Not Convinced Yet? Why Not Try a Few Workouts.

3 Days of Dadbod

Day 1

Dad Fit

5 Minute AMRAP
  • 7 Double Dumbbell Hang Power Clean
  • 7 Double Dumbbell Squats
  • 7 Box Jumps (or step ups)

1:00 Minute Rest

5 Minute AMRAP
  • 5 D. Dumbbell Hang Power Clean
  • 5 D. Dumbbell Squats
  • 5 Box Jumps

1:00 Minute Rest

5 Minute AMRAP
  • 3 D. Dumbbell Hang Power Clean
  • 3 D. Dumbbell Squats
  • 3 Box Jumps
Weights
  • Dumbbells guys/girls weight: 50/35 (lbs)
  • Barbells guys/girls weight: 95/65 (lbs)

Complete as many rounds as possible (AMRAP) in each of the 5 minute windows given. Pick a weight where you can keep unbroken sets with the dumbells or barbell.

Dad Fit - No Equipment

5 Minute AMRAP

  • 15 Air Squats
  • 15 Push Ups
  • 15 Mountain Climbers

1:00 Minute Rest

5 Minute AMRAP

  • 10 Air Squats
  • 10 Push Ups
  • 10 Mountain Climbers

1:00 Minute Rest

5 Minute AMRAP

  • 5 Air Squats
  • 5 Push Ups
  • 5 Mountain Climbers

Complete as many rounds as possible (AMRAP) in each of the 5 minute windows given. Pick a weight where you can keep unbroken sets with the dumbells or barbell.

Dad Pump

Upper Body

  • Dumbbell Strict Press 4x 8-12 Reps
  • Dumbbell Bent Over Row 4x 8-12 Reps
  • Push ups 4x 16-20 Reps
  • Strict Pull Ups 4x6-10 Reps
  • Dumbbell Lateral Raise 4x10-12 Reps
  • Dumbbell Front Raise 4x10-12 Reps

Superset movements. Take the first two movements and do them back and forth for 4 sets each. Then, move onto the second two movements, then the third two movements. Try to go to failure or close to it on the last set of each exercise.

Day 2

Dad Fit

3 Rounds:
2 MIN AMRAP
  • 200m Run
  • Max Rep Burpees

1 Minute Rest

2 Min AMRAP
  • 20 /15 Calorie Bike
  • Max Reps Kettlebell Swings with remaining time

1 min rest

If you don’t have a 200m Mark, run out for :25 seconds then run back.

Dad Fit - No Equipment

3 Rounds:
2 MIN AMRAP
  • 200m Run
  • Max Rep Burpees

1 Minute Rest

2 Min AMRAP
  • 200m Run
  • Max Jumping Lunge with Remaining Time

1 min rest

If you don’t have a 200m Mark, run out for :25 seconds then run back.

Dad Pump

Lower Body
  • Squat (any variation) 4x10 Reps for max load
  • Single Leg Deadlift 4x10 Each Leg for max load
  • Weighted Walking Lunge 4x10 Steps Each Leg for Max Load

You may work up in weight each set. Your last set of 10 for each movement should be as heavy as possible while keeping the set unbroken.

Day 3

Dad Fit

5 Rounds For Time
  • 15/12 Calorie Row
  • 10 Dumbbell Snatch + Shoulder to Overhead (right arm)
  • 15/12 calorie Row
  • 10 Dumbell Snatch + Shoulder to Overhead (left arm)
Weights
  • Dumbbells guys/girls weight: 50/35 (lbs)

18 min Cap

Keep the dumbbell snatches + push press unbroken, so scale weight accordingly

Dad Fit - No Equipment

5 Rounds For Time
  • 50 ft walking lunge
  • :30 Plank Hold (push up plank)
  • 50 ft walking lunge
  • 20 push-ups

18 min Cap

Dad Pump

Arms
  • Dumbbell Hammer Curl 15-12-10 Reps
  • Dumbbell Kickbacks 15-12-10 Reps
  • Seated Bent Over Curls 3x12 Reps
  • Dumbbell Skull Crushers 3x12 Reps
Finisher (3 Sets)
  • 7's, Barbell or Dumbbells:
  • 7 Reps Top Half Reps
  • 7 Reps Bottom Half Reps
  • 7 Full Reps
Immediately Into
  • Max Reps Close Grip Push Ups

Rest 60-90 Seconds after each set. For this workout, do the first 2 exercises by themselves adding weight each set. Superset the next 2 movements. Use an empty barbell or a lighter set of dumbbells to get all 21 reps unbroken each set on the finisher.

Movement Demos

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