Introduction
Are you a father looking to improve core strength and enhance spinal mobility? Join our 30-minute workout video designed specifically for you. This workout places special emphasis on spinal health, mobility, and shoulder stabilization, offering a holistic approach to fitness.
No matter your fitness level, this workout is suitable for everyone, provided you don't have any injuries or pre-existing conditions. We understand the toll that sitting at a desk job can take on your body, leading to tightness in the muscles around the lumbopelvic hip complex and resulting in lower back pain.
How to Eliminate Back Pain
To combat this pain and achieve a pain-free lifestyle, developing a strong core and stretching the tight muscles caused by prolonged sitting is essential. While the best solution is to avoid long periods of sitting altogether, we recognize that it's not always feasible. That's why we encourage incorporating periodic stretching throughout the day to alleviate tension and promote spinal health.
During the workout video, prioritize listening to your body and honoring its cues. If an exercise or stretch doesn't feel good or seems incorrect, it's crucial to dial it back and find a range of motion that suits you best. One of the advantages of home workouts and online coaching is the increased self-awareness that often arises. Without the pressure of external factors, you can focus on your well-being and work out with a reduced ego.
The Workout
Join us in this invigorating 30-minute session, where you'll improve core strength, enhance spinal mobility, and nurture a healthier body. Take control of your fitness journey and experience the benefits of this targeted workout designed exclusively for fathers like you.
If you've enjoyed this invigorating workout, we'd greatly appreciate your support! Simply copy and paste this link and share it on social media. And if you're REALLY loving it, don't forget to share it with a friend, because sharing is caring, and spreading the fitness love is always a good thing.
For a wide range of workouts that cover everything from full-body routines and core exercises to rejuvenating yoga sessions, all you have to do is sign up for my monthly newsletter. By doing so, you'll also gain access to valuable nutrition tips, delicious recipes, life hacks, and even some entertaining bad dad jokes (we all need a little laughter in our lives).
Now, it's time to have some fun! We sincerely hope that this workout not only helps strengthen your core, and improves spinal mobility, but also brings a genuine smile to your face. Your well-being and satisfaction are our top priorities, and we're thrilled to be a part of your fitness journey.
If you are interested in digging more into the rabbit hole of the benefits of exercising, check out this post HERE
Here is the written transcript of the workout -
So lets begin just by stretching out some of
the muscles that connect down into your
hips
so inhale raising both hands up over
your head
and then kind of draw your shoulder
blades down away from your ears
i'm going to drop one hand down to the
floor it doesn't matter which hand
and then that hand is going to kind of
support you so you can maintain length
through your spine
and then bend at the elbow and reach
that top arm over
you're going to roll your shoulder blade
back so your heart looks up towards the
sky
or ceiling taking a deep breath
then on the exhale push yourself back up
both hands come up to the sky
and then switch sides and that arm is
kind of posting so you can maintain that
length along your spine
and then bending at the elbow and
extending that top arm
as far as you can so you get that good
stretch down through your lats all the
way into your hip
and push them back up and then both
hands
come down to your sides cool
so make around your hands and knees to
begin
so with your knees underneath your hips
hands underneath your shoulders
we're going to come into cat and cows
still warming up your spine
so inhale to look up and then exhale
curving your chin to your navel
and just kind of moving through the
whole range of motion as you kind of
feel your
spine wake up and as you push your spine
up towards the ceiling see if you can
actually flex your abs
to make that contraction happen
essentially it's your abs that are
squeezing to bring your chin towards
your belly button
we'll do one or two more passes up and
down
and then we'll meet in a nice neutral
spine
so extending your right arm out in front
of you and your left heel straight back
away from you
and then tucking your belly button into
your spine so you get like really hollow
through the midsection
you're gonna take in a breath and then
on the exhale connect elbow to knee
under your body
and then inhale to extend reaching out
and we do that five times
exhaling to connect for two to extend
and then for three standing out
for four extend out
one more time making the connection and
then one more time reaching out
and then coming back onto all fours just
take a moment to resettle
again drawing your belly button into
your spine reaching your left arm out in
front of you and your right heel
straight back away from you
take in a breath and on the exhale
connect elbow to knee
inhale to extend exhale to connect
there's two you have to extend
to connect three extend
back to four extend
one more time making the connection one
more time reaching out
and coming back down onto all fours
so we're going to do just a little
spinal mobility work so bring your right
hand behind your head
and then pushing your heart away from
the floor so your left shoulder is
really strong and engaged
we're going to bring your right elbow to
your left elbow and then open out to the
side
as far as you can
bring it back in we're going to do that
five times just kind of moving through
the breath
each time you do it you can kind of feel
that stretch happening across the middle
