The Dad Bod Chronicles
Functional Fitness, General FitnessThis is a full body dumbbell circuit program designed to help you build muscle efficiently in under an hour at the gym or in your home gym. It is a perfect program for busy parents or individuals with limited time, but still want to lift weights without having to set up barbells and machines all over the gym. You will get your heart rate up and hit a great full body pump during these circuits.
You will need a small variety of dumbbells (heavy, moderate, and light), a few resistance bands, and a pull-up bar for this program to work best.
Features6 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Warmup: 3 rounds 1:00 cardio of choice 10 air squats 10 pushups 5 inch worms
Circuit
B
3-5 rounds A. DB front squat x8 B. DB bench press x8 C. DB RDL x8 D. DB bent over Single arm row x8/arm E. DB halo x10 (5/side) F. DB side bend x5/side G. Pushup plank hold x:30 Rest 2-3 minutes
A
Cardio
1 x 60:00
Circuit
A
Warmup: 3 rounds 1:00 cardio of choice 10 lunges 5 dive bomber pushups 10 jumping jacks
Circuit
B
3-5 rounds A. DB Push Press x8 B. DB Reverse Lunge x5/leg C. DB Gorilla Row x5/arm D. DB Russian swing x10 E. DB front raise x10 (light DBs in each hand or one moderate DB held by both hands) F. DB Russian Twist x16 (8/side) G. Leg lift x10-15 Rest 2-3 minutes
A
Cardio
1 x 60:00
Circuit
A
3-5 rounds A. DB Deadlift x8 B. Strict pull-up x5-8 C. DB box/bench step up x5/leg D. strict dip x5-10 E. box jump x5 F. DB lateral raise x10 G. side plank x:20/side Rest 2-3 minutes
Circuit
B
Warmup: 3 rounds 1:00 cardio of choice 10 cossack squat 10 DB curls 10 Hand release pushups
A
Cardio
1 x 20:00
