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.
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 moulding 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.
READ MORE: Use This Mass-Building Plan To Bulk Up Your Body In 28 Days
So clear some floor space and get ready to sweat. The road to your new, chiselled 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
- Pushup: 1 minute
- Two-Arm Row: 1 minute
- Bodyweight Squat: 1 minute
- Plank: 1 minute
Circuit 2
- Floor Press: 1 minute
- Dumbbell Pullover: 1 minute
- Alternating Lunge: 1 minute
- Weighted Crunch: 1 minute
Circuit 3
- Iso Pushup Hold: 1 minute
- Iso Row Hold: 1 minute
- Bicycle Crunch: 1 minute
- 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 in 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.
Circuit 1
- Military Press: 1 minute
- Bicep Curl: 1 minute
- Dumbbell Rollback: 1 minute
- Squat: 1 minute
- Weighted Crunches: 1 minute
Circuit 2
- Arnold Press: 1 minute
- Hammer Curl: 1 minute
- Dumbbell Kickback: 1 minute
- Alternating Lunges: 1 minute
- Weighted Crunch: 1 minute
Circuit 3
- Iso Bicep Curl Hold: 1 minute
- Overhead Iso Hold: 1 minute
- 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 in total.
Circuit
- Jump Rope: 1 minute
- Plank: 1 minute
- Jump Rope: 1 minute
- Weighted Crunch: 1 minute
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
- Walk: 1 minute
- 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 for 90 seconds, then start again. Complete three times in total.
10-Part Circuit
- Pushup: 1 minute
- Dumbbell Pullover: 1 minute
- Military Press: 1 minute
- Bicep Curl: 1 minute
- Alternating Lunge: 1 minute
- Weighted Crunch: 1 minute
- Bicycle Crunch: 1 minute
- Iso Squat Hold: 1 minute
- Arnold Press: 1 mimute
- Dumbbell Kickback: 1 minute
Day Five: Extra Credit
The ‘workout’ you must do to finish off a week of intense training.
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.
