The Full-Body Workout Program for Dad – How to Put It Together

Written by Elsie Velazquez, Certified Personal Trainer – Prescription Fitness; Edited by Jessica Gibson

The Impact of a Dad’s Health on Their Children

Being a dad comes with many responsibilities, and one of the most important is setting a healthy example for your kids. Not only does maintaining your health benefit you, but it also has a significant impact on your children’s well-being. Research shows that a father’s health can influence a child’s physical health, mental well-being, and even their future lifestyle choices. Here’s how you can be a great role model by incorporating fitness, nutrition, and healthy habits into your daily routine.

Full-Body Workout Routine

Unless you’ve been lifting weights for years, I recommend starting with a full-body routine that you can do two or three times a week. You want a routine that includes exercises for your quads (front of your legs), butt and hamstrings (back of your legs), push muscles, pull muscles, and core. This means you can develop a full-body routine with just four or five exercises. Plus, this efficient workout plan gives you more time to spend with your kids! Don’t forget to add a few cardio bursts for your heart’s sake.

Suggested Exercises

Quads

• Squats
• Lunges
• Box jumps

Butt and Hamstrings

• Hip raises
• Deadlifts
• Straight leg deadlifts
• Step-ups
• Lying hamstring curls

Push (chest, shoulders, and triceps)

• Overhead press
• Bench press
• Incline dumbbell press
• Push-ups
• Dips

Pull (back, biceps, and forearms)

• Chin-ups
• Bicep curls
• Dumbbell rows

Core (including lower back)

• Planks
• Side planks
• Exercise ball crunches
• Mountain climbers
• Reverse crunches
• Toe touches

Cardio Bursts

• High knees
• Butt kickers
• Burpees
• Jumping jacks
• Jump rope

By picking just one exercise from each category, you’ll work almost every muscle in your body. For a more comprehensive workout, try selecting two exercises from each category. The key is to keep it simple to avoid discouragement. Mix and match these quick exercises in 10-minute segments, aiming for a total of 30 minutes each day. Alternatively, fit these exercises into your schedule when you can’t commit to a full workout routine.

Example of a Full-Body Workout Program

• Warm-Up: 5-10 minutes of light cardio and dynamic stretches
• Squats: 3 sets of 12-15 reps (60 seconds rest)
• Deadlifts: 3 sets of 10-12 reps (60 seconds rest)
• Bench Press: 3 sets of 10-12 reps (60 seconds rest)
• Dumbbell Rows: 3 sets of 12-15 reps per arm (60 seconds rest)
• Planks: 3 sets of 45 seconds each (30 seconds rest)
• Burpees: 3 sets of 10-15 reps (60 seconds rest)
• Cool-Down: 5-10 minutes of static stretching

Variety and Consistency

Creating your own workout allows for a variety of combinations, preventing boredom and keeping both you and your muscles engaged. If you consistently do the same routine, you and your muscles will get used to it, which can hinder progress. Change things up regularly to keep it interesting and effective.

Rest and Recovery

Allowing your body to rest is crucial for muscle growth. Muscle mass is built during rest periods, so give your muscles 48-72 hours to recover between workouts. A Monday-Wednesday-Friday routine usually works well, ensuring you get adequate rest while maintaining a consistent workout schedule.

Leading by Example

As a dad, your habits set a powerful example for your children. Demonstrating a commitment to physical fitness, good nutrition, moderate drinking, and mental well-being can instill these values in your kids. Children who see their fathers maintaining a healthy lifestyle are more likely to adopt similar habits, which can lead to better health outcomes for them in the long run.

The Importance of Dad’s Health

By prioritizing your health, you’re not only improving your own quality of life but also fostering a healthier future for your children. So challenge yourself, stay consistent, and watch how your dedication to health positively influences your entire family.

If you want to work on your fitness and health and are not sure where to start, click here for a Free Fitness Assessment and Workout. The one hour session with a certified personal training will help you understand your goals and abilities to get you where you want to be… for your kids and you.