10 Minute Workout To Crush The Dad Bod

Up and at em!

We are starting to look soft here! What the hell happened?

I’ll tell you what happened to me….

The Covid health scare that the world has been under for the last year has certainly made life more stressful.

It has also made an ass load of excuses for dads around the world.

Including yours truly.

Some of my favorites….

  • I’ll stop drinking when this is over, just too stressed right now.
  • I want to go back to the gym but I’m nervous about going in there.
  • #$*^ It, the world is going to end anyway, who cares if I’m in shape?

You have your own I’m sure.

The bottom line here is simple….It’s important as as a dad to stay in somewhat good shape.

The importance of being a fit father is a major player in any dad’s life. The stakes are higher than you may realize.

I definitely get it, especially not wanting to go into a gym right now.

So here’s the deal dads……We gotta do something to stay fit, this is why I put together this 10 Minute dad workout.

No excuses, you don’t need the gym for this one, unless you are homeless and somehow reading this on your new laptop you can find the space….And the time.

Let’s get started

This workout is based on speed and some intensity, it’s not long but it will get you in better shape surprisingly quick if you stick to it.

Set a timer for 10 minutes…. This is your pushing force here, the timer will mock you the whole way, in a few weeks you can go office space on it cause you won’t need it anymore.

Right now though it’s the boss.

Time to go…

The first minute is just for warming up… Jumping jacks for 1 minute.

Get the blood moving, one minute straight, you can vary the movement ie.. run in place etc.

Just make sure It’s one minute of good movement.

You can dance around like Freddie Mercury…..Whatever, just get moving.

Nine minutes left…….Push ups and planks.

No down time here, keep moving………

Start by doing as many pushups as you can do in 30 seconds.

man in gray tank top and blue shorts doing push up
Photo by Ketut Subiyanto on Pexels.com

After the first 30 seconds you are going to hold a quality plank for 30 seconds.

That’s it…. plank… I’m here to push you…Sure it sucks, but you can absolutely do this.

Remember to do what you can and not hurt yourself….No one cares about the numbers here…. Do what you can and don’t get hurt.

Really this is all it takes to improve, put in the effort; do what you can over and over again! No secrets just hard work, your body will take care of the rest.

After a few weeks of this your numbers will take off naturally…..You really won’t believe it trust me.

You will start to do things you first struggled with easier and easier until you are in need of a more advanced routine.

Two rounds of the above set and we are sweating and cursing the timer.

Seven minutes left…… Prisoner squats and calf raises.

If you are doing this quick little routine in the morning chances are your wife is yelling at you with her eyes because the possibility of you waking up the kids is very real….

woman in gray tank top
Photo by Andrea Piacquadio on Pexels.com

Keep moving….. quietly………she will get over it

Do as many prisoner squats you can in 30 seconds.

Basically you are just doing a very low squat as far as you can to the floor and reaching for the sky on the way up.

No weight needed if you go very low.

man in black t shirt and black pants sitting on concrete bench
Photo by cottonbro on Pexels.com

Ok, maybe you can hold bear and doggie in each hand for some added dad points. “Just don’t wake up the kids.”

After 30 seconds of prisoner squats move right into calf raises.

Very simple, just find a step or something around the house that allows you to stretch your calf out and go for fast reps, as many as you can do in 30.

(Pretend pro tip= I use the fire place slab)

Two rounds of this and we are feeling great!

Five minutes left…..Sit ups, Tricep chair dips.

Time to do some good old fashioned sit ups.

Big surprise here…….Do as many as you are comfortable doing in one minute.

Slow and controlled here, we are dads remember?

We can’t afford to get hurt, we need to work and provide for our families.

Anyways….We are not fighting Apollo Creed next week, save the Rocky montage for Halloween.

Four minutes left….

Wanna give up??

Just remember these people ……..

woman with brown baby carrier and little kid in white jacket
Photo by Josh Willink on Pexels.com

Now that your abs are burning and you wanna puke grab a chair to sit down……Take a break………..Yeah no, turn that chair around and start doing some chair dips.

30 Seconds to do as many chair dips as you can, get those triceps burning.

Three and a half minutes left

What next??

Bicep curls, This one will take some dumbbells or some other form of weight.

You know what …….If you don’t have dumbbells grab the same chair you used for the tricep dips and hold the back of it and start curling.

Hey…you need to use what you have, if the chair is light do a lot of reps with speed and intensity.

One minute straight, get those biceps moving and pumped.

strong man training biceps with dumbbells
Photo by Anete Lusina on Pexels.com

Getting close….Keep pushing.

After one minute of bicep work jump right into push ups again.

man sitting on brown wooden bench

I know it sucks…It’s supposed to!

One more minute of push ups….As many as you can for two rounds.

Two rounds of pushups for one minute each….. Doesn’t have to be perfect timing.

Do what you can.

30 Seconds left

That’s it you are done, in ten minutes you have done more than most people do all day! Pat yourself on the back and get your smelly ass in the shower.

You gotta get to work…….

Wrapping up.

This is in no way a complete workout routine, however it will get you started on the road to getting back in shape.

It doesn’t need to be perfectly followed to get results.

Do what you can and I promise you will get results, start here and do what you can.

Keep you diet somewhat clean and enjoy the ride.

I will be posting much more ……….More advanced routines and more.

Thanks for reading…….Seriously, get in the shower…….Kids are gonna be up soon.

Have opinions on the article? Comment!