Last week I posted a video showing you warmup exercises for your workout. Performing a proper warmup is the first piece in the puzzle of having a perfect workout.

It’s especially important if you live in a colder climate like me where it’s currently -50 degrees Celsius with the windchill!  Yeah you read that right…minus 50 degrees Celsius.  So I make sure to add a couple extra minutes to my workout warmup when the temperatures drop to these insane levels…

If you started your workout off right with a dynamic warm-up, now its time to call it a day with a proper cool down. This is when you should be doing some old school static stretching, which basically consists of stretching a muscle as far as your flexibility will allow and then holding that position for 10-15 seconds.

Static stretching is of value primarily for preventing or correcting excessive muscle tension and establishing proper muscle length at the joints, both of which will improve movement efficiency.

This type of stretching is best performed post-workout or several hours after the exercise session. Always easy into a stretch while gradually increasing the range of motion as your flexibility improves.

Here is my stretching routine that I make sure I do after EVERY workout…

Let me know some of YOUR favorite stretches by posting a comment below!

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I CRINGE every time I see some clown stroll into the gym cold off the street and start loading up the bar without completing a proper warmup.

Coincidentally it seems the same people who neglect this important part of their workout are the same people complaining about shoulder pain or back pain and wrap themselves up like a mummy before their workout with wrist wraps, elbow wraps, knee wraps and the infamous weight lifting belt for EVERY exercise so they can manage to get through their workout.

Even though I don’t recommend the “old school” warmups of walking on a treadmill for 5 minutes and then static stretching before your workout, (which I will explain in a future post) it is still a lot better than doing nothing at all!

What I do recommend is a Dynamic Warm-Up before you workout, so here is my current warmup I do before EVERY Dad Fitness workout to enhance muscular activation and increase joint mobility.

Give this one a try or let me know what you do for your workout warmup by leaving a comment below…

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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?

Fat Burning Interval Cardio

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!

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Would you like to know the one exercise that works every muscle in your body, can be done anywhere at anytime and requires no equipment?

Well, your old high school gym teacher might have been right after all…

The Burpee, despite it’s amusing name is probably the most efficient and effective bodyweight exercise you can do to build lean muscle and burn off that beer belly.

Not to be confused with the Burp which actually makes room for drinking more beer.

If you are not emotionally scarred from the heart searing burpee workouts that your gym teacher had you do in highschool you might remember how easy AND how hard this exercise is.

In a standing position, jump down and get on all fours before pushing your feet back behind you putting you in the top position of a pushup.

With your body braced in a straight line perform a regular pushup, then jump your feet back closer to your hands so you are in the “all fours” position once again.

With explosive force jump straight up from a squatting position as high as you can while reaching your arms straight overhead.

That’s ONE rep..yeah that’s right, one rep.

Congratulations! You just completed the world’s most efficient exercise.

By performing two of the most natural upper and lower body movements in an explosive manner, the pushup and the squat, you are building functional muscle that in-turn also burns fat.

You worked your chest,shoulders,arms,back and abs with the pushup. You then challenged your legs with the jump squat.

Repeat for the desired number of reps and wipe your self off the floor.

So now you have no more excuses for getting a big workout in little time…

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