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
When people see me eat burgers and pizza, the first question they ask me is
“How do you eat this stuff and stay in such great shape?”
My first answer is with 3 short and simple, BUT intense Dad Fitness workouts each week.
These build strength and lean muscle which is a must if you want to increase your metabolism and force your body to burn fat 24 hours around the clock, even while your sleeping!
…which seems to be a commodity here lately in the Barker household with our teething 10 month old daughter. Poor baby…
Then my second answer is that MY homemade pizza and burgers is not the same as YOUR pizza and burgers that you feed your family.
They taste better and are actually GOOD for your health!
So sit back, relax and watch me fire up my BBQ and show you
how to make the best burgers Dad Fitness style!
WARNING: This video may contain really good food!
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 For the Love of Benji dvd
Are you a busy dad who likes to go to the gym for a quick fat burning workout but hate encountering a crowd of regular gym goers who hog workout equipment while yapping on their cell phone?
If so, The Barbell Belly Blaster Workout is for you.
If you are lucky enough to have an Olympic Barbell in your home gym, you can also do this workout without ever leaving your house.
Lock Up dvdrip This is primarily a fat loss workout as it elevates your heart rate while supersetting exercises using your bodies major muscles.
But by using your major muscles you are building strength and endurance in those muscles which will also help to build lean muscle in beginners to intermediate lifters.
This is also a great alternative to long boring cardio and can be done at the end of your regular weight training workout to burn extra calories and lose bodyfat.
To increase the muscle building effects of this workout you can add additional weight to the bar but I wouldn’t recommend it unless you have a few years of training under your belt.
For absolute beginners who find that the 45lb bar is too much, you can use a lighter bar like the EZ curl bar which is around 25lbs or even a broomstick.
This workout only requires the empty 45lb Olympic Barbell for the entire workout so you can grab a barbell and head off to an empty corner in the gym so you can get a great fat burning workout and be free of any distractions.
You will be using the barbell to complete a Complex, which is just a series of barbell free weight exercises that you will do without rest while keeping the bar in your hands the entire time.
Perform 10-15 reps for each exercise. Complete all exercises without rest, then rest 60 seconds and repeat the circuit 2 more times.
*Warmup with 12 Burpees.
Jump down onto the floor in the bottom of the pushup position and jump back up with hands in the air reaching for the ceiling.
1A Barbell Pushup
Perform regular pushup with hands on the barbell. Brace your abs hard so that you do not roll the bar on the floor.
2A Barbell Squat
Pick barbell off the floor and press overhead and rest the bar across your shoulders. Pushing hips back squat down until your thighs are parallel to the ground.
3A Barbell Shoulder Press
After squats, press the bar back overhead and in front of your shoulders with shoulder width grip press the bar straight up overhead.
4A Barbell Bent-Over Row
After shoulder presses, bend over with bar hanging straight down. Using your elbows pull or row the bar up to your belly button.
5A Barbell Mountain Climber
Place bar back on the floor and get in top part of the pushups position. With abs tight hold that position while you bring one knee to towards your elbow and alternate each leg
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
The Weight Training Triangle
-The Secret to Building Maximum Muscle
by Sean Barker,CPT
=============================================
The process of building muscle is pretty simple. It’s so simple actually; that people have a hard time believing how they can train less and grow more.
Find out the secret to building maximum muscle in minimum time.
I like to refer to the whole process of building muscle as the Training Triangle. It is basically the 24 hour a day process that your body will be undergoing when you begin weight training. It has three components, Training, Nutrition, and Recovery, each one no more important than the other. If one of these is not given 100%, the Training Triangle begins to crumble.
Weight Training is about stimulating muscle growth, plain and simple. It only provides the stimulus for your muscles to grow. Muscles DO NOT grow when you are in the gym. The other two corners of the Training Triangle take care of that. Weight Training exercise provides overload to the muscles, breaking down the muscle tissue on a microscopic level. It responds when subjected to levels of exercise beyond what it is accustomed to in order for an adaptation process to occur. The human body then attempts to adapt to this stimulus by getting stronger and growing more muscle tissue. This is where the next corner of the Triangle takes over.
Nutrition is the next vital step in the Training Triangle. Through eating the proper foods you supply your body with the nutrients it needs for energy replenishment, cell growth and repair, as well as the basic metabolic functions your body undergoes on a daily basis. Back in 400 B.C., Hippocrates said, “Let food be your medicine and medicine be your food.” Today, good nutrition is more important than ever. At least four of the 10 leading causes of death in the U.S.–heart disease, cancer, stroke and diabetes–are directly related to way we eat. Focus on eating lean proteins such as chicken, beef, pork and fish. Get lots of of fiber and antioxidants through fruits, veggies and 100% whole grains. Consume healthy omega 3 fats daily such as olive oil, flaxseed oil and fish oil. The key components to good nutrition and living a healthy lifestyle are balance, variety and moderation.
Recovery is probably the most neglected step in the Training Triangle. It is a fantastic feeling to be motivated and have a gung-ho attitude when beginning a weight training program, but some control and moderation must be included with that eagerness in order to see results. Remember the story of the tortuous and the hare? The lesson was that slow and steady, wins the race. Society has conditioned us to think more is better. But, in terms of weight training and building muscle, training too often can bring any gains to a screeching halt, as well as increase chance of injury and adrenal burnout. Rest and recovery is essential for maximum muscle growth. During recovery we build muscle in response to the stimulus we created while training. If you fail to take adequate recovery time into consideration, you will be greatly limiting your results.
The Training Triangle is the foundation of any successful weight-training program. Understanding each element and its importance, will directly dictate the results you will achieve.
…As for me, it looks like I am finally kicking this cold to the curb and had a great workout today.
Today I continued with my buddy Nate Green’s Built For Show workouts.
I am rotating through upper body and lower body workouts found in his “Fall Season” workouts.
Workout A- Upper Body
Workout B- Lower Body
I felt strong and focused today in the gym as I pumped out rows, db bench presses, chinups, shoulder presses and some abs work.
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
Today was Day 3 of my current Dad Fitness workout program. This workout program focuses on building maximum muscle in minimum time!
I had a strong and focused Dad Fitness Workout this morning.
Deadlifts
Pullups
One Arm DB Rows
BB Curls
DB Curls
Shrugs
2-3 sets, 4-6 reps. That’s the best rep range for maximum overload. Overloading the muscles with short intense reps and sets is the best way to build lean muscle in the shortest amount of time.
For days when you are really short on time. Here is a short upperbody superset you can do in 15 minutes!
Sean Barker, CPT
Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com
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