Hope the holidays are treating you well.
I just finished making a ginger bread house with my daughter while my wife decorates the Christmas tree.
Last night I put up lights on the house Clark Griswold style!
But all the snow we had here in New Brunswick disappeared over night thanks to heavy rain. Hoping we get some back for the big day…
With all that’s going on this time of year I like to keep things simple with my workouts and after moving with just a couple weeks to get back to my workouts before the holidays I like to ditch the complicated program design and go with my “Simple Man’s Workout System”. Plus I am not running on all cylinders with this flu that’s slowing me down…so I will probably keep my training on cruise control until the New Year.
No specified rest periods, no fancy exercises, just plain old liftin’ designed in way that is easy to follow and requires only 3 hours a week.
Don’t underestimate the effectiveness as it’s all about QUALITY over quantity…
2-3 sets, 4-8 reps
Day 1, Chest, Shoulders, Triceps
Flat BB Bench Press
Incline DB Press
Standing BB Shoulder Press
Side DB Raise
Lying EZ Tricep Extensions
Cable Tricep Pushdowns
Day 2, Legs and Abs
BB Back Squats
DB Lunges
DB Romanian Deadlifts
Standing Calf Raise
Hanging Leg Raise
Day 3, Back and Biceps
Deadlifts
Chinups
One Arm DB Rows
BB Curls
DB Curls
DB Shrugs
Use this workout system as your “standby” workout when you just want a simple program that gives you complex results!
There is nothing worse than trying to get in a good workout when the gym is jam-packed!
Well I created for you the Busy Gym Workout that works every muscle in your body and only requires a bench and ONE set of dumbbells…
For days when your local gym is packed liked sardines and probably don’t smell much better, head over to an empty corner of the gym with a flat bench and a set of dumbbells and crank up your ipod to blast out the Busy Gym Workout.
*Warmup with 10 reps of bodyweight squats, pushups and lunges.
Pick one set of dumbbells that you can perform at least 3 sets of 8-10 reps for all exercises.
A Db bench squat to shoulder press, rest 60 secs (hold dumbbells at shoulder height and squat back on bench until your butt touches then stand up and press dumbbells overhead),
B1 One Arm Bent Over DB row, no rest go directly to
B2 One Arm Flat DB Chest press, rest 60 secs
C1 Seated DB Bicep curls,no rest go directly to
C2 Lying DB Tricep Ext, rest 60 secs
D1 Cross Body Mountain Climbers, no rest go directly to
D2 Ab Plank From Floor, rest 60 secs
By using supersets and exercises that keep you in the same space you get an intense workout without the wait!
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
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