Dad’s health – Key exercises for dads

In this section

1. How to start exercising differently as a busy dad
2. Key exercises for dad
   1. Burpees
   2. The air squat
   3. Push ups
   4. Killer abs
   5. Plank variations
   6. Core workout
   7. 5-minute legs

We’ve worked with Barry’s Bootcamp, Jason Khalipa, Jay Cardiello, Alex Rossi, and more, to look at how you can get the best results through the key exercises for dads.

How to start exercising differently as a busy dad

• Start before you become even a dad. We all know that fitness and health won’t be your priority once your baby arrives, but dedicating time to exercise is an important part of becoming a father.
  
  
• Integrate something into your everyday (Alex Rossi). If you live fairly close to where you work, then kill two birds with one stone and combine your commute with some exercise. Walk to the train station instead of a bus, jump on a bike rather than in the car, or bring workout clothes to work and take a leisurely jog home a couple of times per week.

• Invest in some dumbbells or kettlebells, and a jump rope so you can squeeze in a quick workout when your kiddo is asleep or when they’re doing they’re homework.

• Have a plan (Jay Cardiello). Time is short, and if you manage to get to a gym, make sure you make it count. You’re making a sacrifice by spending time away from your family or other responsibilities. That means you don’t want to waste any time. If you go to the gym and wander around without a plan, you’re never going to see results, and you’ll just end up getting frustrated.

• But be flexible to changes (Jason Khalipa). No matter how well prepared you are, your plans are bound to break down. If you’re a busy dad, you’re going to have to learn how to make adjustments on the fly. If your kid gets sick, your partner has a crisis at work, or your car breaks down, the gym will fall further and further down your priority list. When that happens, it’s not the end of the world. Have some at-home workout plans in your back pocket and use them when you need to. And, depending on your goals, maybe forgo that second helping of dinner.

• Find a dad-friend (Andrew C Key, Barry’s Bootcamp). Finding other like minded folk can help establish the right routines, regularly. Perhaps even a meetup or exercise group.

• HIIT (High Intensity Interval Training) is a must. This involves workouts of various intervals with high intensity. High intensity training adapts to the cellular structure of muscles which enables you to increase your endurance while doing any type of exercise.

Key exercises for Dad

There are a few key exercises for your HIIT sessions. Jason advises two ways to do these:

One minute on, one minute off for ten minutes.

and

Twenty seconds on, ten seconds off for eight rounds or four minutes.

1.Burpees

2. The Air Squat

As Andrew from Barry’s Bootcamp says:

A lovely one to get the kids involved in too as you can see.

3. Push ups

With push-ups, form is vital and this short video with Scott Malin has the right principles for you to follow too.

4. Killer abs

Jay Cardiello has an insane way to get those abs back.

https://www.youtube.com/watch?v=-FmNB-Vluoo

5. Plank variations (High, Low, Side)

6. Core workout 

Another top tip from Jay.

7. Five minute leg workout

READ MORE

• Brent – The Fitness Dad
• How to develop ‘Dad-Strength’ (Men’s Health)
• 7 ways to never get a dad – bod (Muscle and Fitness)

These workouts are great, and they also need us to eat right to realise the full benefits of great exercise.