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!
Nolan
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
times
cool
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