Just because you’re a dad, you don’t need to default into the dad bod—or, at least, the soft and shlubby 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 program 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 off some floor space and get ready to sweat. The road to your new, chiseled body starts here—welcome to Dad Bod: Redefined.

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

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