Dumbbell Workout For A Killer Dad Bod

Dumbbell Circuit Training For Busy Dads

The beauty of the circuit style workout is efficiency. You can get a lot done in a short amount of time, especially with the way I do it.

The trick is alternating between muscle groups. You work one muscle group and then move to another one. While one is resting, another is working, so the workout never stops. That is why you can fit a full body workout into a 15 minute session. In addition, because you never stop moving, you get a cardio workout as well.

Take a look at the exercises we will be doing this week to sculpt your dad bod.

Alternating Lunges

Switching between left and right legs, this exercise primarily targets the quadriceps and the glutes. It will also work the inner thigh muscles (adductors).

Shoulder Press

A fantastic compound movement that works the shoulders and triceps.

Stiff Leg Dead Lift

By locking the knees, this movement puts the work on the hamstrings.

Upright Row

Working the shoulders, back and biceps.

Calf Raise

Can’t skip the calf muscles if you want a balanced lower body.

Tricep Press

An isolation movement to specifically target the triceps.

Hammer Curl

This once is a bit different than the typical core and it targets the often forgotten short head of the biceps. THis will help give you that bicep curve because it pushes up on the long head.

Lateral Raise

The lateral raise will target the deltoid muscles. These are the muscles that give your outer arms a distinctive curve and greater definition.

Front Raise

This one works out the anterior deltoids and brings the traps into the equation.

Your Full Body Workout

As you can see, this workout will give you a full body workout. The only thing that it does not specifically target is the abdominals, but keep one thing in mind. The abs and your core in general are activated in almost every one of these exercises.