We get it parenthood can take its toll on your body.
Life gets busier, and oftenyour fitnesstakes a back seat.
If this resonates with you, you’re not alone.
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As dads, we often put our family’s needs first, leaving little time for ourselves.
So if you’re ready to transform your body back to its pre-dad shape, keep reading.
Then, discover how toBanish Your ‘Dad Belly’ for Good With This Free Weights Workout.
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Deadlifts: 4 sets of 8-12 reps
Deadlifts are the G.O.A.T.
ofstrength exercises, building up yourglutes, hamstrings, and back.
Grab a bar with plates on the ground with your hands shoulder-width apart.
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Your torso should be at about a 45-degree angle with a flat back.
Push through your legs and drive your hips forward to lift the weight and stand tall.
Perform four sets of eight to 12 reps. “The kettlebell swing is an explosive movement that builds a strong core, back, and hips.
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These can be done at a high intensity which will help with burning fat and creating a lean physique.
Performing swings multiple times a week will help regain that leaner pre-dad body,” says Mentus.
Hold a kettlebell’s handle with both hands in front of you.
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Pull your shoulders back to create a good posture that you’ll maintain throughout the movement.
Push your hips back and reach the kettlebell through the legs.
Aim for four sets of 25 swings.
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Using the kettlebell in one arm is also great for building the core."
Then, dip your hips and aggressively extend them while punching the weight overhead.
“Pull-ups are one of the best exercises for working the lats.
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They’ll also build up the shoulders, biceps, and forearms.
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Hang from a pull-up bar with your hands just outside your shoulders.
Lower yourself back down until your arms are straight.
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Aim for four sets of as many reps as possible.
Maintaining this tension is very tough but will lead to big results.”
Start in a straight-arm plank from your knees with your hands on the roller.
The farther you go, the harder it will be.
Keep your arms and back straight as you pull the roller back in.
Perform four sets of 12 to 15 reps. “Moving a heavy sled requires leg and hip drive, creating tension throughout the body.
This fatigues the muscles quickly and will increase the heart rate rapidly.
Sled sprints are one of the most effective ways to get leaner and stronger simultaneously.
Grab onto the poles of the sled and straighten your arms fully while flattening your back.
make a run at reach a full sprint speed.
Perform 10 rounds of 50-yard pushes.
“Lunges are underrated for building strength and a lean body.
Step forward and lower your back knee to the ground so that both knees create 90-degree angles.
Aim for four sets of 12 to 15 reps per leg.
