Dad Bod to Rad Bod: [FOLLOW-ALONG] Full Body Dumbbell Workout!
0:00 - As a busy new parent, trying to keep the “dad-bod” at bay - I’ve had to make some major changes to my workouts.
Between diaper changes, feedings, and bath-time - it’s rare for me to get more than 30 minutes away to work on my physique.
So, today I wanted to take you through a complete follow-along workout and show you how much you can still get done in under 30 minutes with just some dumbbells and a bench.
So let me get some P.P.K., and we’ll get right into it.
Every Great Workout Starts With P.P.K. ➞ bit.ly/3lhbspz
1:11 - Now, because I’m going through this entire workout with you - no magic edits, no shortcuts - if you wanna show me some love and hit that thumbs up button I’d really appreciate it, or if you think it’s worthy, consider subscribing to the channel - it really helps out! And if you want to make sure you don’t miss any future videos or workouts like this, just make sure you hit that little bell next to the subscribe button too.
All good? Great! Let’s get going!
1:34 - As you know all great workouts start with a great warm-up, so take 5 minutes to really get warmed up and get the blood pumping with some full body dynamic movements.
1:42 - Workout Info: For this workout you’ll perform 6 exercises in circuit fashion.
Meaning you perform one exercise after the other, with no rest between them until all 6 exercises are complete.
You will perform each exercise for 40 seconds aiming for as many reps as possible, then have 20 seconds to rest and set up for the next exercise.
Once you’ve finished all 6 exercises, that’s the end of round 1..
Your goal is to complete 4 rounds back-to-back, for a 24-minute, high intensity, full body workout.
As always, the complete workout is listed for you in the description below.
2:24 - Round 1
2:27 - Exercise #1: Incline Dumbbell Press
Dig shoulders into bench, keep chest up
Don’t flare elbows too high
Constant tension on pecs
3:27 - Exercise #2: Dumbbell 1-Arm Row
Keep torso parallel with floor
Pull with your elbow, squeeze your back at top
Alternate sides every 5 reps
4:27 - Exercise #3: Dumbbell Seated Lateral Raise
Keep chest up with slight lean forward
Raise your elbows up and out to your sides
5:27 - Exercise #4: Bulgarian Split Squat
Keep chest up, back straight,
Lower until both legs reach 90 degrees
Drive through the heel of your front leg
Alternate Legs Every 5 Reps
6:27 - Exercise #5: Dumbbell Alternate Curls
Keep elbows in front of hips
Squeeze biceps hard at top
Lower back down under control
7:27 - Exercise #6: Dumbbell Situp
Plant your feet, knees 90 degrees
Flex with your core to crunch and raise the weight to the top
8:24 - Round 2
8:27 - Exercise #1: Incline Dumbbell Press
9:27 - Exercise #2: Dumbbell 1-Arm Row
10:27 - Exercise #3: Dumbbell Seated Lateral Raise
11:27 - Exercise #4: Bulgarian Split Squat
12:27 - Exercise #5: Dumbbell Alternate Curls
13:27 - Exercise #6: Dumbbell Situp
14:24 - Round 3
14:27 - Exercise #1: Incline Dumbbell Press
15:27 - Exercise #2: Dumbbell 1-Arm Row
16:27 - Exercise #3: Dumbbell Seated Lateral Raise
17:27 - Exercise #4: Bulgarian Split Squat
18:27 - Exercise #5: Dumbbell Alternate Curls
19:27 - Exercise #6: Dumbbell Situp
20:24 - Round 4
20:27 - Exercise #1: Incline Dumbbell Press
21:27 - Exercise #2: Dumbbell 1-Arm Row
22:27 - Exercise #3: Dumbbell Seated Lateral Raise
23:27 - Exercise #4: Bulgarian Split Squat
24:27 - Exercise #5: Dumbbell Alternate Curls
25:27 - Exercise #6: Dumbbell Situp
26:32 - Workout Instruction:
If you’re looking for a quick way to transform your physique, this is it. Give this workout a shot 4 times this week and you’ll start to see that “dad bod” changing pretty quick.
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Last but not least, be sure to share this with any new dads or anyone else looking for a quick, super effective way to get in great shape.
So send this to a friend, or share on your social, whatever you can do to spread the word, we really appreciate it.
Thanks for tuning in, I hope you have a great rest of your day, whenever you’re watching this - keep training hard and we’ll see ya in the next one!
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#Dadbod #DumbbellWorkout #FollowAlongWorkout