of your back
one more time
and then after you've done your five
we'll come down and do the same thing on
the other side
so bring your left hand behind your head
and pushing your heart away from the
floor so that right shoulder is really
strong
connecting elbow to elbow and then
opening out to the side just about as
far as you can
making movement with breath so you give
a big exhale as you're coming up
oh and then after you finish that five
we'll curl under your toes
and come into a downward facing dog
so from the downward dog just pausing
for a moment kind of pedaling out
through your heels
give a little stretch in your calves or
your hamstrings and kind of shake your
head if you want him
and then we're gonna go for an alternate
toe touch from a downward dog for 20
reps
so reaching touching your opposite toes
and trying to keep your legs and back
just about as straight as you can
so
and once you finish the set of 20 you
can come back down onto hands and knees
it'll make your way all the way onto
your back
we'll get ready for a set of crunches
so we're gonna go for 25 crunches uh
heels can be either on the floor or up
in the air creating a tabletop with your
shins
doesn't really matter but each time you
come up you want to give a big strong
exhale
so your core is empty by the time you
get to the top and getting that good
strong squeeze
and always maintaining space between
your chin and your chest
so you're never pulling on your head but
it's your abs that are bringing you up
so
once you finish your set of 25
bring your hands underneath your bum and
we're going to straighten out your legs
and come to a set of 25 leg lifts
so raising your heels up off the floor
stopping until you're just shy of above
your hips
and then lower them down so that they
hover just above the ground
so going for 25 of these as you get to
the bottom so you can just kind of point
your legs a little bit further
just to create that length through your
core
hmm
one two
25
cool once you finish the set of 25 we're
going to cross your right ankle
over your left knee and thread your
hands through to grab onto your left
thigh
and just pausing here for a moment just
giving a little gentle pull
and stretch out your right bum cheek
and then releasing that leg you can
either let your left leg stay floating
or bring your left heel down to the
ground and we're going to come into
crunches straight up and down
for a set of 15. so coming up giving a
big exhale
do
once you finish the set of 15 just
switching sides crossing your left ankle
over your right knee
and then threading your hands through
your legs that you grab onto your
right thigh just give it a gentle pull
to kind of stretch out that left
palm tree and give a little rock to side
to side without melting the stretch
now release your right leg bring that
foot back down to the ground we're going
to come into your next set of
figure four crunches so 15 straight up
and down
and maintain that good space between
your chin and your chest
so
cool it's all done with those
we're going to come on up and kind of
sit on your bums
with your hands pointing away from you
i'm going to straighten out your legs
and what we're going to do is pretend
like you got a little a little box of
something precious right him
at the end of your mat so we're going to
lift up your legs bring it to one side
of the mat
and then raise it up over that little
box of something precious i imagine like
a box full of kittens
because that's just so precious and it's
like kind of a big box
so we're raising it up and over but the
box can be whatever precious thing you
want we're going to go for 20 of these
total
or if you're like my kids you want to
keep it kind of dangerous it's a
box of hot lava
once you finish the set of 20 come on
down and post your feet about hip width
apart
and raise your hips up off the ground
we're going to come into an alternating
crab kick
so reaching out touching opposite toe
also for a set of 20 reps
all right
20. cool once you're done with that sub
20 you can come to laying down
flat on your back once again
going to bring your big toes together
and your heels just about touching
and then let your knees drop out to
either side
give a little rock from side to side to
kind of open up your hips
i'm going to put one hand over the other
like you're diving into a swimming pool
and we're going to crunch really high up
driving your hands
right through the center line of your
body so we're going to go for a set of
25 of these
again think about giving a big exhale on
the way up so your core gets empty by
the time you get to the top
uh
once you're all done with your set 25
we're going to come into a vertical hip
raise
because that's where you put your hands
underneath your bum legs are straight up
over your hips and you kind of use your
lower abs
to kick your butt up off the floor and
then lower down softly we're going to go
for 20 of these
try to keep your feet directly over your
hips and think about coming up fast
and lowering down slow if you can pause
for a moment at the top that's even
better
one two
three four
25. well once you're done with those
we're going to straighten out your legs
reaching your hands over your head just
give them a little abdominal stretch
taking a deep breath long exhale
and then bring them both knees into your
chest a little rock from side to side
and continuing working on spinal
mobility we're going to straighten out
your left leg along the floor
and bring your left right knee across
your body
all the way out to the side and then
reach both arms out to the sides
so you got your knuckles in line with
your shoulders
we're going to carry your right arm up
until your palms are touching
to your left and then open all the way
back out to the side
we can do that five times just going
slow and going at your own pace and as
you bring that right arm all the way
back out to the side see if you can let
