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As the holiday season approaches, many men may be feeling self-conscious about their “dad bod” and wanting to get leaner and more toned for the beach. If that sounds like you, then this dad bod workout is just what you need! Fortunately, our personal trainer expert, Joel Nguyen has provided a workout plan to help achieve that goal.
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Dad bod workout: Master the barbell back squat
The barbell back squat is a fundamental compound exercise that works multiple muscle groups, including the legs, glutes, and core. It’s an essential part of any effective dad bod workout. Start with a weight you can handle with proper form, and gradually increase the load over time.
Dumbbell overhead press: An essential exercise for a dad bod workout transformation
The dumbbell overhead press targets the shoulders, chest, and triceps. It’s a great exercise for building upper body strength and definition.
Dad bod workout essential: Perfecting the bent-over barbell row form
The bent-over barbell row works the back muscles, including the lats, traps, and biceps. This exercise helps to balance out the pushing movements like the overhead press, making it a well-rounded element of this type of workout.
Dumbbell Bulgarian split squat: An under-rated exercise for your dad bod workout
The Bulgarian split squat is a unilateral leg exercise that challenges balance and targets the quads, glutes, and hamstrings of each leg individually.
Dad bod workout: The plank your secret weapon for a stronger core
The plank is a simple but effective core exercise that engages the abdominal muscles, lower back, and hip flexors. Aim for 30-60 seconds of steady, controlled planking. Don’t skip the plank in your dad bod workout.
The push-up: Building a strong foundation in your dad bod workout
Push-ups are a classic bodyweight exercise that work the chest, shoulders, and triceps. Mixing up variations like wide, narrow, and diamond push-ups can target different muscle groups.
The kettlebell swing: A dynamic exercise to rev up your dad bod workout
The kettlebell swing is a powerful hip-hinge exercise that targets the posterior chain (glutes, hamstrings, and lower back). It’s a great cardiovascular exercise that can also build strength.
The complete workout
To get the most out of this routine, Joel recommends performing the exercises in a circuit-style format, completing 3 to 4 sets of each exercise with minimal rest in between. This can be done 2-3 times per week, allowing for adequate recovery. This dad bod workout will sculpt your physique.
Conclusion
By incorporating these seven exercises into your fitness routine, you’ll be on your way to a leaner, more defined physique just in time for your summer holiday. Remember to focus on proper form and progressive overload to see the best results with this dad bod workout. Follow ExoTrails on Facebook for your daily dose of travel inspiration and tips.
