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
I had a busy day of exercise and activity today.
I went to the gym this afternoon and had a good workout of:
The Midnight Meat Train full movie
Seated One Arm Cable Rows
Standing One Arm DB Shoulder Press
Bulgarian Split Squat
Standing One Arm Tricep Extensions
10 reps each and 4 sets to reach a goals of 40 reps for each exercise. Took 75 secs rest in between sets.
If that wasn’t enough after I got home the whole family went for a winter walk with baby daughter Matea in her winterized BOB Stroller.
Then we were all so hungry we headed to the in-laws for dinner consisting of pork roast, bbq chicken breasts, garden salad and some Mexican rice. I finished it off with a banana muffin for dessert and a hot cup of green tea.
When you keep active all year round you can eat good wholesome foods without the guilt!
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
As I mentioned in my previous post of The Top 10 Things I Did To Improve my Health, Wealth & Happiness in 2008 my wife and I make sure to have a DATE night at least every 2nd weekend when I have the entire weekend off.
For you busy parents out there make sure you don’t let life get in the way and schedule time for just you and your wife as often as you can. Don’t be afraid to ask for help from family or friends to watch the kids every now and then.
Our parents take turns on taking baby Matea for the night and we have a rare night to ourselves to go out or stay in depending on what we feel like doing.
Last night we decided to stay in and rent a movie and I grilled some steaks outdoors on the BBQ in -30deg Celsius. To see how I do this check out my new article on FatherLife.com,
==>King of the Grill.
The movie we rented was Hancock, the Will Smith superhero action flick. We both really enjoyed it as the visual effects were incredible and it was a different twist on a common story.
This morning we slept late which for us is like 8am and I got up and cooked a rare Sunday breakfast feast that we only have a couple times a month.
Despite a higher calorie meal I still try to stick to nutrient dense foods to get the best of both worlds. I knew I would be hitting the gym later and would be sure to make use of the excess calories.
Turkey bacon, omega-3 eggs, cantaloupe, pineapple, cheese, clementine, tomato, half a whole wheat roll with natural peanut butter, 4 fish oil caps on the side and a glass of water and a cup of mint green tea. Léon ipod
Usually I would hit the gym early and have this breakfast afterward but with my gym’s new hours of not opening til 12pm! I had this a couple hours before my workout.
Today at the gym I did this.
Workout B, 10 -12 reps, 25 total reps for each exercise, however many sets it takes to complete until my form slows down. Mostly 4 sets of 10.
Dynamic Warmup
Seated One Arm Cable Rows
Standing One Arm DB Shoulder Press
Bulgarian Split Squats
Standing One Arm Overhead Tricep Ext.
Static Stretching
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
You should have seen our kitchen last night. When I came home from some last minute shopping it looked like a 6 year old was let loose with bags of flour!
Well, that’s EXACTLY what happened.
My wife had my 6 year old niece, Grace over for a sleep over and for her annual Christmas cookie bake. I think some flour did end up in the bowl as some ginger bread men were created in the process.
Baby Matea even got her little hands in on the action as there were flour hand prints everywhere!
This was only the beginning…Then we all camped out downstairs in sleeping bags and watched Christmas movies. My favorite is National Lampoons Christmas Vacation. No matter how often I see this, it makes me laugh every time.
Ah, the joys of the holiday season!
Today was my last workout before Christmas.
I started to follow my planned Dad Fitness Workout this morning at the gym but decided half way through to have a little fun and add in a few other exercises.
I also kept the sets and reps fairly low so I wouldn’t be sore for the next few days.
It might look like a long workout but it was only an hour as I only did 2 sets of 5 for each exercise and pair up some supersets.
Underhand Bent BB Rows
DB Incline Press
Wide Grip Pulldowns
Dips
Inverted Rows
Block Pushups
BB Shoulder Press
Side Lateral Raise
Cable Curls
Overhead Rope Tricep Extensions
Reverse Curls
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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