your right shoulder
come all the way down to the ground
while maintaining your right knee on the
floor
one more time
once you finish your five repetitions up
make around your back again hug in both
knees into your chest
we're gonna do the same thing on the
other side so straighten out your right
leg along the floor
with your right hand carrying your left
knee across your body reaching your left
arm out to the side
then reaching your right arm out to the
side and then carrying your left hand up
towards the sky until your hands are
touching
and then opening out
for five repetitions trying to link
movement with breath
so
and once you finish all five of those
make your way onto your back again give
them one more little hug
because hugging yourself is a good thing
i don't think most people hug themselves
nearly enough
okay so now we're going to come into a
set of butterfly
crunches oh sit-ups that's where you
straighten out your arms and legs into a
big
sort of happy shape taking a deep breath
and then on the exhale floating all the
way up onto your bum
until you come up and you're balancing
on your tailbone
and then you come out of it the same way
that you got into it
so taking in a deep breath and then on
the exhale squeezing up
nice and tall and then lowering all the
way back down
there's three
that's four we're gonna do one more
then the last one we're gonna hold at
the top for a moment
and imagine someone is like pulling you
from from the front of your shirt so
your shoulder blades kind of come back
raise both hands up over your head and
then lower really slowly all the way
down
to the mat and then we're going to
connect elbow
to knee over your body now making that
connection with your elbow to your knee
we're going to extend your left arm and
your left leg all the way out
come back together and then switching
sides for a set of 20 reps total
[Music]
cool once all done with those we're
going to hook
your right ankle over your left knee
we're going to come to a single leg
uh hip raise so pushing off your left
heel raising your hips up as high as you
can
and then lowering slowly back down we're
going to go for 10 of these on each leg
going at your own pace but trying to get
that good strong squeeze so you're
butting your hamstring
so high that you almost feel a stretch
in your hip flexor this top part
right up there
once we finish a set of ten switching
legs
and doing ten on the other side
so
let's go once you've completed that set
of 10 we're going to come all the way
onto your side
resting on your forearm and keeping that
shoulder really strong so you're not
like slouching and
lounging and hanging out but you're
active and doing an exercise
and then your hips are going to float up
off the ground we're going to come into
10 rib breaks
so your top hand is a rake rake
underneath your ribs
and then bring that hand up over your
shoulder
we're going for 10 of these the further
you reach under the more productive the
exercise becomes
and always keeping that left shoulder
girdle really strong
once it finishes out of 10 switch sides
again shoulder girdle is engaged top arm
is your rake
rake under your ribs come all the way up
five
six
seven eight
nine ten
cool once you're done with those we'll
make your way onto your belly
we're gonna do our last uh mobility
exercise
so we've done this one a few times in
the past
it's pretty good so it's where you're
resting on your tummy
i'll talk through the first few and then
we'll go into it
so you're resting on your tummy both
arms come up and you bring your knuckles
down to your lower back so your hands
are on top of one another
and then draw your elbows back towards
each other stretching through the
shoulder girdle
lower back down and then bring both arms
all the way out in front of you again
we're going to go for five of those just
going at your own pace
and kind of breathing through the
movement
and really kind of listening to your
body
and then once you finish your set of
five of those we're going to come on to
a forearm plank
for 60 seconds and while you're holding
the plank if you want to
make a little bit more fun we're going
to rock your hips from side to side
so starting in three two
one you're in your plank and everything
is going great
then if you want to make a little bit
harder you kind of drop one hip down to
the ground and then your other hip down
to the ground
so we're just rocking side to side while
holding the plank
but that's just kind of like an option
if you want to make it uh
spicy
we're at 30 seconds
think about keeping your upper spine
high away from the floor
good 15 seconds left
five four three
two one come all the way down
if you want to rest for a second child's
pose kind of stretch out your lower back
for a moment
and we'll come forwards all the way back
onto your belly we're going to do
a lower and upper back strengthening
movement and that is the superman to
cactus arms
so both arms are straight out in front
of you and you're flying up like
superman legs and arms come up off the
floor
draw your elbows down towards your rib
cage
and then straighten back out and then
lower back down softly to the ground
we're gonna go for five of these
again moving at your own pace
and in a range of motion that's right
for you
once you finish the set of five come all
the way back into your child's pose
and while we're holding this child's
pose you're just going to kind of gently
walk your hands to one side
it doesn't matter what side
taking a few deep breaths
then you're going to walk both hands
over to the other side
again taking in a few deep breaths
then come back towards center
and then coming all the way up
sitting on your bum cool that's it
good job everybody um
hope you all have a great great weekend
and
if you can say something nice or do
something good
you should always take advantage and do
it because you may not get the
opportunity