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Full Body Workout - 45 minutes of cardio and strength. No equipment needed.

This bodyweight workout is perfect to add to your workout from home routine. This workout requires no equipment and can be done in forty-five minutes or less. The goal here is to build strength with no gym equipment, so there are a lot of push-ups and squats! Given the number of prime movers and the pace of the workout, you will also build cardio and overall conditioning.

The workout starts with a general warm-up that consists of stretches, dynamic movements in multiple planes of motion, and upper body mobilization.

Once the real workout starts, we break it up into a lower body, upper body split with very little rest. Then the cooldown part of the workout is core exercises and then more stretching. Being flexible is just as important as being strong when starting a new workout program. If you are a dad like me, you know that being flexible is key when wrangling kids. Even getting up and down off the floor is easier when you are flexible instead of feeling like a piece of wood that doesn't bend too much.

When I started doing these workouts, it was the beginning of the coronavirus lockdown period. I wanted to share a way for people to be able to work out at home with little or no gym equipment. After running the online classes for a few months, one theme kept popping up and that was that it was mostly dads who were taking my classes.

Dads who were looking to change their dad bod into more of a father figure found the classes challenging yet supportive. With all the gyms closed, these online fitness classes were a way to incorporate workouts into their daily routine.

Being a dad is hard! I know that being a mom is hard as hell too, but everyone knows that being a mom is hard so that's a given. But if a dad expresses difficulty, the immediate reaction is "stop complaining, it's so much harder being a mom" and that's usually the end of it. The dad is left feeling like a wimp because he complained and internalizes that feeling instead of exploring it because men in western civilization don't talk about feelings... That's not manly.

I believe that it is because of that manly expectation that men are so reluctant to seek out for help of any kind, especially when it comes to exercise and losing weight. It's from this realization that I created the Dad Bod Transformation program.

This course consists of workouts like the one above as well as yoga and core workouts. We talk about nutrition, workouts, and all that good stuff to make a dad healthy but what sets this program apart is we talk about the mindset of making a life long healthy change. We spend time identifying habits both good and bad and explore how to build on good habits and how to shake off the bad habits that don't propel you to your goals.

It seems like everyone these days are all about fitness trackers and activity trackers as a way to take fitness into their own hands, and that's the work I build on. Coaching dads how to get the most out of using a fitness tracker, or how to incorporate an online fitness program into their daily lives. How to make healthy living a habit instead of new years fad.

Willpower is like oxygen in a closed room, no matter how much you have, eventually you will run out. So we try to design your life in a way that you don't need to rely on willpower except for a few key moments throughout your day.

I know it's hard for dads to reach out for help and even more rare to sign up for a course that may push the edges of that comfort zone, but if you are ready to make a change, sign up for the course or reach out for a no-stress exploration call.

Have fun, stay awesome, and enjoy the workout!


Full transcript of the workout ~

okay so standing with your feet roughly

hip-width apart

and inhale reach both hands up over your

head and then exhale fold over at the

waist and walk yourself out into a plank

exhale slowly down hide a little push up

inhale into an upward dog stretching out

your abdominal wall then curl over your

toes into a downward dog but it's gonna

be kind of like a Athletic down or go so

you're peddling one heel after the other

to stretch out your cows and the

hamstrings pushing the backs of your

knees to the wall behind you stay here

for two more breaths

walk your hands back to your feet come

all the way back up raising both hands

overhead exhale hands down by your sides

taking a big step out to the side a nice

wide stance inhale reaching both hands

up exhale dropping one hand down towards

an ankle sliding you hand down your leg

and rolling your other shoulder blade up

over your spine so you can look up

towards the ceiling and exhale come on

back up

both hands come to the sky and drop over

in the other direction

sliding opposite hand down and rolling

your other shoulder blade up towards

your back stretching through your lats

when your shoulder on an exhale come on

back up both hands come to the sky bring

both hands down to the gam begin with a

forward lunge and an alternate toe touch

so stepping forward reaching with the

opposite hand and raise your other hand

over raise your hand over your head so

just going one foot at a time reaching

for your opposite toe we're going to do

a total set of 26 count the mat as you

go when you're done with 20 you can stop

and rest

18 19 20 what everyone else catch up for

a second if you're still working on it

okay and then both feet together inhale

reaching both hands up over your head

exhale to walk yourself out into a

push-up all the way down walk your hands

all the way back to your feet hands come

over your head and you tend to those go

at your own pace

just breathe the whole bunch

no and one more for me cool once you

finish that we're gonna do lateral

lunges going in side to side if you're

in a house or a room that doesn't let

you go side to side just do ten on one

side and then 10 on the other but I'm

gonna go side to side total of 20

keep your chest up go for big steps that

you feel stretch in your inner thigh

thanks I don't know if you can see but I

wore my Mickey Mouse socks today because

it's Monday and it's sunny

as you get through the reps make sure

you keep going deep on the way down they

got two more woohoo okay if the next

stage of the operation is a push up to a

shoulder tap so it ends up looking

something like this

if that feels impossible you can bring

your knees down to the floor and do the

same thing alternating sides start

whenever you're ready we're gonna go for

a set of 20

17 18 19 20

make sure you breathin a lot as you're

doing these if you don't your head might

explode I've never seen it happen but

that doesn't mean it can't happen next

thing we're going to do is the reverse

lunge with a straight leg kick so bring

your left hand straight out in front of

you your right foot goes back and then

you try and kick that hand with your

right foot we're gonna do that 15 times

okay start whenever you're ready

14:15 once you finish that switch sides

right hand goes out in front of you left

foot goes back kick your right hand 15



too much fun happy Monday this week for

a lockdown a week three yes it depends

on where you at feel like I've been

locked down forever okay next thing the

Bren do is push up to open up into a

side plank so do you push up open up out

to the side for 20 reps again if that

feels impossible the variation is you do

your push up and twist as far as you can

on your needs you can even start on your

toes and halfway through switch to your

knees start whenever you're ready I'm

gonna go to 20

19 cool next n grin dude let's take a

little road trip back in time to the

Victorian era and do a curtsy to need

drive up I guess for your gentlemen it

would be a Babbitt if your lady would be

a curtsy so for those of you who are on

wall bat well versed and curtsies you

step your right leg back cross behind

your front leg drop your back knee down

and then come up onto one knee we're

gonna do 15 of those start whenever

you're ready you can do the flourish at

the hands if you want to or if your

gentlemen take off your hat

once you get to 15 stop shake your legs

don't do the same thing on the other

side cross your back foot back bend at

the knee come up to balance 15 times 14