Tuesday, February 8, 2011

The Weekend Warrior Workout

Ahh..the end of another workday.

It's 5 O' clock somewhere, so you decide to sneak out a little early because as a busy dad who is committed to staying fit you are looking forward to hitting the gym for a quick workout before you head home to join your family for dinner.

But before you leave the office, your wife calls you to remind you to pick up the kids from soccer practice, drop into the supermarket to get something for dinner, and to pickup her dry cleaning which is on "your way."

Oh, the life of a busy dad. Which means your workout has been blown once again, and this isn't the first time.

So you think how in the hell can I stick to even a simple 3 day a week workout plan?

Well, thanks to The Weekend Warrior Workout, you won't have to.

I know, sometimes life gets in the way of your workouts, but if sometimes because most-of-the-time, you're not going to get the results your looking for no matter how good your workout routine looks on paper.

Rather than suggest you "tell your wife to do it", when she hits you with unexpected errands, I have a better solution..and it won't cost you your marriage!

Why don't we design your workout schedule around YOUR work schedule, opposed to trying to fit it into the common Monday-Wednesday-Friday routine which is the busiest days of the week for a lot of us.

Bring on The Weekend Warrior Workout. Which is a 2 day a week workout plan that only requires 2 back to back workouts on Saturday and Sunday. This program requires that you are willing to dedicate time on your weekends to 2 intense workouts.

Yes...I did say intense because what you miss in QUANTITY, you will make up for in QUALITY. These workouts will not be your 10 minute fluff workouts using soup cans.

These 2 workouts will take at least an hour each and require some real-man hard work and intensity, so don't complain or make excuses, after all, you have all week long to get over it!

I also recommend that you workout in the morning if at all possible for mainly two reasons.

#1 . You won't have any chance of blowing off these workouts if things come up during the rest of the day.

These are your only scheduled workouts for the week so you have to make them count.

#2. You want to take advantage of maximizing your metabolism early in the day so your body will be primed for burning fat and building muscle all weekend long. So if you are going to be a weekend warrior, you have to save your energy for your weekend workouts, so staying out late at the bar with the guys from work when you finish up on Friday isn't going to put you onto the path to being the fittest dad on the playground .

A man's gotta do, what a man's gotta do. So it's time to step up to the plate and knock out the excuses with the Weekend Workout...

Out of all the different workout routines I have done over the years there is one that I keep coming back to, the one that never fails me don't matter how many curve balls life throws my way.

It's called the AB Split.

It's simple and effective and best of all it is easy to work into any busy dads schedule.

You just have two different workouts where you train half of your body one day and the other half the next.

Now the beauty of The Weekend Workout is that you can workout on back to back days, in this case, Saturday and Sunday because you are not annihilating and isolating specific muscle groups.

You will be using the classic compound exercises that work many of your body's largest muscle groups revving up your metabolism to burn fat and increasing Testosterone to build strong dad muscle.

Saturday: Workout A

The Barbell Squat, 5 sets of 5 reps

Flat Dumbbell Bench Press, 3 sets of 8 reps

Bent Over Barbell Row, 3 sets of 8 reps

Close Grip Bench Press, 3 sets of 6 reps

Front Abdominal Plank, Hold for 30-60 secs

High Intensity Interval Cardio:

Use a treadmill and perform intervals for 6 rounds of 30 secs sprint, 60 secs walk

Sunday: Workout B

The Barbell Deadlift, 5 sets of 5 reps

Chin-Ups, 3 sets of 8 reps (Substitute close grip pulldowns if you can't complete 8 chin-ups)

Standing Barbell Shoulder Press, 4 sets of 8 reps

Standing Barbell Bicep Curl, 3 sets of 6 reps

Standing Calf Raise, 3 sets of 10 reps

High Intensity Interval Cardio:

Use a stationary bike and perform intervals for 6 rounds of 60 secs fast, 90 secs easy

*The Mid Week Bodyweight Booster Workout

Yeah I know this is supposed to be a TWO DAY a week workout plan. You CAN make progress on this plan if you only have 2 hours a week to dedicate to some serious lifting.

BUT, if you can find another 15 minutes sometime during the week, do this Mid Week Metabolism Booster Workout with just your own bodyweight to boost that metabolism and get the blood flowing to your recovering muscles that you trashed on the weekend. I would recommend you do this short workout on Wednesday preferably to allow for maximum recovery from your weekend workouts. This bodyweight workout can be done anytime, anywhere, so it's hard to find a reason to not squeeze in this little workout that can make a big difference in burning off that gut and building some strong lean muscle despite your busy schedule.

Prisoner Squats



Cross Body Mountain Climbers


Do 10 reps of each exercise without rest. Then rest for 1 minutes and repeat the circuit 3 times.

...As for the rest of the week, try to stay as active as possible, even if it's an evening walk with your wife or wrestling around with your kids in the backyard, because being a strong dad means more than what you can bench press.

Get your FREE Fat Loss report "The Truth About Fat Loss, How To Finally Lose That Beer Belly" from Sean Barker at http://www.dadfitness.com

Sean is a Certified Personal Trainer and a proud and busy Dad. Sean has been involved in the health and fitness industry for over 15 years and have appeared in High Performance Muscle Magazine, been on health and fitness radio shows and was selected as a sponsored athlete by one of the top supplement nutrition companies in the world. His popular Dad Fitness fat loss workouts have helped Dads around the world lose fat, gain muscle, and get lean in less than 3 hours per week. For more information on the Dad Fitness workouts that will help you burn fat without spending hours in the gym, visit http://www.dadfitness.com


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