The Olympic Workout

If you've been tuned into the summer Olympics the last few days, you might of noticed the rock hard bodies some of these athletes have been sporting.

I must say I really admire the physiques of the gymnasts and sprinters.

Lean and muscular with abs that are actually visible through their tight suits!

I know one thing for sure these guys were not in the gym the last four years doing endless crunches or concentration curls for those sleeve splitting biceps.

Some gymnasts who look better than most bodybuilders on contest day don't lifts weights at all!

They practice their gymnastics moves and perform bodyweight exercises.

When they do lifts weights they only do the basic compound exercises like found in the Dad Fitness Workouts which involve moving your ENTIRE body and working many muscles at once.

The good news for us busy dads is that we can perform a lot of these moves anywhere at anytime without expensive gym equipment.

If you want to look like an Olympian but don't have the time to spend hours in the gym everyday, give the Dad Fitness Olympic Workout a try.

It can also be done outdoors in a park or playground. So bring the kids along and have fun with it.

You won't get a gold medal but the changes in your body will be priceless.

Do 3 sets of 6-8 reps of each exercise and rest 60 secs between sets.

Rotate each workout every second day of the week, ex. Mon-Wed-Fri

Workout A

Decline Pushup (basic pushup with feet elevated on bench, stairs or park bench)

Close Grip Chin-Up (use a chin-up bar or monkey bar in your local playround)

Bodyweight Dip (use a dip bar or do bench dips with hands on edge of park bench and feet on the ground)

Bodyweight Squat Jump (squat down to parallel and jump up as fast as you can when you stand up)

Hanging Leg Raise (hang off bar used for chinups and bring your knees to your chest)

Find some stairs and run up them and walk down, repeat 3 times.

Workout B

Wide Grip Pullup (same as chinup except palms are facing away)

Close Grip Pushup (pushup with hands about 10 inches apart, keeps elbows in)

Stepup (step up on a bench that is high enough so your quads are parallel to the ground.

Reverse Crunch (lie on the floor or grass and curl your knees to your chest lifting your lower back off the ground)

Ab Plank (get pushup position but rest your forearms on the floor or grass, hold your body in straight line and squeeze your abs)

Find a grass field or track and sprint for 30 secs and walk for 60 secs, repeat 3 times.




Sean Barker, CPT

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