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Father's Day Dad Bod Workout

by Daniel Puddick

Father's Day dad bod workout

Finding the time to workout when you're a dad can be tough, so we've put together this easy Father's Day workout that will get you great results and help you turn that dad bod into a killer physique!

Fat Loss Muscle Building Workout For Men

This workout incorporates elements of cardio, HIIT, and weight training to give you a full body workout that will torch fat, build muscle, and leave you feeling like a god. Try doing this workout 2 or 3 times a week to really see results and get the physique you've always dreamed of. 

Boxing Tabata

Our workout begins with 4 minutes of boxing to get your heart rate up, get your lungs working, and warm up your muscles. Tabata is a type of training that uses short, sharp intervals of work to burn maximum calories and get the best results. Your boxing Tabata starter will consist of 8 rounds of 20 seconds work-10 seconds rest lasting a total of 4 minutes. You can either use a punchbag or just punch the air.

Simply punch the punchbag or the air as fast as possible, with good form of course, for 20 seconds. Then rest for 10 seconds. Then repeat for 8 rounds! Make sure your core is tight as you punch and keep your shoulders and ankles relaxed.

punchbag workout boxing tabata

Snatch-Grip Deadlifts

Most men will have tried deadlifts at the gym at one time or another and know what a great full-body exercise they are. But have you ever tried snatch grip deadlifts? If not, your world is about to be flipped upside down! Snatch grip is a wide grip used for the snatch movement of Olympic weightlifting, also found in CrossFit. By doing a deadlift with a wide grip, you change which muscles you are working and your arms and lats must work a lot harder to keep you balanced. 

Hold the bar with your hands as wide as you can. Bend your knees and, keeping your back as straight as possible, pick the bar up off the floor. Keep your arms straight as you lift the bar and lift with your legs and glutes. This exercise will also test your grip so be warned!

Complete 3 sets of 6 reps at a fairly high weight for good results.

snatch grip deadlifts crossfit weightlifting

Rowing Tabata

Back to our Tabata intervals. Your forearms will be torched after the deadlifts so this will be a real killer! Hit the rower for 8 rounds of 20 seconds work-10 seconds rest. Make sure that for the 20 seconds of work you are sprinting as hard as possible and working at almost 100% effort. Keep your back straight as you pull on the handles and keep your elbows high.

man rowing tabata workout fathers day dad bod

Father-Son Squats

This is our finisher and will be harder the older/bigger your child! Get your son (or daughter) involved to finish off this Father's Day workout in style. Holding your child to your chest in front of you, start with your feet wider than hip width with your toes turned out. Drop into a squat as low as you can. Squeezing your glutes, push back up with your weight firmly in your heels. Complete 3 sets of 6-10 reps, depending on how heavy your child is! 

If you have a toddler or a baby, you can make this exercise harder by holding the child away from your body with straight arms. This will really target your abs and shoulders as well as your legs. If the child is older and too big to hold in front of you, they can sit on your shoulders. 

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