The Easy and Effective Daily Dad Workout

Do you find the only burpees you are doing these days are baby burping? Are those trusted barbell curls being replaced with bicep flexes, carrying the car seat to and from the car? Well, I have a quick sure-proof workout – the Dad Workout – designed especially for busy first-time dads, and no, there is no money-back guarantee or lengthy signup forms because I am sharing it for free. 

Let’s face it. 

The first few months of being a new dad are all-consuming, exhausting, and overwhelming. Staying active may be the last thing on your mind (especially after running out, yet again, to quickly buy more diapers or the last-minute night trips to replace a wondering pacifier). But having a healthy dad-bod is important for you and your baby. 

Being fit and healthy ensures you’ll have the strength to push the stroller up that hill, the energy to chase a busy toddler around the house, and the stamina to play catch with your kid one day soon. And if your mini-me is anything like Hudson, you’ll be playing a lot of tag or, as Hudson named it, “Dada get,” which is where I give Hudson a 5-second head start before I start chasing him around the house. After a couple of rounds of this, you will be glad you spent a little extra time working on your cardio endurance.

Keeping a manageable fitness routine is an investment in your well-being and mental health, ultimately benefiting your family. Before my wife gives me the death stare, I am not talking about hours escaping to the gym or a 10-mile running session. My Dad Workout routine takes less than an hour, five times a week, and can be easily slotted into your daily routine (Read The Daily Dad for more). 

So here it is, my easy Dad Workout exercises for new dads. They are baby-proof, require no equipment, and can be done in the comfort of your home. So there is no excuse. 

#1: The on-the-go pre-workout drink

Start your day with a super greens drink and follow it with a pre-workout drink. (Read more about it here.) It takes less time to prepare than a cup of coffee and sustains my energy levels for longer, giving me what I need to get through my daily Dad Workout.

#2: Bodyweight exercises to keep up with an on the go toddler

As a new dad, consistency is more important than intensity. I am not looking to compete with Chris Patt for the most chiseled pecs (he doesn’t seem to be giving up that title any day soon). That’s not the goal. The focus is to keep fit and healthy with simple, functional exercises that work on different body parts.  My Dad Workout routine consists of:

• 4 x 25 = 100 squats
• 4 x 25 = 100 pushups 
• 4 x 25 = 100 crunches

I find this is the perfect combination to keep me fit. Plus, you’ll be adding extra body-weight exercises throughout the day, from lifting your little one around the house to rocking (or in Hudson’s case, “bopping”) them to sleep, so there will be plenty of opportunities to engage some extra muscles.

You could always add some squats with baby lifts or lunges while waiting for the bath to fill. We’ve even given yoga poses child-friendly animal names so Hudson can join in.

#3: Stretching to ease muscle aches from midnight bottle feeds

Stretching is a great way to relieve aches and pains. I follow my Dad Workout with a series of stretches to engage my lower back, which suffers from me sitting at my desk for a living.  

Start with a 30 seconds bird dog pose (left arm and right leg up), then 30 seconds bird dog pose (right arm and left leg up). Move into a cat-cow pose for 30 seconds, 30 seconds child’s pose, 30 seconds of laying on your back, bending your knees, bringing them to your chest, and then rocking your hips from side to side. This one always works wonders on my lower back! And complete your stretch with a 1-minute caveman pose.

It’s as simple as that. After all, the best workout is a workout that works for you and your family. Being a healthy dad is being a good dad and if that means working out with the baby lying in the crib or playpen, that is okay too. Turn up Cocomelon and let baby move along while you get your Dad Workout on.