The Buff and Busy Workout

TGIF...Today is May 1st, which means there are only 3 weeks until the start of summer.

Not too sure if that applies to us here in Labrador, Canada though with the rain and wet snow falling outside...

So I decided I would give you time crunched dads a little kick start workout that I pulled from my training tickle trunk.

For complete exercise descriptions and to get over 16 weeks of fitness workouts for men download the Dad Fitness System HERE<==

The Buff and Busy Workout is more of an advanced muscle building workout, but can be done at home with minimal equipment and will get you on your way to building strong lean muscle and goodbye to that gut before the shirts come off this summer.

If you are just starting out, do a couple sets of each exercise until you improve your conditioning.

Bodyweight Warm-up (to be performed before each workout)
• Prisoner-Squat – 10 reps
• Pushups – 10 reps
• Wall Slides – 10 reps

*Complete 2 circuits of this entire warm-up without rest

Bodyweight Workout

1A Jump Squat, 5 sets of 5 reps, no rest

1B Spiderman Pushup, 5 sets of 5 reps, 60 secs rest

2A Chin Ups or Bent Over DB Rows, 5 sets of 5 reps, no rest

2B Standing DB Shoulder Press, 5 sets of 5 reps, 60 secs rest

3A Standing Zottman DB Curl, 5 sets of 5 reps, no rest

3B Lying Floor DB Tricep Ext. 5 sets of 5 reps, 60 secs rest

4. Stability Ball Jackknife 3 sets of 8-10 reps, 60 secs rest

Cooldown Stretching (to be performed after each workout)

*Hold each stretch for 10-15 seconds
• Lat Stretch
• Chest Stretch
• Quad Stretch
• Hamstring Stretch
• Shoulder/Tricep Stretch

Alright guys, give this workout a try this weekend and let me know how it went!

Enjoy your weekend and your workouts...


Sean Barker, CPT

Learn the "The Truth On Fat Loss, How To Finally Lose Your Beer Belly" in this FREE report from Sean Barker at www.dadfitness.com