Are you a professional athlete? Bodybuilder? Olympian? Then you can skip this blog. Are you a regular dad who wants to find time to keep himself in shape without sacrificing time with the family? Read on.
Forget what you see on Instagram. You don’t need to spend hours a day, seven days a week, in the gym to get results, feel better, and take good care of yourself. Here are four tips to get you in the gym, out and on your way home in 45 minutes or less.
Here’s an example of a workout you can do in 45 minutes, including warm-up time:
Minute 0-2: Stationary bike, medium intensity. Just enough to get your heart pumping and a little sweat going.
Minute 2-5: Three sets of 10 bodyweight squats and five pushups. Do 10 squats, immediately do five pushups, rest the bare minimum, and do that two more times.
Minute 5-20: Barbell squat, 3 sets of 5 reps. Start with the empty barbell and work up to a set of five that felt like you had 2-3 reps left “in the tank.” When you hit that weight, that’s your first set. Do two more sets of five.
Minute 20-30: Dumbbell bench press, 3 sets of 10, alternating with 3 box jumps (or high jumps if you don’t have a box). Do a set of 10 bench press, immediately do 3 box jumps, rest. Repeat two more times.
Minute 30-40: Pull ups, 3 sets of 5, alternating with dumbbell curls, 8 reps each arm.
Minute 40-45: Cool down. Walk on the treadmill/track/sidewalk at a leisurely pace to let your heart rate go down.
If you’re struggling to find the motivation to work out:
Oh, and one more thing? Please stretch. You’re old. You need it.