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E=mc²
You might remember this from your old high school math class.
It was Albert Einstein’s Theory of Relativity.
Despite Einstein’s well known brilliance, what amazes me even more was he was also a busy dad of 3 kids.
Einstein was known for challenging the status quo and I think if he was alive today he would tell us busy dads who continue to waste time on long boring workouts that leave us even more exhausted to smarten up and fly right!
Einstein doing his interval training
So let’s do the math…
A typical workout may look like this.
Pushups, 3 sets of 12-15 reps, rest 60 secs
Deadlifts, 3 sets of 6-8 reps, rest 60 secs
Bicep Curls, 3 sets of 8-10 reps, rest 60 secs
Shoulder Press, 3 sets of 8-10 reps, rest 60 secs
With each set taking almost a minute to complete and resting a minute in between sets this workout would take you about 30 minutes on paper.
But in reality, this workout would take even longer as you would have to move around the gym setting up each exercise and changing weights, not to mention actually getting to the gym.
Even a 40 minute workout is not bad compared to most endurance type workouts found in the muscle mags on your local newsstand.
What if I could show you how to get this same great workout using all the same exercises in half the time and without all the equipment?
Would you be interested? If your a busy dad, you should be.
Enter the Dad Fitness Theory of Efficiency, which is
E=Dad Fit
I am so smart…SMRT
Where E is Efficiency, Dad is well… you!, and Fit is what you will become using this workout routine
So it’s time we pulled a General Motors with our workouts by getting rid of the excess junk and focusing on what works…no offense Saturn owners.
Check out this video to see the same Dad Fitness workout using the exact same exercises done in all in one movement but without the wasted time.
Plus all you need is a simple set of dumbbells!
*Warmup with 10 reps of bodyweight burpees.
Dumbbell Pushup, no rest, go directly to
Dumbbell Deadlift, no rest, go directly to
Dumbell Bicep Curl, no rest, go directly to
Dumbbell Shoulder Press, rest 60 secs
Complete this circuit 8-10 times before resting, and repeat the circuit 3 times.
Total workout time is about 15 minutes. How’s that for efficiency?
So lets get smart with our time and put the “work” back into our workouts so we can spend less time with the dumbbells and more time being a dad…
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!
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
5 Exercises You SHOULDN’T Be Doing
1. Leg extensions- Unfortunately this exercise seems to be the extent of most guys leg training. Probably because sitting down and pumping out reps of leg extensions are a lot easier than squatting down with hundreds of pounds on your back.
2. Behind the neck pulldowns- This is another exercise that I still see people doing in the gym. I cringe every time I see someone take a wide grip on the angled ends of the pulldown bar and start pulling it down behind their neck.
3. Behind the neck shoulder press- Similar to the behind the neck pulldown, the behind the neck barbell shoulder press places your shoulder in a delicate position. It is basically the same movement but by adding additional weight to the bar and pushing up in the vertical plane you are putting your rotator cuffs at an even greater risk of injury.
4. Concentration Curls- Probably the most popular bicep exercise for beginners wanting to “get the pump” and get Arnold-like biceps. It’s too bad a lot of experienced trainers still waste their time on this exercise.
5. Crunches- It would be nice if all you had to do to get that ripped six pack would be to lie on the floor and pump out hundreds of reps of back breaking crunches. Despite what the infomercials want you to believe, this is NOT true!
…OK quiz time. Do you see a trend with these 5 exercises?
They all involve sitting or lying down, (which we are all experts at already) and they work only a small section of muscle, allowing you to pump out endless reps without much effort.
For you busy guys who want to get the most out of your short fat loss workouts, stop wasting your valuable time on these old school exercises that break your body down instead of building it up…
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