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Dad's Workout Calendar

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Week 1

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Week 2

Day 2.3

Chest, Back & Abs

Warm-up with 2-3 minutes of jump rope (or 100 jumps).

These exercises are in upper body pairs, with 1 core exercise in between each pair. So, you'll do

Exercise 1 + 2 (Haulers + Push-Ups) as a set, 4 times

Exercise 3 (Russian Twists) on its own, 4 times with recovery as needed

Exercise 4 + 5, etc.

2.3

2.3

Exercise

Video

Quantity

Notes

Haulers

4 X 10

Pair with push-ups

Push-Ups

4 X 10

Pair with Haulers

Russian Twists

4 X 20

Complete this on its own

R + L = 2, so you’ll twist to each side 10 times for four sets

TRX Row

4 X 10

Pair with TRX low row

TRX Low Row

4 X 10

Pair with TRX row

Bicycle Crunches

4 X 20

Complete this on its own

R + L = 2, so you’ll twist to each side 10 times for four sets

Renegade Rows

4 X 10

Pair with TRX Chest Flies

R + L = 2, so you’ll row on each side 5 times for four sets

Recommend using your 5lbs weights to alternate, or if you want to try with 15s, do 5 rows each side and then switch.

TRX Chest Flies

4 X 10

Pair with Renegade Rows

Mountain Climbers

2 X 30

Complete this on its own

There are no rows in this table

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