At the inaugural first meetup of #YVRDads, I shared and presented strategies for busy dads to stay healthy, fit and active.  The presentation focused on being a busy father, husband, entrepreneur and fitness enthusiast….

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Are you a Vancouver Lower-mainland Dad? Do you want to connect with other positive Dads in YVR? Maybe you are a Daddy-to-be or someone who plans to be a dad?

This Meet-up Group, YVR Dads, is a community of active dads in the Vancouver Lower Mainland area. Our focus is simple: be the best Dads we can be. This meetup is open to all dads, including at-home dads, working dads, married dads, single dads, divorced dads, straight dads, gay dads, young dads, old dads, dads of different ethnic and racial backgrounds, and dads across the economic spectrum. We're all different, but we share the common goal of being active fathers and positive role models for our families, friends and communities.

Here's the presentation (apologies for the rough editing):

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When you find yourself limited by lack of time and equipment, these workouts are a quick go to, eliminating any excuses that you can’t find time to get your daily fitness fix.  Here's my top 5 recommended workouts…

My Top 5 Equipment Free Workouts for busy Dads

Working out in the sun

Workout 1: Complete as many rounds as possible in 10 minutes

  • 5 x Push-ups
  • 10 x Sit-ups
  • 15 x air-squats

Workout 2: 5 Rounds for time

  • 10 x push-ups
  • 10 x jumping air-squats
  • 10 x standing lunges

Workout 3: Complete 5 rounds

  • 10 x push-ups
  • 10 x hollow rocks
  • 30 second side-plank (right)
  • 30 second side-plank (left)
  • 60 second plank

Workout 4: 10 rounds for time

  • 10 burpees
  • 10 sit-ups

Workout 5: Complete 3 rounds

  • 100 squats
  • Rest 2 minutes

Quick Recovery and body-maintenance TIP:

Stretching is crucial, but even more beneficial is a roller for self myofascial release therapy. If you’ve had the opportunity to work with a Registered Massage Therapist (RMT), you know the benefits of myofascial release. Invest in a roller and be your own RMT – my personal favorites include the Trigger Point Grid, Travel Roller, Eva foam roller or a rumble roller. You should use a roller for 10 minutes per day minimally and this will lessen many discomforts experienced due to tight muscles and trigger points which impede the movement of skin/muscles.

Stay tuned for my next post for home fitness equipment solutions on a shoe string budget.

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