I found this article while flipping through an online media reader app on my phone. It comes directly from the Men’s Health Thrive section and deals with busy Dads* fitting in some exercise:
Like many of you, I have completely changed my daily routine since taking on at-home duties over two years ago. When I was managing the body shop I ate most of my “meals” (really just glorified snacks) while running around dealing with our workflow. Now I sit down and eat a complete breakfast and lunch, and sometimes throw in a snack. So my caloric intake is way up. These days I drink 1-2 cups of coffee a day. When I was working it was more like 1-2 cups an hour…for 10 hours. Yeah, I was hydrated, and definitely caffeinated. And now if I “run” from one end of the house it takes about 25 steps. End-to-end at the shop was about 225 steps and I ran it many times all day long. So this change in my daily habit has also changed my body shape. Now add to all of this the time crunch of parenting, which cuts out a lot of workout potential, and we get a Dad Belly. Again, I am sure many of you can relate.
For a while I was waking up at 5:00AM to do the P90X series, but that only lasted 30 days (yes, just 1/3 of the program). Sleep became too important. I considered joining a gym and going after the girls go to sleep, but I have other things I want to do…again, sleep. So I am out of shape and I own it. But in my defense, to-date neither Jillian Michaels nor Bob Harper have popped over to my house to simultaneously train me and babysit so I can get a workout in(I don’t know, sounds like a great new reality show-hint, hint).
So in this parenting context, body weight exercises have become my go-to (okay, it helps to have dumbbells too). They are easy enough to do in the house without a bunch of gear or set-up. And while I have yet to build my “Ultimate Stay-At-Home Dad Workout” (be sure to also check out the link below!), this seems like a good place to start. 20 minutes meant to give you a basic total body workout. Check it out and see what you think. Oh, and if you have some ideas for that ultimate at-home/on-a-child’s-schedule workout, or some great workout motivation, post them up in the comments section.
PERFORMANCE-BOOSTING WARMUP: 5 minutes
Do this: Perform all four exercises in a row without rest. Repeat.
- Bear Crawl, 20 yards forward and backward
- Body-Weight Jump Squat, 10 reps
- Farmer’s Carry, 20 yards
- Body-Weight Squat, 10 reps
MUSCLE-BUILDING CIRCUIT: 10 minutes
Do this: Perform all 5 exercises in a row. That’s 1 round. Rest 30 seconds, and then begin again. Do as many rounds as possible in 10 minutes.
- Goblet Squat, 12 reps
- Push-up, 30 reps
- Overhead Press, 12 reps
- Plank, 30 seconds
- Rest, 30 seconds
FAT-FRYING FINISHER: 5 minutes
Do this: Sprint 20 yards, and then perform a side plank for 15 seconds on each side as an active rest. Repeat. Continue this for 5 minutes straight.
- Sprint, 20 yards
- Side plank, 15 seconds on each side
I stumbled on this little gem while getting ready to publish. When Wife laughed hard enough to cry I knew I had to include it. Just a bit of humor to lighten all this serious exercise talk.Be sure to watch the workout video…it’s all about the burn!
*While the title of this article specifies “Dad” belly, we here on the detour support all parents in their exercise endeavors. Bellies grow on Moms and Dads – they are not sexist and neither are we.