Dr Suz Squad: Fitness and Exercise Rehab Programs for Everyone
A 6-week program designed specifically for dads who have been inactive and want to get back into shape. Whether you’re juggling family life, work, or both, this program focuses on building strength, balance, and mobility, all in just 30 minutes per session, three times a week. It's the perfect reintroduction to fitness, with a mix of bodyweight resistance exercises, core strengthening, and functional movements to improve your everyday performance.
We understand that dads have unique fitness needs—so the program is crafted to restore strength, improve endurance, and build confidence. In addition to the resistance workouts, two optional running days are included to enhance cardiovascular health and stamina. No gym? No problem! This plan requires minimal equipment and can be done from the comfort of your home.
This plan progresses gradually each week, helping you build core stability, enhance flexibility, and regain your fitness step by step. By the end of the program, you’ll feel stronger, more mobile, and ready to take on anything—whether it’s running with your kids at the park or just living a healthier, more active life.
Features5 sessions per week
Must use App app to view and log training
Program Training
Warm up
A
2 minutes of brisk walking or light jogging in place 2 minutes of arm circles (30 seconds forward, 30 seconds backward) 1 minute of hip circles
B
Air Squat
3 x 12
C
Incline Push up
3 x 12
D
Glute Bridge
3 x 10
E
Bird Dog
3 x 10
F
Plank
3 x 0:25
G
Bodyweight Step-Up
3 x 12
Cool down
H
Seated Forward Fold – 1 minute Child’s Pose – 1 minute Standing Quad Stretch – 30 seconds per leg Shoulder Stretch – 30 seconds per arm Cat-Cow Stretches – 10 rounds
Prep
A
Warm up for run
Leg swings x 10 each side sideways stepping x 10 each side air squats x 10 hip circles x 10
B
Run
1 x 1.2
Recovery
C
cool down
quad stretch x 30s each side hip flexor stretch x 30s each side standing twist x 30s
Warm up
A
2 minutes of brisk walking or light jogging in place 2 minutes of arm circles (30 seconds forward, 30 seconds backward) 1 minute of hip circles
B
Air Squat
3 x 12
C
Incline Push up
3 x 12
D
Glute Bridge
3 x 10
E
Bird Dog
3 x 10
F
Plank
3 x 0:35
G
Bodyweight Step-Up
3 x 8
Cool down
H
Seated Forward Fold – 1 minute Child’s Pose – 1 minute Standing Quad Stretch – 30 seconds per leg Shoulder Stretch – 30 seconds per arm Cat-Cow Stretches – 10 rounds
Prep
A
Warm up for run
Leg swings x 10 each side sideways stepping x 10 each side air squats x 10 hip circles x 10
B
Run
1 x 1.5
Recovery
C
cool down
quad stretch x 30s each side hip flexor stretch x 30s each side standing twist x 30s
Warm up
A
2 minutes of brisk walking or light jogging in place 2 minutes of arm circles (30 seconds forward, 30 seconds backward) 1 minute of hip circles
B
Air Squat
3 x 15
C
Incline Push up
3 x 12
D
Glute Bridge
3 x 12
E
Bird Dog
3 x 12
F
Plank
3 x 0:45
G
Bodyweight Step-Up
3 x 10
Cool down
H
Seated Forward Fold – 1 minute Child’s Pose – 1 minute Standing Quad Stretch – 30 seconds per leg Shoulder Stretch – 30 seconds per arm Cat-Cow Stretches – 10 rounds
