First choose either “BEGINNER DAD” or “FIT DAD” so that you can set up your timer accordingly.
Beginner Dad Timing = 30 Seconds On (work), followed by 30 Seconds Off (rest).
Start your timer and begin workout.
For each round, you will complete all 5 exercises, 1 after another.
When you complete the 5th exercise, start from exercise 1 again.
Complete all 5 exercises a second time.
When you’ve completed all exercises TWICE, that is the end of the first round.
Take a 2 minute break.
Begin round 2.
There are 3 rounds total.
Exercise Tips
Remember to focus on FORM and TECHNIQUE instead of repetitions.
As you get stronger and form and technique improve, you can turn your attention to repetitions completed per exercise, per round, as a measure of your endurance and progress.
Be sure to take breaks and pause your timer if needed.
If you are struggling with a specific exercise, find the modification.
It’s important to remember, “EVERY SECOND COUNTS!”
Try your best not to rest during your workout interval.Try to stay in an “active” position if you cannot do any more reps.
FOR EXAMPLE: If you cannot do anymore push ups, try not to sit on your heels.Instead, try to maintain a plank position.
Variations
3 Pull Up + 3 Push Up = 3 Bent Over Rows + 3 Push Ups.
Squat Pull Up = Squat and Hang OR Squat + Bent Over Row.
