DAD BOD REDEFINED 1.0

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.

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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.

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Day 03 Wednesday

OFF

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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.

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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.

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Day 06 Saturday

REST

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Day 07 Sunday

REST

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OFF

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 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.

REST

REST

#DADBOD Redefined 1.0 Workout VIDEO

#DADBOD Redefined 1.0 Workout VIDEO

#DADBOD Redefined 1.0