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“Dad Bod” has come to be a badge of honor to allow men to ignore health and fitness. Ultra-quick home workouts eliminate “Dad Bod” to make #GrandpaBod!

Yes, parents do not have a lot of time between work and taking care of kids but this is no excuse for letting your health and fitness slip away.  People have this weird idea that working out requires a 20 minute commute to the gym, a 60 minute workout, and a 20 minute drive back home – no, it does not!!  Parents rarely have this kind of time available.  With home workouts you can keep fit on 12 minutes per day. Clearly having a healthy parent is important for the child’s well being so do it for your kids!

Dad-Bod Prevention Workout (10 minutes per day)

With just 12 minutes per day you can stay healthy and fit and avoid “Dad Bod”.  The total weekly time for this workout is 85 minutes which means an average of 12 minutes per day.

  • Monday: 15 minutes of pushups, pullups, and bodyweight squats done in round robin fashion without rest.
  • Tuesday: 20 minute jog around the block
  • Wednesday: 15 minutes of pushups, pullups, and bodyweight squats done in round robin fashion without rest.
  • Thursday: 20 minute jog around the block
  • Friday: 15 minutes of pushups, pullups, and bodyweight squats done in round robin fashion without rest.

If you “don’t have anywhere” to do pullups, please see 100 places to do pullups.

“100 workout” for Dad-Bod Prevention

OK, you are a single parent working two jobs and you simply do not have 12 minutes a day to do the above workout, what then?  Sorry, still no excuse for a “dad bod”.  We have someone at sweat4health who came up with an awesome workout for incredibly busy people, its called the “one hundred workout” and it literally takes no time.  The concept is that every day you choose a superset of three bodyweight exercises and do 100 reps of that superset during the day.  You will probably only do ten to fifteen reps at a time but by the end of the day you have to reach 100 total supersets.   Each day you can choose any three exercises you want or you can keep the same three all the time, its up to you.  Here is an example:

  • jumping squats
  • pushups
  • pullups

Here is how it works.  You are heating up some two bean chili on the stovetop that you made during the weekend. Rather than catching up on Facebook while you are stirring the pot to keep it from burning, you make progress toward your hundred by dropping to the floor and doing 10 pushups, then pop up and do 10 jumping squats, and head to the kitchen doorway mounted pullup bar to crank out 10 pullups.  You now have done ten of your 100 reps!  Then head back to the pot to stir it.  Thats it.  In those little moments during the day while you are waiting, insted of whipping out your smartphone, crank out another 10 reps of the superset!  No scheduling, no driving time, no waiting for machines – just pure efficiency!

Grandpa Bod

I thought I would start the hashtag #grandpabod.  If a 57 year old can keep in shape then certainly a father in his twenties can if he makes his health and fitness a priority.


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