Becoming a father is an amazing feeling, but as our lives get busier it’s common for weight gain to creep up on us. Suddenly we find ourselves with little time to dedicate to eating healthily and working out, unlike our fighting-fit 20s! With a lack of activity going on, and still eating the same amount of food, it’s no surprise we’re not working off those calories.
If you’re feeling a little sluggish and you’re struggling to shift your beer belly, it’s time to make a change. We all want to look great for the summer ahead, so I’m going to show you how to banish that Dad-bod without the need for weights.
Give our 3-day split Dad-bod transformation workout a try
As a busy Dad, it can be hard squeezing in a workout. Thankfully, our 3-day split transformation program can be completed in under 30 minutes – all with no need for the gym. To shift the dreaded beer belly, it’s not about training 24/7, but training smarter.
Monday: Upper body
Bridge: Repeat 3 times
Starting position:
Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms facing down.
How to do it:
Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Hold this position for a couple of seconds and return to the start.
Push-up: Repeat 6-8 times for 3 sets
Starting position:
Start in a quadruped position with your hands directly underneath your shoulders and your knees directly underneath your hips. Engage your core and extend one leg out then bring the other to meet it, keeping your weight on your toes. Keep a straight back.
How to do it:
As you inhale lower your body down to hover off of the ground, forming a 90-degree angle from shoulder, elbow to hand. Make sure to engage your core throughout and keep your elbows tucked close to you.
High plank: Repeat 3 times
Starting position:
Start on all fours on the floor with hands stacked directly under shoulders and knees bent and stacked directly under hips.
How to do it:
Extend your legs out, resting your weight on the balls of your feet. This will lead to the high plank position. Actively squeeze your heels and glutes together and draw your navel into your spine. Hold for 1 minute, or as long as possible.
Quadruped limb raises: Repeat 6-8 times for 3 sets
Starting position:
Get on all fours, your knees bent at a 90-degree angle. Keep the back straight so that your body forms a line from your head to your hips.
How to do it:
Raise your opposite arm and leg straight out, keeping your abs braced, stomach in and your whole body in a straight line from head to foot. Hold for a few seconds and lower to the starting position. Repeat on the opposite arm/leg.
The Superman: Repeat 3 times
Starting position:
Lie facedown with your arms and legs outstretched. Your neck should be in a neutral position.
How to do it:
Exhale as you slowly lift your arms, legs, upper back, and head off the floor. Keep arms and legs straight but not locked. Keep your knees and chest from touching the from. Hold for 30-60 seconds and repeat.
Bodyweight tricep dip: Repeat 6-8 times for 3 sets
Starting position:
Start with your hands on a secure surface behind you, such as a step or on the edge of your couch. Keep your feet together, with your knees slightly bent.
How to do it:
Initiate the movement by bending your elbows. Continue ‘dipping’ until your arms are at a 90-degree angle. Pause for a moment or two and then push yourself back to the starting position. Allow a slight bend in your elbows. Engage your core and glutes to keep your legs from swinging.
Wednesday: Lower body
Bodyweight squat: Repeat 6-8 times for 3 sets
Starting position:
Stand with your feet shoulder-width apart. Turn your toes slightly outward and engage your core.
How to do it:
Push your weight back into your heels. Bend your knees and put your arms out straight in front of you for balance if needed. Keep your thighs parallel with the floor and allow your torso to flex forward. Press mid-foot to straighten your legs, bringing your hips and torso upward simultaneously.
Bodyweight lunges: Repeat 6-8 times for 3 sets
Starting position:
Begin standing with your feet shoulder-width apart.
How to do it:
Take a large step forward with one leg, allowing your back leg to bend until your knee touches the floor. Take the majority of your weight on your front foot. Drive your strength through your front foot to allow yourself to return to the starting position.
Calf raises: Repeat 6-8 times for 3 sets
Starting position:
Stand up straight with a flat back and your core engaged. Keep your hands by your sides, or use a wall to help maintain balance.
How to do it:
Press your weight into the balls of your feet, lifting your heels off the ground. You’ll feel a strong stretch in your calves. Hold the position for a moment, and then lower your heels back down to the ground, feeling a stretch in your calf muscles.
Lying L Sit: Repeat 6-8 times for 3 sets
Starting position:
Lay on the floor on your back. Keep your knees bent and tuck your feet close to your buttocks. Keep your arms by your sides with your palms facing downward. Tuck your tailbone under to keep your lower back flat to the floor. Engage that core!
How to do it:
Extend your legs overhead, pulling your toes back towards you. You’ll feel a strong stretch in your hamstrings. Keep holding this position for 30 seconds. Make sure your lower back remains tight to the floor.
Day 3: Core
Plank: Repeat 3 times
Starting position:
Lay face down on the floor, with your elbows under your shoulders. Keep your hands flat and engage your core.
How to do it:
Keep your forearms and knees on the floor while slowly raising yourself upwards until your body is in a straight line from your knees to your head. Hold the position for one minute or as long as you can.
Bodyweight sit-up: Repeat 6-8 times for 3 sets
Starting position:
Start by laying on your back. Bend your knees and place your feet either firmly on the floor, or tucked under something secure (your couch or a step is perfect).
How to do it:
Cross your hands to opposite shoulders or place them behind your head, without pulling your neck up. Allow your core to carry your upper body up until you reach your knees. Hold for a second, return to start and repeat. If you want to make these more challenging, try slow and controlled sit-ups.
Reverse crunch: Repeat 6-8 times for 3 sets
Starting position:
Lay down on your back with your legs extended. Keep your arms by your sides, with your palms flat. Move your legs so that your thighs are perpendicular to the floor and your feet are together.
How to do it:
Inhale as you pull your knees towards your chest. Roll your pelvis backwards and raise your hips and upper back off the ground. Hold for 1-2 seconds, then exhale as you return to the starting position. Repeat!
What’s the best resting time between sets?
I’d suggest no longer than 1 minute, but it’s up to you!
Why are rest days necessary from bodyweight workouts?
Although you might not be lugging heavy weights around, like you would be at the gym, rest days are important for your body to recover and build muscle.
How long should you do this program for?
Keep going until you feel like you’ve gotten everything you can out of this workout program. Aim for 4 weeks and see how you get on.
What if my bodyweight isn’t enough to workout with?
Try adding a weighted vest. If you don’t have one, simply fill a backpack with some water or household items to create a decent amount of weight.
Will I get ripped from bodyweight exercises?
Bodyweight exercises are great for a variety of things. They can help you build muscle if you introduce the following: Decreased rest times, increased reps, variations of exercises, train to failure and increase time under tension.
