Aim
- Improve mobility, movement patterns (control), functional strength (dad strength)
- Decrease pain, stiffness, and dad related injuries
Details
- 15 minutes total
- Minimal equipment – Kettlebell
- Plan to get in 4 x per week
Tools
- Tabata Timer: Interval Trainer
– From Google Play or App store
- Habitica: Habitica.com
– Habit tracking app to Gamify your workouts and keep the motivation going - Kettle Bell
– 8-12 kg unless you are already a fit dad
Optional tools – for the stiff and sore dad
- Massage ball – general muscle treatment (general gluteal and shoulder tightness)
- Broomstick (piece of dowel from bunnings): Shoulder mobility, tendon rehab
*** these will be discussed more on the common dad injuries page ***
The workout - interval training
35 seconds of movement followed by 10 seconds of rest.
The Tabata Timer will keep track – you just run through the exercises below.
Warm up: Cycles 1-5
– 5 different movements to get going and hopefully not hurt ourselves
Workout: Cycles 6-20
– 3 sets of 5 different exercises
Setting up your tabata timer
Settings:
- Prepare: 10
- Work: 35
- Rest: 10
- Cycles 20
- Sets: 1
- Rest between sets: 0
- Cool down: 0
Workout #1
Leg heavy (not for running days)
Warm-up
1. Cat / cow > Childs pose
2. Thread the needle – alternating sides
3. Walk outs
4. Downward dog peddling
5. Prayer Squat with rotation
Work (repeat 3 times)
6. Kettle bell swings
7. Squats – goblet
8. Russian Twists
9. Lunge with rotation
10. RDLS
Workout #2
More upper body and abdominibals (intense man eating abs)
Warm-up
1. Cat / cow > Childs pose
2. Thread the needle – alternating sides
3. Walk outs
4. Downward dog peddling
5. Prayer Squat with rotation
Work (repeat 3 times)
6. Toe taps
7. Push up
8. Alternating single arm – clean & press
9. Mountain climbers
10. Lunge row
Exercises explained
Mobility
Cat-cow: https://youtu.be/ESJ6Ghvgr6k?si=QugxNj3diB04fPjn
Childs pose: https://youtu.be/nMp3MlTz9fA?si=E1oQM38RycpzpuGn
Thread the needle: https://youtu.be/rlac1t_QQJM?si=syA9eDhV9MK3I8n-
Walk out plank: https://youtu.be/Ao-nV3IdINQ?si=JS9941lP2CzuDZIt
Downward dog pedalling: https://youtu.be/u1s7jpl7U9Q?si=q1D4O4ycvwmaVmeN
Strength
Kettle Bell swing: https://youtu.be/1cVT3ee9mgU?si=7dIj45eYRUHu9M5q
Squat goblet: https://youtu.be/Z_e7HVr5-nI?si=aSmUUZc3PHgXX-OY
Russian twists: https://youtu.be/dXkBMJriiH8?si=G5GZa-5MZsZRxgvq
Lunge with rotation: https://youtu.be/QO8azdz-yUI?si=jnsIZq4pQLmnhUkj
RDL (Romanian dead-lift) – single leg: https://youtu.be/b9bHy3ojQWA?si=d2CPRiCCb75-RpJ6
Strength – workout #2
Pilates toe taps: https://youtu.be/KAs2Cgp85LU?si=CC51gtFM0nmNBGFT
Push up: https://youtu.be/bt5b9x9N0KU?si=D8Womr6cEN511n5m
Single arm clean and press: https://youtu.be/hc7FDjYGRWI?si=OmRBr-ji2nN1ShUh
Mountain climbers: https://youtu.be/hq_0YlyfqGM?si=UlctScIfNoBZa2BZ
Lunge row: https://youtube.com/shorts/rZgmOQqpn6Y?si=1mitO8bTzRl3pR-5
