01
Warm-Up
// 5 MIN · 1 ROUND · NO REST
01/05
Arm Circles + Shoulder Rolls
1 min02/05
Bodyweight Squats (no jump)
1 min03/05
Light DB Shoulder Taps (2–3 kg)
1 min04/05
Cat-Cow Stretch
1 min05/05
Torso Twist with Light DB
1 min
02
Strength Circuit
// 20 MIN · 4 ROUNDS
Watch on YouTube
⚖ 1 DB · 12–20 kg
🎯 Quads · Glutes · Core
Hold DB at chest, squat deep with chest tall. Drive knees out over toes on the way up.
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⚖ 2 DB · 10–15 kg each
🎯 Hamstrings · Glutes · Lower Back
Hinge at hips, slight knee bend. Feel the hamstring stretch at the bottom before driving hips forward.
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⚖ 2 DB · 12–18 kg each
🎯 Chest · Triceps · Front Delts
Elbows at 45°, not flared. Lower slowly for chest stretch. Press up and lightly touch DBs at the top.
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⚖ 2 DB · 10–15 kg each
🎯 Back · Rear Delts · Biceps
Hinge 45°, back flat. Pull DBs to lower ribs. Squeeze shoulder blades at the top and control the descent.
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⚖ 2 DB · 6–10 kg each
🎯 Shoulders · Traps · Triceps
Start at ear height, elbows 90°. Press straight overhead without arching the lower back. Brace core throughout.
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⚖ 2 DB · 20–24 kg total · walk 40s
🎯 Full Body · Grip · Core · Cardio
Walk briskly, chest tall, shoulders packed down. HR climbs without any jumping — your low-impact cardio hit.
03
Core Finisher
// 5 MIN · 1 ROUND · NO BREAKS
YouTube
DB Russian Twists
2–3 kg · 45s
Lean back 45°, feet lifted. Rotate DB side to side targeting obliques.
YouTube
Plank
20–30s
Elbows under shoulders. Squeeze glutes + core. Hips level — no sagging or piking.
YouTube
Side Plank
15–20s each side
Stack or stagger feet. Drive hips up. Targets lateral core and obliques.
🧘
Deep Breaths + Neck Stretch
1 min
Inhale 4s · hold 4s · exhale 6s. Drop ear to shoulder each side for neck release.
04
Weekly Blueprint
Train 4–5× per week
Off-days: 20–30 min walk with the baby. Active recovery beats full rest.
Tired dad days
Drop weight 30–40%, keep timing. Showing up matters more than intensity.
Progressive overload
Add 1–2 kg once you finish all 40s intervals with clean form and controlled breathing.
Hydrate + protein
~160g protein/day. At least 500ml water during the session, sip between rounds.