Below are fivestrength workoutsfor your dad bod to help you achieve your fitness goals.
A strong core is essential for overall strength and stability.
This workout focuses on engaging your core muscles to burn belly fat and strengthen your midsection.
Shutterstock
Russian Twists
Sit on the floor with your knees bent and your feet elevated off the ground.
Return to the center, and twist to the left.
This completes one repetition.
Shutterstock
Perform 12 to 15 repetitions on each side for three sets.
Mountain Climbers
Start in a plank position with your hands directly beneath your shoulders.
Keep your core engaged and perform this exercise for 20 to 30 seconds for three sets.
Shutterstock
This workout targets your arms, shoulders, and back to sculpt and tone your upper body.
Pushups
Start in a plank position with your hands slightly wider than shoulder-width apart.
Lower your body until your chest nearly touches the ground, keeping your elbows close to your body.
Shutterstock
Push through your palms to return to the starting position.
Perform three sets of 10 to 12 repetitions.
Hinge forward at the hips, keeping your back flat and your core engaged.
Shutterstock
Pull the dumbbells toward your ribcage, squeezing your shoulder blades together at the top of the movement.
Lower the dumbbells back down with control.
Perform 12 to 15 repetitions for three sets.
Shutterstock
Keep your elbows close to your body, and curl the dumbbells toward your shoulders.
Squeeze your biceps at the top of the movement, then lower the dumbbells back down with control.
Perform 10 to 12 repetitions for three sets.
Shutterstock
This workout focuses on targeting your legs and glutes to tone and strengthen your lower body.
Squats
Stand with your feet hip-width apart, and hold a dumbbell in each hand at your sides.
Press through your heels to return to the starting position.
Shutterstock
Perform 12 to 15 repetitions for three sets.
Lunges
Stand with your feet together, and hold a dumbbell in each hand at your sides.
Press through your right heel to return to the starting position, then repeat on the left side.
Perform three sets of 10 to 12 repetitions on each leg.6254a4d1642c605c54bf1cab17d50f1e
3.
Perform three sets of 10 to 12 repetitions.
Burpees
Start in a standing position and squat down, placing your hands on the floor.
Jump your feet back into a plank position, then immediately jump them forward toward your hands.
Explosively jump up into the air, reaching your arms overhead.
Land softly, and immediately lower back down into the next repetition.
Perform eight to 10 repetitions for three sets.
Renegade Rows
Start in a plank position with a dumbbell in each hand.
Row one dumbbell up toward your hip while balancing on the other arm.
Lower the dumbbell back down, and repeat on the other side.
Perform three sets of 10 to 12 repetitions on each side.
A strong core is the foundation of a balanced and functional body.
This workout focuses on strengthening all the muscles in your core to improve stability and posture.
Plank Variations
Start in a plank position, and hold for 30 to 60 seconds.
Transition into a side plank on your right forearm, and hold for 30 to 45 seconds.
Switch to a side plank on your left forearm, and hold for 30 to 45 seconds.
Perform three sets of each variation.
Leg Raises
Lie on your back with your legs straight and a dumbbell between your feet.
Lift your legs toward the ceiling, keeping them straight, until your hips come off the ground.
Lower your legs back down with control, stopping just above the ground.
Perform 10 to 12 repetitions for three sets.
