This is Michael Serpico.
Body Builder and USAMuscle Finalist
2014 NPC Teen & Collegiate National Championships #3 LIGHT-HEAVYWEIGHT
2011 NPC Teen & Collegiate National Championships #3 HEAVYWEIGHT
2008 NPC Teen & Collegiate National Championships #4 LIGHT-HEAVYWEIGHT
This is also Michael Serpico
Not a Body Builder and USAMuscle Finalist.
In the daily life of a dad with 3 kids, finding time to consistently exercise and stay in shape can be a challenge. Below are 5 exercises any dad can do to sneak in those reps and have a dad bod you can be proud of at the beach this summer!
Shoulder Walks
The Shoulder walk can be done at boardwalks, parks, the mall, around your neighborhood or where ever your wife insists is a nice place for a family outing.
Get out of the car
Walk 10 feet.
Wait for your kid to complain about walking.
Throw them on your shoulders and walk 3 miles in the heat with no breaks.
Battle Leash
The battle leash exercise can also be done outside & around the neighborhood. For extra fun, add multiple leashes because none of them will go in the same direction at the same time.
Lease your dog and/or kid
Pull against the forces of excitement and distractions
Repeat 2x a day or as dog requires
Toddler Squat and Overhead Press
Next, a classic core workout, the Toddler squat and overhead press.
Approach toddler (preferably your own)
Square up and grip under the arms.
Lift in a smooth and steady fashion. Do not yank the child upward.
Repeat 10 times until exhaustion
Bedroom Bicep Carries
Be careful on bedroom bicep carries to focus on your arms and not let your back and legs do the work:
Square up and place hands under the neck and knee areas
Make sure weight is evenly distributed
Pivot as necessary to avoid hitting their head on doorways and furniture corners
10 reps 1x per day per child
Sand Sled Push
Lastly, the infamous sand sled push at the beach. Prepare to work towards total exhaustion on this maneuver but as a bonus you’ll win approval from your wife as your gluteus maximus improves considerably.
Interested in being on the Trader Dads Podcast in 2024? Shoot me an email! I’d love to have subscribers on to sit for a discussion
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