Ditch Your Dad Bod In 4 Weeks With Our Workout Plan
Welcome to Dad Bod: Redefined.

June 14, 2022

man measuring stomach

Raising a family is no excuse to get soft (or get a dad bod). Sure, you’re now in charge of shuffling your kid to soccer practice and making sure his homework gets done each night, but there’s also one more responsibility you just can’t shirk—and that’s to keep your body healthy and strong for years to come.

RELATED: How This Dad Lost 28KG In Just 9 Months

Yes, you’re a dad, but you don’t need to default into the dad bod—or, at least the soft and plump image that term brings to mind. That’s why we’re taking that label and molding it into version 2.0.

We’ve partnered with trainer Cory Gregory to bring you a cutting-edge, four-week programme with five workouts that will help you completely reshape your body. By using a time-based circuit format—allowing you to focus more on quality reps rather than sloppily pumping out a set number—you’ll build loads of lean muscle and burn off the fat that’s covering it. You don’t need to hit the gym for it, either.

So clear some floor space and get ready to sweat. The road to your new, chiseled body starts here—welcome to the Dad Bod: Redefined. Scroll down to get back into shape.


 

Day One: Chest and Back

Equipment needed: Pair of dumbbells

Time: 36 minutes plus rest

Directions: You’ll complete three circuits, each containing four exercises. Perform each exercise for one minute, then move right on to the next, resting for 30 seconds after you’ve completed all four exercises. That’s one circuit. After completing the circuit three times, you’ll move on to the next circuit, and so on.

Circuit 1

1. Pushup: 1 minute

2. Two-Arm Row: 1 minute

3. Bodyweight Squat: 1 minute

4. Plank: 1 minute

Circuit 2

1. Floor Press: 1 minute

2. Dumbbell Pullover: 1 minute

3. Alternating Lunge: 1 minute

4. Weighted Crunch: 1 minute

Circuit 3

1. Iso Pushup Hold: 1 minute

2. Iso Row Hold: 1 minute

3. Bicycle Crunch: 1 minute

4. Iso Squat Hold: 1 minute

 


 

Day Two: Arms and Shoulders

Equipment needed: Pair of dumbbells

Time: 36 to 39 minutes, plus rest

Directions: You’ll complete three circuits total. The first two circuits each contain five exercises. Perform each exercise for one minute, then move right on to the next, resting for 30 seconds after you’ve completed all five exercises. That’s one circuit.

Complete each of the first two circuits three times, before moving on to the third circuit.

The third circuit contains three exercises. Do each for one minute. After completing all three, rest for 30 seconds. That’s one circuit. Complete this final circuit two to three times.

RELATED: This Two-Part Workout is Designed to Build a Stronger Back and Bigger Arms

Circuit 1

1. Military Press: 1 minute

2. Bicep Curl: 1 minute

3. Dumbbell Rollback: 1 minute

4. Squat: 1 minute

5. Weighted Crunches: 1 minute

Circuit 2

1. Arnold Press: 1 minute

2. Hammer Curl: 1 minute

3. Dumbbell Kickback: 1 minute

4. Alternating Lunges: 1 minute

5. Weighted Crunch: 1 minute

Circuit 3

1. Iso Bicep Curl Hold: 1 minute

2. Overhead Iso Hold: 1 minute

3. Iso Kickback Hold: 1 minute


 

Day Three: Conditioning or Abs

Equipment needed: Jump rope and dumbbell

Time: 20 to 40 minutes, plus rest

Directions: Complete each exercise before going right into the next. After you’ve completed all four moves, rest as needed. That’s one circuit. Complete five to 10 times total.

Circuit

1. Jump Rope: 1 minute

2. Plank: 1 minute

3. Jump Rope: 1 minute

4. Weighted Crunch: 1 minute

RELATED: 5 Nutrition Steps You Need to Take to Transform Your Abs in 90 Days

Alternate Day 3 Workout

Equipment needed: A treadmill if you need to stay inside; a track or any other place to run if you can head outside

Time: 10 to 20 minutes

Directions: Complete each exercise before going right to the next. When you’ve completed both exercises, that’s one circuit. Do 5 to 10 times total.

Circuit

1. Walk: 1 minute

2. Run: 1 minute


 

Day Four: 10-Part Circuit

Equipment needed: Dumbbells

Time: 30 minutes, plus rest

Directions: Complete each exercise before going right into the next. Once you’ve completed all 10, that’s one circuit. Rest 90 seconds, then start again. Complete three times total.

10-Part Circuit

1. Pushup: 1 minute

2. Dumbbell Pullover: 1 minute

3. Military Press: 1 minute

4. Bicep Curl: 1 minute

5. Alternating Lunge: 1 minute

6. Weighted Crunch: 1 minute

7. Bicycle Crunch: 1 minute

8. Iso Squat Hold: 1 minute

9. Arnold Press: 1 mimute

10. Dumbbell Kickback: 1 minute


 

Day Five: Extra Credit

The ‘workout’ you must do to finish off a week of intense training.

Related: This Guy Explains Why Trail Running Doesn’t Have To Hurt

Day 5: Extra Credit

Equipment needed: None necessary

Time: Varies

Options (choose one)

Lunge for 400 metres (for advanced guys)

Run for 5kms

Walk for 60 minutes

Walk 9 holes of golf

This article originally appeared on Men’s Health.