This new workout will completely change your definition of dad bod

pulse

June 19, 2017 12:03 PM

Trainer Cory Gregory designed a plan that’ll reshape your entire body.

Push up exercise.

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 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.

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

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