Dad-bod-daily
Andy Thompson Training
General Fitness, Strength & Conditioning, Functional FitnessThis program is designed for the daily dad. This isn't elite fitness. However, this IS general physical preparedness, mixed with some body-building-feel-good workouts. We aren't maxing out lifts, and we aren't training for The CrossFit Games, but we are looking to stay in shape and look great while we're at it. This is a 4-6 day per week program. Workouts last anywhere from 20-60 min. There is progression, and it does change every 5-6 weeks. This is the program that I currently do every single day. You will be following along side myself as well as the other dads that are driving this program with me. Most* of the workouts can be done at a regular CrossFit Gym, or a regular commercial gym. If you have some dumbbells/barbell and a little bit of space, you can do most of this stuff at home as well. Check the equipment recommendations if you're not sure what you need! There are substitutions for exercises in case you don't have the appropriate equipment handy.
Conditioning
A
WARM UP TABATA 1
:20 on :10 off for the following sequence 1-Jumping jacks 2- Jumping jacks (forward straddle) 3-tall plank static 4-tall plank shoulder taps 5- single leg reverse lunge + high knee Right side 6- single leg reverse lunge + high knee Left side 7- side plank reach throughs Right side 8- side plank reach throughs Left side 9- Air squats 10- Jumping air squats 11- Single leg alternating v-ups 12- Single leg alternating v-ups 13- inch worm walk out/push up/walk in 14- inch worm walk out/dive bomber push up/walk in 15- Back bridge 16- back bridge
B
Banded single arm tripod row
12, 8, 5, _ , _
C
DB RDL
12, 8, 5, _ , _
Conditioning
D
7 rounds of cj and dubs
7 rounds for time: 7 db clean and jerks 50 double unders (sub with 50 jumping jacks or 100 single unders) Alternate workouts: 7 rounds for time: 3 barbell clean and jerks 50 double unders This should be challenging but not ugly. If there is mechanical break down, it is too heavy. This workout should be completed in under 12-15 min ideally.
A
Upper body warm up
B
Incline DB Bench Press
12, 8, 5, 3, _ , _
C
DB Flat bench
5, _ , _
Conditioning
D
3 rounds kbs and hspu
Option 1: 3 rounds for time: 25 kbs 25 hspu Option 2: 3 rounds for time: 25 kbs 25 seated db shoulder press Option 3: 3 rounds 25 box jumps/step down 25 push ups Record which option you chose, how much weight you used and/ or the box height.
A
Running warm up
Conditioning
B
800 meter run, toes to bar, box jumps, wall ball, 800 meter run
Option 1: 800 meter run 100 toes to bar 50 box jumps 24"/20" 100 wall balls 20lb/14lb to a 10/9' target 800 meter run Option 2: 800 meter row or (1600 meter bike) 100 v-ups (scale as needed) 50 box jumps or step ups 100 db thrusters 15lb/10lb dbs or 100 air squats (scale as needed) 800 meter row or (1600 meter bike)
A
back extensions
8 x 8
B
Single arm cable pull down
12, 8, 5, _ , _
Conditioning
C
3 rounds 30 sit ups and deadlifts
Option 1: 3 rounds each for time (record each split) 30 ghd sit ups 15 deadlift Rest 3 min between rounds Option 2: 3 rounds 30 v-ups 30 db reverse lunges Rest 3 min between sets Option 3: 3 rounds 30 sit ups 30 kbs Note: choose a challenging weight, that is manageable. You should not be going to mechanical failure. Be smart, and train with intention.
Andy Thompson
Professional Coach/Trainer since 2002. Certifications include: NSCA CPT, Cooper Institute CPT, NASM CPT, CrossFit Level 3, USAW Level 1 & Nationally ranked athlete, IKSFA, USA Gymnastics Safety Certified, Black belt in Northern Shaolin 7 Star Praying Mantis Kung Fu. Owner of CrossFit Hollywood since 2008.
Be the fit looking dad at the park! Get consistent, predictable results and be the example. Follow along side me and let's get after it!
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David Page
D1 athlete and Dad of 2!
Verified Athlete"It's a blast doing these workouts! I'm gonna keep doing what this is doing."
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Dad-bod-daily
Dad-bod-daily
Dad-bod-daily
