week, do this Mid Week Metabolism Booster Workout with just your own bodyweight to boost that metabolism and get the blood flowing to your recovering muscles that you trashed on the weekend. I would recommend you do this short workout on Wednesday preferably to allow for maximim recovery from your weekend workouts.  This bodyweight workout can be done anytime anywhere so it’s hard to find a reason to not squeeze in this little workout that can make a big difference in burning off that gut and buidling some strong lean muscle despite your busy schedule.

Prisoner Squats
T-Pushups
Lunges
Cross Body Mountain Climbers
Burpees

Do 10 reps of each exercise without rest. Then rest for 1 minute and repeat the circuit 3 times.

I would love to hear about YOUR weekend workouts!

Leave a comment below and tell me about your weekend workouts…

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This Saturday marked a special day in our house.

Our baby daughter Matea turned the big #1 on Saturday and celebrated her 1st Birthday!

Used Cars move I can’t believe a whole year has gone by since I became a dad.

Serving Sara trailer

I have to say it’s been the most challenging AND the most rewarding year of my life.

Looking back I don’t know how I survived on such little sleep!

But when you are suddenly responsible for another little life, you find a way to do what you have to do to be the best damn dad you can be.

Which also involves not forgetting to take care of myself…. I don’t want to be huffing and puffing and out of breath when I am running around the backyard playing with my daughter because I neglected to take time for myself and stay fit with just 3 short workouts a week.

Despite being a busy dad working full-time up to 60 hours a week and running a business on the side , with my Dad Fitness workouts the only weight I gained during the past year has been my 25lb beautiful baby daughter.

I am actually down a few pounds to about 175lbs and a little leaner, compared to this time last year. But I am feeling healthier and stronger than I have ever been thanks to paying extra attention to my warm ups, mobility and my flexibility during my workouts.

I keep things pretty simple with short intense workouts and eating REAL food most of the time.

I work hard in the gym but more importantly work hard at home being a dad, a husband and a man.

That weight on my shoulders is something that I never want to lose…

Happy Birthday Matea.

Enjoy the ride…I will be there every step of the way;-)

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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It’s good to be home!

After sleeping at our in-laws most of the week because we have been renovating our bedroom, I am glad to be able to sleep in our own bed tonight.

and I must say…we did a good job. Thanks for all the help dad!

• buy New Jersey Drive

So this week was also a good time to take a week off from the gym as it has been another 8 week run with my workout routine.

By taking a week off from the gym every 8-10 weeks it not only gives me a mental and physical break from my intense workouts but it also frees up some time I can devote to other projects like this renovation for example.

You can time your rest week from your Dad Fitness workouts for other things that might come up as well like vacations, an unexpected injury, or just to spend some extra time with your family with the long summer days ahead.

That’s what I love about my Dad Fitness 3 day a week workout program, it gives me the flexibility to do all the other things I need to do as a busy dad without having to stress over trying to get in a workout every day.

So after my wife getting her “new” bedroom, she has to head out of town for the weekend on business.

…Oh the thanks us guys get!

This weekend will also be the last weekend I spend at home as a full time stay-at-home dad with my baby daughter as I will be returning to work on Monday after 4 months parental leave.

With my wife and I back to work we reluctantly will have to leave Matea with a babysitter for the first time on Tuesday. Luckily it is a friend of ours so we are hoping the transition will be OK.

It’s been a privilege to play such a hands on roll as a dad and I look forward to coming home from work and seeing her beautiful 3 teeth smile greeting me at the door…

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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