Being a father is a truly rewarding experience.
Fatherhood is also quite demanding and makes it easy for the pounds to creep up.
If you’re a father struggling toburn off your dad bod, you aren’t out of luck.
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I recommend combining the workout with your diet program for the most consistent result.
This workout includes dumbbell and kettlebell exercises as well as a pull-up bar.
Perform each exercise for 10 repetitions with a weight that’s challenging for that number of repetitions.
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Wait 30 seconds, and then begin the next exercise.
Complete the entire exercise circuit three to five times, twice per week.
To perform dumbbell goblet squats, hold a kettlebell with both hands at your chest.
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Stand with feet hip-width distance apart.
Stick your hips back, and squat down until your thighs are parallel to the floor.
Drive through both feet to return to the starting position.
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Repeat for 10 repetitions.
Focus on bracing your core throughout the movement and avoid shrugging your shoulders.
To perform dumbbell overhead presses, stand with feet shoulder-width distance apart, holding a dumbbell in each hand.
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Position the dumbbells at your shoulders and press upward until your arms are fully extended.
Slowly lower the dumbbells to the starting position.
Repeat for 10 repetitions.
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I recommend performing walking lunges if you have the space.
Take a large step forward with your right foot.
Lower your back knee toward the floor while you bend your front knee to lower your whole base.
you might perform pull-ups with overhand, neutral, or reverse grip.
In all variations, avoid shrugging your shoulders while performing the exercise.
Pull your body towards the bar until your chest reaches the bar.
Lower to the starting position.
Repeat for 10 repetitions.
For this exercise, use a medium-weight kettlebell.
Throughout the motion, keep your spine in a neutral position with your core braced.
Hinge at the waist, and grasp the kettlebell with both hands.
Hike the kettlebell backward between your legs.
Hike the kettlebell downward and back through your legs.
Repeat for 10 repetitions.
