We’ve partnered with trainer Cory Gregory to bring you a cutting-edge, four-week program with five workouts that will help you completely reshape your body. By using a time-based circuit format—allowing you to focus more on quality reps rather than sloppily pumping out a set number—you’ll build loads of lean muscle and burn off the fat that’s covering it. You don’t need to hit the gym for it, either.
So clear off some floor space and get ready to sweat. The road to your new, chiseled body starts here—welcome to Dad Bod: Redefined.
Day 01
Monday
DAY ONE: CHEST AND BACK
Equipment needed: Pair of dumbbells
Time: 36 minutes plus rest
Directions: You’ll complete three circuits, each containing four exercises. Perform each exercise for one minute, then move right on to the next, resting for 30 seconds after you’ve completed all four exercises. That’s one circuit. After completing the circuit three times, you’ll move on to the next circuit, and so on.
DAY ONE: CHEST AND BACK Equipment needed: Pair of dumbbells Time: 36 minutes plus rest Directions: You’ll complete three circuits, each containing four exercises. Perform each exercise for one minute, then move right on to the next, resting for 30 seconds after you’ve completed all four exercises. That’s one circuit. After completing the circuit three times, you’ll move on to the next circuit, and so on.
Day 1 -- Chest & Back Circuit Video
Circuit 1
Pushup: 1 minute
Two-Arm Row: 1 minute
Bodyweight Squat: 1 minute
Plank: 1 minute
Circuit 2
Floor Press: 1 minute
Dumbbell Pullover: 1 minute
Alternating Lunge: 1 minute
Weighted Crunch: 1 minute
Circuit 3
Iso Pushup Hold: 1 minute
Iso Row Hold: 1 minute
Bicycle Crunch: 1 minute
Iso Squat Hold: 1 minute
Day 02
Tuesday
DAY TWO: ARMS AND SHOULDERS
Equipment needed: Pair of dumbbells
Time: 36 to 39 minutes, plus rest
Directions: You’ll complete three circuits total. The first two circuits each contain five exercises. Perform each exercise for one minute, then move right on to the next, resting for 30 seconds after you’ve completed all five exercises. That’s one circuit.
Complete each of the first two circuits three times, before moving on to the third circuit.
The third circuit contains three exercises. Do each for one minute. After completing all three, rest for 30 seconds. That’s one circuit. Complete this final circuit two to three times.
DAY TWO: ARMS AND SHOULDERS Equipment needed: Pair of dumbbells Time: 36 to 39 minutes, plus rest Directions: You’ll complete three circuits total. The first two circuits each contain five exercises. Perform each exercise for one minute, then move right on to the next, resting for 30 seconds after you’ve completed all five exercises. That’s one circuit. Complete each of the first two circuits three times, before moving on to the third circuit. The third circuit contains three exercises. Do each for one minute. After completing all three, rest for 30 seconds. That’s one circuit. Complete this final circuit two to three times.
Day 2 -- Shoulders & Arms Video
Circuit 1
Military Press: 1 minute
Bicep Curl: 1 minute
Dumbbell Rollback: 1 minute
Squat: 1 minute
Weighted Crunches: 1 minute
Circuit 2
Arnold Press: 1 minute
Hammer Curl: 1 minute
Dumbbell Kickback: 1 minute
Alternating Lunges: 1 minute
Weighted Crunch: 1 minute
Circuit 3
Iso Bicep Curl Hold: 1 minute
Overhead Iso Hold: 1 minute
Iso Kickback Hold: 1 minute
Day 03
Wednesday
OFF
OFF
Day 04
Thursday
DAY THREE: CONDITIONING OR ABS
Equipment needed: Jump rope and dumbbell
Time: 20 to 40 minutes, plus rest
Directions: Complete each exercise before going right into the next. After you’ve completed all four moves, rest as needed. That’s one circuit. Complete five to 10 times total.
DAY THREE: CONDITIONING OR ABS Equipment needed: Jump rope and dumbbell Time: 20 to 40 minutes, plus rest Directions: Complete each exercise before going right into the next. After you’ve completed all four moves, rest as needed. That’s one circuit. Complete five to 10 times total.
Circuit
Jump Rope: 1 minute
Plank: 1 minute
Jump Rope: 1 minute
Weighted Crunch: 1 minute
ALTERNATE DAY 3 WORKOUT
Equipment needed: A treadmill if you need to stay inside; a track or any other place to run if you can head outside Time: 10 to 20 minutes Directions: Complete each exercise before going right to the next. When you’ve completed both exercises, that’s one circuit. Do 5 to 10 times total.Circuit
Walk: 1 minute
Run: 1 minute
Day 05
Friday
DAY FOUR: 10-Part Circuit
Equipment needed: Dumbbells
Time: 30 minutes, plus rest
Directions: Complete each exercise before going right into the next. Once you’ve completed all 10, that’s one circuit. Rest 90 seconds, then start again. Complete three times total.
DAY FOUR: 10-Part Circuit Equipment needed: Dumbbells Time: 30 minutes, plus rest Directions: Complete each exercise before going right into the next. Once you’ve completed all 10, that’s one circuit. Rest 90 seconds, then start again. Complete three times total.
10-Part Circuit
Pushup: 1 minute
Dumbbell Pullover: 1 minute
Military Press: 1 minute
Bicep Curl: 1 minute
Alternating Lunge: 1 minute
Weighted Crunch: 1 minute
Bicycle Crunch: 1 minute
Iso Squat Hold: 1 minute
Arnold Press: 1 minute
Dumbbell Kickback: 1 minute