I Am The Fit Dad...Read If You'd Like.

Woof!  It’s been a loooong time since I posted one of my workouts here, so let’s get down to the nitty-gritty.

The program has changed a bit, and I’m digging it.  I’ll stick to this one for around 6 weeks and re-evaluate and if I like the results, I’ll tweak some of the exercises.  If I don’t like the results, I’ll change it up.

Anywho, here’s what I did today…

Group #1:

1A)  Power Push-up - 10 reps

1B) 1-Arm KB Swing - 15 reps/arm

I did those two exercises back-to-back, with no rest, for 5 minutes.  The Power Push-up uses a little resistance band contraption that goes around your back so you add a bit of resistance.  Love it.

Group #2:

2A) Dive Bomber Push-up - 12 reps

2B) KB Lunge - 15 reps/leg

2C) KB Swing - 20 reps

2D) Burpee - 8 reps

Did that in a circuit format for 10 minutes.  Goal is zero rest, but if you look at that damn thing you’ll understand that was an impossibility.

Shloop.

Group #3:

3A) Power Wheel Pike-up - 10 reps

3B) Power Wheel Jack Knife - 10 reps

Did as many sets possible in 5 minutes.  The only rest I took was to give my wrists and shoulders a breather since I’m in the same position for both those exercises.  If you don’t have a Power Wheel, you should give it a serious look.  It’s an awesome tool for the home-workout-warrior.

I planned on doing another 10-minute bodyweight workout later in the day (I did that workout at 11), but that didn’t happen.  Partly because I didn’t sleep well the night before, partly because I got busy pecking away on the computer, and partly just because I didn’t feel like it.  

I’m a grown ass man and don’t have to do a second workout if I don’t want to.

That’s all for today!  Give that little workout a go if you’re up for it.  It’s simple, quick (20-25 minutes), and as fun as a barrel full of monkeys.  I’ve never had a barrel full of monkeys, but I’m guessing it’s pretty awesome.

Talk soon!

Ed

My workout over the weekend?  Abso-frickin-lutely NOTHING!

Why?

Because I got crazy sick Friday afternoon and I NEVER get sick, but when I do I become an instant weenie.  Complete and total weenie.  I feel like the world is ending.

It was not fun, and my daughter ended up being sick as well, and even though I was “better” Saturday and a lot better yesterday, I skipped the weekend workout to replenish the energy.

So what I’m going to share is the workout I did last Thursday.

It was fun.  It was a bit different than usual.  I stepped back in time a little bit, while mixing in some of the nuts and berries of my current workout philosophy to create one hell of a burning workout.

Here’s the rundown…

10-Minute Workout #1:

1A) DB Chest Press - 15 reps

1B) Wide Stance Push-up - 10 reps

1C) Bicep Curl - 10 reps

10-Minute Workout #2:

2A) DB Row - 15 reps/arm

2B) Inverted Row - 10 reps

2C) 1-Arm Triceps Pressdown - 10 reps/arm

5-Minute “Burner”

3A) Push-up Pulse - 15 reps

3B) Rear Fly - 15 reps

3C) Burpee - 8 reps

I just felt like beating the hell out of my chest and back, so that’s how the workouts were put together.

Was it smart? I don’t know and frankly i don’t care.  It was a fun workout.  It’s not something I will do often because I don’t generally think it necessary (or smart) to pair those exercises the way they were.  The chest press makes the push-ups weak and vice versa, but the differing rep schemes made it “okay,” but I’m still a bigger believer (generally speaking) in maximizing the exercise by not placing competing exercises back-to-back…even though that’s exactly what I did :)

The final 5-minute Burner was a peach because my chest, shoulders, triceps and upper back were already blitzed and then i added 2 high-rep exercises to make ‘em even more famished.

The burpees…well, they’re just sadistic.

It felt good though.  I felt awesome when it was all over.  I went for a walk with the kids that afternoon which was a nice way to end the day (Andrea was working otherwise she would’ve been there too…).

I’m kind of enjoying the way my workouts are going right now.  I have an overall sense of what I want the week to look like, but no real set-in plan.  Some say that’s stupid, I say it’s kind of freeing.  It’s not something I normally do, and really don’t recommend, but I’ve been doing this for a while and think I’ll be okay.

Now if I can just kick the damn caffeine…

later tater,

ed