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From Dad Bod to Rad Bod: 5 Easy Home Exercises for Fathers


Father walking with child on the beach

Hey there fellow dads,

It's Nolan here, your go-to guy for everything fit and fabulous for the fantastic fathers out there. Being a dad myself and a personal trainer, I understand that balancing work, family, and health can feel like juggling chainsaws covered in fire while being blindfolded. But fear not, my friends, I've got your back with some super simple exercises you can do right at home. No need for fancy gym equipment or hours away from the family – just pure, unadulterated dad strength.


1. The Dad Bod Squat

You know the drill with squats, but let's add a twist that'll engage those muscles like never before.

  • Stand with your feet shoulder-width apart.

  • Now, pretend you're picking up your kiddo, and lower yourself into a squat.

  • Make sure to keep your back straight and your knees behind your toes.

  • Explode back up. That's one!

  • Aim for 3 sets of 10-15 reps.

Pro Dad Tip: Feel like challenging yourself? Hold something heavy (like a laundry basket full of clothes) while performing the squat.


2. Push-Ups with a High Five

Here's a fun one you can even get the kids involved in:

  • Get into the push-up position.

  • Lower yourself down, then push back up.

  • Now, extend one arm and give yourself (or your kid if they're joining in) a high-five!

  • Alternate arms and aim for 3 sets of 8-12 reps.

3. Lunges - The Toy Dodger

Navigating through a room full of toys? Turn it into a lunge workout!

  • Step forward into a lunge, making sure your knee is at a 90-degree angle.

  • Push back to the starting position and repeat with the other leg.

  • 3 sets of 12-15 lunges per leg should do the trick.

Pro Dad Tip: Make it a game with your little ones, and dodge imaginary obstacles together!


4. Dad's Plank Challenge

Planks are an all-around fantastic exercise, and here's how you can add some fun to it:

  • Get into a plank position.

  • Hold it for 30 seconds to a minute.

  • Challenge your family to join you, and make it a friendly competition.

  • Increase the time gradually as you get stronger.

5. The Family Dance-Off

Yes, you read it right! Dancing is a great way to get moving and have fun with the family.

  • Put on your favorite tunes.

  • Dance like no one's watching.

  • Repeat as often as possible.

  • Guaranteed smiles and a good sweat.

Final Thoughts

So, there you have it, dads! Five fun, simple exercises to get you moving, building muscle, and losing that extra weight right at home. Remember, it's not about being a superhero; it's about being the best you for your family. You've got this!


For more tips, tailored workout plans, and everything you need to be a fit dad, head over to nolanfit.com. Together, we'll create a happier, healthier you, one dad squat at a time.


See you there, Nolan 🏋️‍♂️👨‍👧‍👦

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