At-home workouts for the new dad

img_4660New parents often have a difficult time finding time to exercise and workout in the weeks and months following the birth of a child.

Understandably so.

You’re learning how to take care of a new life, you’re learning your new baby’s eating and sleeping habits, and for you dads, you’re taking care of the mother of your child to help her recover from childbirth.

While you might be in a zombie-like, sleep-deprived state during this time, it is still important to get in at least a few hours of exercise a week to maintain your own physical – and mental – health and well-being.

Case in point: After the birth of my son, I was so focused on taking care of him and my wife that I neglected my own upkeep. I wasn’t paying all that much attention to my diet, and between work and changing diapers and night-time feedings and play time with my son, I rarely did anything for myself.

It ultimately landed me in the hospital with an ocular migraine brought on by stress. Not a fun place to be with a wife and a less-than-two-week-old child.

So as much as you can, dads, make some time to take care of yourself. Move around. Eat right. And sleep when you can.

To help with the “move around” part of this equation, here are some simple at-home workouts you can do while your wife is napping and while your new bundle of joy is safely in the swing next to you.

Workout 1 (Perform in a circuit of 5 rounds; rest 60 seconds in between rounds)

  • 20 Pushups
  • 10 Single-leg squat touchdowns (each leg)
  • 20 Mountain climbers
  • 10 Split squats (each leg)
  • 30 seconds High-knee run

Workout 2 (Perform in a circuit of 5 rounds; rest 60 seconds in between rounds)

  • 20 Decline pushups
  • 10 Side lunges (each leg)
  • 20 Planks with leg lifts (10 each leg)
  • 10 Burpees
  • 30 seconds Jump lunges

Workout 3 (Perform in a circuit of 5 rounds; rest 60 seconds in between rounds)

  • 20 Elbow to hand planks (10 each arm)
  • 10 Lunges (each leg)
  • 20 Pushups
  • 10 Jump lunges (each leg)
  • 30 seconds Mountain climbers
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