DADBOD FITNESS: 3-DAY SAMPLE

Monday:

#DADFIT

5 Minute AMRAP:
7 Double Dumbbell Hang Power Clean
7 Double Dumbbell Squats
7 Box Jumps (or step ups)

1:00 Minute Rest

5 Minute AMRAP:
5 D. Dumbbell Hang Power Clean
5 D. Dumbbell Squats
5 Box Jumps

1:00 Minute Rest 

5 Minute AMRAP:
3 D. Dumbbell Hang Power Clean
3 D. Dumbbell Squats
3 Box Jumps 

NO EQUIPMENT VARIATION 

5 Minute AMRAP:
15 Air Squats
15 Push Ups
15 Mountain Climbers

1:00 Minute Rest

5 Minute AMRAP:
10 Air Squats
10 Push Ups
10 Mountain Climbers

1:00 Minute Rest

5 Minute AMRAP:
5 Air Squats
5 Push Ups
5 Mountain Climbers

*Complete as many rounds as possible (AMRAP) in each of the 5 minute windows given. Pick a weight where you can keep unbroken sets with the dumbells or barbell. 

Weights:
Dumbbells guys/girls weight: 50/35#
Barbells guys/girls weight: 95/65#

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#DADPUMP

Upper Body
Dumbbell Strict Press 4x 8-12 Reps
Dumbbell Bent Over Row 4x 8-12 Reps
Push ups 4x 16-20 Reps
Strict Pull Ups 4×6-10 Reps
Dumbbell Lateral Raise 4×10-12 Reps
Dumbbell Front Raise 4×10-12 Reps

*Superset movements.  Take the first two movements and do them back and forth for 4 sets each. Then, move onto the second two movements, then the third two movements. Try to go to failure or close to it on the last set of each exercise.

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Tuesday

#DADFIT

3 Rounds:
2 Minute AMRAP:
200m Run
Max Rep Burpees with remaining time

1 Minute Rest

2 Minute AMRAP:
20/15 Calorie Bike
Max Reps Kettlebell Swings with remaining time

1 Minute Rest

NO EQUIPMENT VARIATION

3 Rounds:
2 Minute AMRAP:
200m Run
Max Reps Burpees with remaining time 

1 Minute Rest

2 Minute AMRAP:
200m Run
Max Jumping Lunge with remaining time

1 Minute Rest

*If you don’t have a 200m Mark, run out for :25 seconds then run back. 

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#DADPUMP/ Lower Body

Squat (Back Squat, Front Squat, Goblet Squat, Double KB or DB Front Squat)
4×10 Reps for max load


Single Leg Deadlift
4×10 Each Leg for max load


Weighted Walking Lunge
4×10 Steps Each Leg for Max Load

*You may work up in weight each set.  Your last set of 10 for each movement should be as heavy as possible while keeping the set unbroken.

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Wednesday

#DADFIT

5 Rounds For Time
15/12 Calorie Row
10 Dumbbell Snatch + Shoulder to Overhead (right arm)
15/12 calorie Row
10 Dumbbell Snatch + Shoulder to Overhead (left arm) 

*18 min Cap

NO EQUIPMENT VARIATION 

5 Rounds For Time
50 ft walking lunge
:30 Plank Hold (push up plank)
50 ft walking lunge
20 push-ups 

*18 min Cap
*Keep the dumbbell snatches + push press unbroken, so scale weight accordingly.

Weights:
Dumbbells guys/girls weight: 50/35#

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#DADPUMP/ Arms


Dumbbell Hammer Curl 15-12-10 Reps
Dumbbell Kickbacks 15-12-10 Reps
Seated Bent Over Curls 3×12 Reps
Dumbbell Skull Crushers 3×12 Reps

Finisher (3 Sets)
7’s, Barbell or Dumbbells:
7 Reps Top Half Reps
7 Reps Bottom Half Reps
7 Full Reps


Immediately Into:
Max Reps Close Grip Push Ups 

*Rest 60-90 Seconds after each set.  For this workout, do the first 2 exercises by themselves adding weight each set.  Superset the next 2 movements. Use an empty barbell or a lighter set of dumbbells to get all 21 reps unbroken each set on the finisher.

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