My family and I are fortunate enough to live in a community with tons of great parks all around us, many of which are within a 10-minute walk from our house.
Parks are obviously a great way to get kids up and out of the house and moving, but they can also be a huge benefit to the dad who wants to fend off the dad bod, or reverse this look if you’ve already got it going on.
Instead of planting yourself on a park bench and watching your kids run, jump and slide around (essentially getting their exercise in), do your body a favor and use your time at the park to exercise as well.
Here’s a great circuit workout you can do at the park – or really anywhere – to fight off the dad bod look. Do these exercises back-to-back, with no rest in between moves until you complete all five exercises one time through. That’s one round. Do three to five rounds for a great total-body workout.
Pushups – As Many Reps As Possible
The king of the bodyweight exercises. When done properly, pushups work your chest, triceps, and core.
Keep a flat, straight back. Don’t let your hips sag. Your hands should be placed slightly wider than shoulder width. As you lower your body into the move, keep your bodyweight forward and your elbows tucked in – don’t let them flare out.
Single-Leg Squat Touchdowns – 10 reps each leg
Stand upright on one leg. Use your leg that’s off the ground for balance. Slowly lower your body to the ground with your arms down and fingers extended. Go as low as is comfortable, with a goal of being able to touch the ground.
To come up out of the move, push up through your heel and your glutes. That’s one rep.
Mountain Climbers – 20 reps
Another great core-blasting move, mountain climbers begin in a similar plank hold like a pushup. In a quick yet controlled movement, bring one knee up to your chest and back down again. Repeat for the other side. That’s one rep.
High-Knees – 20 reps
We all did it in elementary school P.E. class – run in place. This is just like that, except you’re exaggerating the move by bringing your knees up higher. Lean slightly backward to keep all the movement in your legs and lower core. Be light on your toes.
Hungarian Split Squats – 10 reps each leg
Find a park bench or something of similar height. Stand about a foot to a foot and a half in front of the bench facing away from it. Bring one foot backwards and place it on the bench. This foot will be for balance and stability, but all of the work for the move should be with your leg on the ground.
Lower your body towards the ground, bringing the thigh of your leg that’s on the ground to parallel. Be care to not let your knee extend out past your toes. If it does, your stance is not long enough.
Push up and out of the squat through your heels, butt and quads. That’s one rep.