Father’s Day workout: Getting back to your pre-daddy shape

Bill Cosby said it best.  “Having a child is surely the most beautifully irrational act that two people in love can commit.”
 
When you become a dad, everything in your world changes instantly. Your heart expands in a way you never imagined possible and maybe your belly too.  In no time at all, you’ve grown a spare tire and need help fitting workouts into your new life.
 
According to Health Canada, “a waist circumference at or above 40 inches for men, and 35 inches for women, is associated with an increased risk of developing health problems such as diabetes, heart disease and high blood pressure.”  Make sure you measure at your belly button.
 
The good news is that getting rid of your spare tire doesn’t have to mean giving up precious time with your kids.  I’ve designed an extremely efficient workout you can do at home or at the park to strip your body down to your pre-daddy shape.  All you need is an actual spare tire and a place to do pull ups.  A sturdy tree branch, pull up bar or playground jungle gym will do.
 
This workout will build strength all over your body, blast your core and improve your oxygen uptake.  Plus, you’ll look like a tough guy for the kiddies.  Go easy if you haven’t worked out in a long time.  Complete the following circuit 3-4 times taking a one-minute break between circuits.  This should take you less than 30 minutes.

1. Tire plank roll out: Get in a plank position with your hands on the tire under your chest, belly sucked in and shoulders down your back.  For a more advanced move, try rolling the tire away about a foot and bring it back in.  Hold for 30 to 60 seconds.

2. Tire jump squats: Start in a squat position with one foot in and one foot out.  Jump up as high as you can and shift to the other side of the tire landing with control.  Repeat 30 times.

3. Mountain climbers: Start with your hands on the tire rim and one foot on the outside of the tire, knee over ankle.  Quickly switch legs by jump switching the other leg forward.  Repeat 30 times.

4. Pull ups: Find anything you can use for a pull up. Keep your chin and eyes lifted slightly and expand your chest at the top.  Don’t let your shoulders crunch into your ears.  Don’t forget to breath! Do as many as you can safely.

5. Tire burpees:  Start in a squat position.  Jump back with your hands on the tire and drop down into a push up not letting your hips drop.  Jump back into a squat position and press the tire up overhead.  Repeat 20 times.

6. Russian twists:
Sit in V shape with knees bent and heels on the ground or off for more of a challenge.  Keep your back straight and stomach tight. Hold the tire away from your chest and twist from side to side.  Exhale each time your twist.  Repeat 30 times.

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