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By Sean Barker
Author
of The Dad Fitness System
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Ahh..the end of another workday.
It's 5 O' clock somewhere, so you decide to sneak out a little
early because as a busy dad who is committed to staying fit
you are looking forward to hitting the gym for a quick workout
before you head home to join your family for dinner.
But before you leave the office,
your wife calls you to remind you to pick up the kids from
soccer practice, drop into the supermarket to get something
for dinner, and to pickup her dry cleaning which is on "your
way."
Oh, the life of a busy dad.
Which means your workout has been blown once again, and this
isn't the first time.
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So you think how in the hell can
I stick to even a simple 3 day a week workout plan?
Well, thanks to The Weekend Warrior
Workout, you won't have to.
I know, sometimes life gets in the
way of your workouts, but if sometimes because most-of-the-time,
you're not going to get the results your looking for no matter how
good your workout routine looks on paper.
Rather than suggest you "tell
your wife to do it", when she hits you with unexpected errands,
I have a better solution..and it won't cost you your marriage!
Why don't we design your workout schedule
around YOUR work schedule, opposed to trying to fit it into the
common Monday-Wednesday-Friday routine which is the busiest days
of the week for a lot of us.
Bring on The Weekend Warrior Workout.
Which is a 2 day a week workout plan that only requires 2 back to
back workouts on Saturday and Sunday. This program requires that
you are willing to dedicate time on your weekends to 2 intense workouts.
Yes...I did say intense because what
you miss in QUANTITY, you will make up for in QUALITY. These workouts
will not be your 10 minute fluff workouts using soup cans.
These 2 workouts will take at least
an hour each and require some real-man hard work and intensity,
so don't complain or make excuses, after all, you have all week
long to get over it!
I also recommend
that you workout in the morning if at all possible for mainly two
reasons.
#1 . You won't have any chance of
blowing off these workouts if things come up during the rest of
the day.
These are your only scheduled workouts
for the week so you have to make them count.
#2. You want to take advantage of
maximizing your metabolism early in the day so your body will be
primed for burning fat and building muscle all weekend long. So
if you are going to be a weekend warrior, you have to save your
energy for your weekend workouts, so staying out late at the bar
with the guys from work when you finish up on Friday isn't going
to put you onto the path to being the fittest dad on the playground
.
A man's gotta do, what a man's gotta
do. So it's time to step up to the plate and knock out the excuses
with the Weekend Workout...
Out of all the different workout routines
I have done over the years there is one that I keep coming back
to, the one that never fails me don't matter how many curve balls
life throws my way.
It's called the AB Split.
It's simple and effective and best
of all it is easy to work into any busy dads schedule.
You just have two different workouts
where you train half of your body one day and the other half the
next.
Now the beauty of The Weekend Workout
is that you can workout on back to back days, in this case, Saturday
and Sunday because you are not annihilating and isolating specific
muscle groups.
You will be using the classic compound
exercises that work many of your body's largest muscle groups revving
up your metabolism to burn fat and increasing Testosterone to build
strong dad muscle.
Saturday: Workout
A
A The Barbell Squat, 5 sets of 5 reps
B1 Flat Dumbbell Bench Press, 3 sets
of 8 reps
B2 Bent Over Barbell Row, 3 sets of
8 reps
C Close Grip Bench Press, 3 sets of
6 reps
D Front Abdominal Plank, Hold for
30-60 secs
High Intensity Interval Cardio:
Use a treadmill and perform intervals
for 6 rounds of 30 secs sprint, 60 secs walk
Sunday: Workout
B
A The Barbell Deadlift, 5 sets of
5 reps
B1 Chin-Ups, 3 sets of 8 reps (Substitute
close grip pulldowns if you can't complete 8 chin-ups)
B2 Standing Barbell Shoulder Press,
4 sets of 8 reps
C Standing Barbell Bicep Curl, 3 sets
of 6 reps
D Standing Calf Raise, 3 sets of 10
reps
High Intensity Interval Cardio:
Use a stationary bike and perform
intervals for 6 rounds of 60 secs fast, 90 secs easy
*The Mid Week Bodyweight
Booster Workout
Yeah I know this is supposed to be
a TWO DAY a week workout plan. You CAN make progress on this plan
if you only have 2 hours a week to dedicate to some serious lifting.
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BUT, if you can find another
15 minutes sometime during the week, do this Mid Week Metabolism
Booster Workout with just your own bodyweight to boost that
metabolism and get the blood flowing to your recovering muscles
that you trashed on the weekend.
I would recommend you do this
short workout on Wednesday preferably to allow for maximum
recovery from your weekend workouts. This bodyweight workout
can be done anytime, anywhere, so it's hard to find a reason
to not squeeze in this little workout that can make a big
difference in burning off that gut and building some strong
lean muscle despite your busy schedule.
Prisoner Squats
T-Pushups
Lunges
Cross Body Mountain Climbers
Burpees
Do 10 reps of each exercise
without rest. Then rest for 1 minutes and repeat the circuit
3 times.
...As for the rest of the week,
try to stay as active as possible, even if it's an evening
walk with your wife or wrestling around with your kids in
the backyard, because being a strong dad means more than what
you can bench press.
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CLICK HERE to learn more about Sean's
book "Dad Fitness". You can also
read our review of the book by clicking
here.
About
The Author
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Sean Barker is a nationally
certified personal trainer. C.P.T., a worldwide award winning
bodybuilding competitor and most importantly, a proud dad.
He has been involved in the health and fitness industry for
over 15 years and have appeared in High Performance Muscle
Magazine, been on health and fitness radio shows and was selected
as a sponsored athlete by one of the top supplement nutrition
companies in the world. He is affiliated with the top trainers
in the industry and has provided fitness consulting to numerous
people over the years helping them get real-world results
in the shortest amount of time.
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