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5 Workouts for Fighting the "Dad Bod"

5 Workouts for Fighting the "Dad Bod"

June 18, 2021
By Next Level Physical Therapy

A Dad’s Guide for Staying (or Getting) in Shape After Kids

Most dads agree: finding time to work out after having kids is not easy. Whether you have a newborn that is up every few hours or teenagers that you stay up late worrying about, most fathers are in the same boat. Putting on the pounds is not uncommon, but they don’t have to stay.

At Next Level Physical Therapy & Athletic Performance, we help people make meaningful change through a full-body approach to fitness. We customize your workouts to meet your specific goals and needs, even if it is as simple as gaining enough energy and stamina to keep up with your kiddos. 

Contact our office today at (661) 383-9828 to learn more about our personal training programs and how we can help you get to the next level. 

1. Get Fit with HIIT

If you wake up feeling sluggish or struggle to keep up with your 5-year-old who has endless amounts of energy, consider a high-intensity interval training (HIIT) workout. These workouts are perfect for the dad who pulls double duty. They are fast, intense, and get the biggest bang for your buck.

Exercises to consider for your HIIT workout routine:

  • Burpees
  • Mountain climbers
  • Jumping jacks
  • Push-Ups
  • Split squat jumps
  • Butt kicks

Many effective HIIT workouts are only 15-20 minutes long and consist of 1-minute on, 1-minute off intervals. Depending on your initial fitness level, you may want to take a longer off period until you can build up to a 1:1 ratio. Bonus: many HIIT moves can be done using just your body weight.

2. Beginner’s Guide to Strength Training

Strength training is crucial for any dad that is carrying a car seat in one hand and holding a 25 lbs toddler in the other. You can incorporate strength training into your HIIT routine or break up your week between cardio days and weights. 

Strength training exercises:

  • Bicep curls
  • Deadlifts
  • Shoulder presses 
  • Weighted squats
  • Bent over rows
  • Overhead tricep extensions
  • Tricep kickbacks

With strength training, it is essential to start out with the right amount of weight. Going too heavy too soon could result in injury. For beginners, consider starting out with 10-15 lbs weights and working up from there.

3. Fun Run

Ask anyone who runs, and they will tell you that a “runner’s high” is a real thing. Running can be a great way to lose weight and stay fit. It can also help you build endurance for chasing kids through the park or a game of tag. If you are new to running, it is a good idea to start off with a fast pace walk or slow jog and build up.

Many runners swear by fartlek workouts which are runs done at varying paces. Fartlek training can help you improve your speed if you are considering doing a race like a 5k or 10k.

Sample 3 mile fartlek run:

  • Warm-up (1-mile jog easy pace)
  • 1-minute hard run at race pace
  • 1-minute easy run 
  • Repeat hard run and easy run repetitions 10-15x 
  • Cool-down (1-mile easy pace)

4. It’s All About the Core

For dads and really anyone, core strength is critical. Exercises that help build your core should be incorporated into all of your workouts. A strong core can not only help you move easier; it may even reduce back pain.

The number one core exercise - the dreaded plank. For proper form, start with your forearms rested on the floor, elbows beneath your shoulders, and legs extended behind you, creating a straight line with your body. 

Push up onto your toes, keeping your forearms planted and arms parallel. Squeeze, holding the position making sure that your head and neck are in a neutral position. 

5. No Equipment Needed

Even if you can’t find the time to get to the gym or don’t want to invest in pricey equipment, you can still get rid of your dad bod. Many workouts require no weights, kettlebells, or special gear of any kind. In order to shed some pounds, you need to get moving. So find the workout that you can do consistently and have some fun!

Ready to Take Your Training to the Next Level?

If you are looking for a little more, contact Next Level Physical Therapy & Athletic Performance. We can help you get in great shape so that you can keep up with your little ones. Call our office at (661) 383-9828 to get started.

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