Without a doubt, the Dad Bod has garnered more attention this year than ever before. If you’re looking to shed some excess dad weight, we’ve got a killer workout to trim down that baggage and transform you into a man of steel. Short and super effective, this workout develops upper-body strength and definition by targeting the back, arms, chest and waist, perfect for shedding that excess dad flab.
Move from exercise to exercise. When you finish the whole circuit, rest for 3-5 minutes and repeat two to five times through. Designed to be performed with a TRX Suspension Trainer, we have also provided a non-TRX version for each exercise.
TRX Chest Press (45 Seconds)
Adjust the TRX to the fully lengthened position. Stand facing away from the anchor point with your feet shoulder width apart.
Extend your arms in front of your shoulders, engage your core and begin to slowly lower your body by bending your elbows to 90 degrees.
Drive through your palms and fully extend your arms to return to the start position. If the TRX straps rub against your arms during the movement, raise your hands slightly to correct.
Rest 15 Seconds
TRX Low Row (45 Seconds)
Adjust the TRX to the fully shortened position. Stand facing the anchor point, with your feet together. Your palms should be facing each other, with your arms fully extended.
Walk your feet toward the anchor point until you find a comfortable yet challenging angle. Bend your elbows, bringing your hands to the sides of your chest while squeezing your shoulder blades together.
Keep your body planked throughout the movement, and do not allow your hips to sag.
Rest 15 Seconds
TRX Suspended Lunge (45 Seconds Left Leg)
With the Suspension Trainer at mid calf length, face away from the anchor point with one foot in both foot cradles. Lunge down by driving your suspended knee back. Lower hips until your knee is two inches from ground and your front knee at 90 degrees. To return, drive through the heel of your grounded leg, squeeze glutes, lift chest and keep your eyes forward.
Rest 15 Seconds
TRX Suspended Lunge (45 Seconds Right Leg)
With the Suspension Trainer at mid calf length, face away from the anchor point with one foot in both foot cradles. Lunge down by driving your suspended knee back. Lower hips until your knee is two inches from ground and your front knee at 90 degrees. To return, drive through the heel of your grounded leg, squeeze glutes, lift chest and keep your eyes forward.
Rest 15 Seconds
TRX Biceps Curl (45 Seconds)
Adjust your Suspension Trainer to mid length and stand facing the anchor point with your elbows bent, just higher than shoulders. Align your pinkies with your temples and walk your feet toward the anchor point until there is a little tension in the biceps. Lower yourself down until your arms are fully extended while maintaining plank. Pull your body toward the anchor point by bringing pinkies back to your temples, elbows high, eyes on the anchor point.
Rest 15 Seconds
TRX Squat (45 Seconds)
With your Suspension Trainer at mid length, stand facing the anchor point with your feet hip width apart. Stack your elbows under your shoulders and lower your hips down and back, keeping your weight in your heels. Squeeze your glutes and drive through your heels to return to the start position. Keep your chest lifted throughout the movement.
Rest 15 Seconds
TRX Mountain Climbers (45 Seconds)
Adjust the Suspension Trainer to mid calf and start on the ground with your toes in the foot cradles in a plank position. Draw one knee in towards you chest while raising your hips and keeping your other leg straight. Lower your hips down and straighten out your leg to return to the start position. Repeat with the other leg.
Rest 15 Seconds
TRX Burpees (45 Seconds)
With the Suspension Trainer at mid calf place one foot in both foot cradles.
Drive your suspended leg back, lower your hips until back knee is two inches from ground. Place your hands on the ground and hop your grounded leg straight back to a plank position. Perform a pushup then hop your grounded leg forward and explode up to a jump.
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If you don’t have a TRX Suspension Trainer, try this bodyweight-only version:
Push Ups (45 Seconds)
Rest 15 Seconds
Overhand Bodyweight Rows (45 Seconds)
Rest 15 Seconds
Alternating Lunges (45 Seconds)
Rest 15 Seconds
Underhand Bodyweight Rows (45 Seconds)
Rest 15 Seconds
Bodyweight Squats (45 Seconds)
Rest 15 Seconds
Mountain Climbers (45 Seconds)
Rest 15 Seconds
Burpees (45 Seconds)
