Workouts to Delete Your Dad Bod

I'm sure you're wondering...what does dad bod training look like? This training falls into the category of High-Intensity Functional Training.

High-Intensity Functional Training comes in many forms - and can be easily tailored to your needs or energy level. Here are a few of our favorites:

Density Training: Without over-complicating things, Density training is all about doing the maximum amount of work in the minimum amount of time. Your training density is the number of pounds lifted in a predetermined amount of time.

How to do it: Pick two exercises that do not compete (i.e. a squat and a lunge would compete) then perform them back-to-back with minimal rest for 10 minutes. If you’re a numbers guy, record the amount of weight that you lift each set (15lbs x 10 reps = 150lbs/set) and multiply that by the number of sets done (150lbs x 10 sets = 1,500 total pounds lifted in 10 minutes) then try to beat your training density in your next workout. Or you could not do that and just get your sweat on, there is no wrong answer.

Why it’s awesome for dads: Density training is like a self-directed interval workout. Though the goal is to rest as little as possible, if you’re feeling wiped there is always room to rest. This is especially important when life happens (and by life, I mean a screaming baby at 2am).

Full Gym Density Workout:

Minimal Equipment Density Workout: No Equipment Density Workout:

1A) Barbell Front Squat x 8

1B) Dumbbell Flat Bench Press x 8

Repeat for 10 Minutes

2A) Barbell Hip Thrust x 10

2B) Chest Supported Row x 10

1A) Goblet Squat x 8

1B) Push-Up x 10

Repeat 3-5 Times

2A)Dumbbell RDL x 10

2B) Single Arm Dumbbell Row x 8ea

1A) Backwards Lunge x 6ea

1B) Yoga Push-Up x 10

Repeat for 10 Minutes

2A) Bodyweight Squat x 12

2B) Wall Slides x 10

Repeat for 10 Minutes Repeat for 10 Minutes Repeat for 10 Minutes

Barbell Complex: Don’t worry, they aren’t complex… But they are hard as hell and time efficient. The purpose of a complex is to give the entire body a workout with a single piece of equipment, without resting our putting the piece of equipment down.

How to do it: Creating a complex requires a foundational knowledge of exercise, and a bit of creative thinking. Thankfully, we’ll give you 3 of our favorites and you can always do what dads do best when they don’t know the answer to a question… Google it!

Why it’s awesome for dads: Fast and effective. Simple as that - you don’t need more than one piece of equipment and you can get a full body workout in less than 20 minutes. That is, if you’re willing to work for it.

Barbell Complex: Single Dumbbell Complex: Single Kettlebell Complex:
1A) Barbell RDL x 10
1B) Bent Over Row x 10
1C) Hang Clean x 10
1D) Front Squat x 10
1E) Push-Press x 10
1A) Standing Dumbbell Press x 10/arm
1B) Single Leg RDL x 10ea
1C) Backwards Lunge x 10ea
1D) Single Arm Dumbbell Row x 10ea
1A) Kettlebell Swing x 10
1B) Kettlebell Clean x 10
1C) Kettlebell Goblet Squat x 10
1D) Kettlebell Press x 10
1E) Kettlebell Row x 10ea
Repeat 3-5 Times Repeat 3-5 Times Repeat 3-5 Times

EMOM (Every Minute On The Minute): If you’re looking for a workout that rewards hard work with extra rest… Look no further! Fair warning, though - EMOM training isn’t easy!

How to do it: Set a time for 10 minutes - pick two exercises to do at the ‘top’ of each minute (10:00, 9:00 etc) You only get the remainder of the minute to rest, though, so make sure you go quick!

Why it’s awesome for dads: You’re brain dead, and sleep deprived. Your boss (aka the baby) is keeping you busy and there’s only a few minutes to get a quick workout in… Set a timer for 10 minutes and have at it! You’ll sweat, feel great, and get it over with quick.

Full Gym EMOM: Minimal Equipment EMOM:

Bodyweight EMOM:

Kettlebell Swing x 10
Dumbbell Push-Press x 5
Goblet Squat x 10
Push-up x 5-10

Burpee x 3-7
Sit-Up x 7-10

Repeat EMOM for 10 Minutes Repeat EMOM for 10 Minutes Repeat EMOM for 10 Minutes


Cracking The Dad Bod Code: In The Kitchen

Those annoying Instagram models are always talking about ‘abs are made in the kitchen’.

Well, so is the dad bod! The difference? For new dads, the extra time awake paired with our bodies hormonal response to not sleeping much and no time to cook for ourselves creates the perfect environment for 3am cookies and leftovers.

Understanding how we can make our dad bod, a buff dad bod in the kitchen first starts with realizing what’s happening inside of our body due to sleep deprivation.

The Bad News: Evolution Isn’t Making This Easy...

The science is in: Not sleeping enough turns your stomach into a black hole… Well, sort of. In a study at the University of Wisconsin, researchers found that increased Body Mass Index (BMI) is proportional to decreased sleep.

Where evolution has helped create the dad bod - it turns out our bodies are hardwired to feel more hungry, the more time we’re awake. When we sleep, our bodies increase a hormone called Leptin, regulating our metabolism, calorie burn and appetite. Leptin is also the hormone that tells our body ‘I’m full’. The exact opposite happens to a hormone called Ghrelin - ghrelin goes down when we sleep, ghrelin tells our body when we need to eat and that we’re hungry.

When we don’t sleep enough, leptin levels drop (making it harder to feel full) and ghrelin levels increase (making you feel hungry more often, and telling your body that there is a shortage of food, slowing caloric burn).

Some scientists believe that this has to do with an evolutionary process brought on by long winter days with less food, and shorter summer days with an abundance of food. Our ancestors learned to eat as much as possible during the summer months (when they were sleeping less) to save calories for the long winter ahead.



The Good News: There’s A Dad Bod Diet

Bonus points if you’re doing the dad bod workout program - research shows that high intensity exercise reduces the hormone ghrelin, suppressing appetite and reducing the impact that sleep deprivation can have on your diet.

When it comes to what to eat while doing the dad thing, there are 4 simples rules you need to follow to become a DILF.

The Final Word:

It’s a daunting task to try and get in shape while juggling a family, job and a relationship. Thankfully, many of our coaches are dads, too.

For example, Coach Chuck has lost 200lbs (and kept it off for 10 years) while raising two kids - he’s a great dad, coach and can help you reach your goals.

Chuck Photo 4

Want to work with a coach that gets you?

Download Ladder

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