The Dad Lift

doing two of my favorite things.... fitness and fi****ms!!! Kettlebell swings and steel! Note: the hostage target survived the drill.... wind blew it down 😂

LEG DAY FINISHER! RB kettlebell deadlift + kettlebell swing.
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💥 RB kettlebell deadlift. Anchor the band with your feet and run it through the handle. Pull like super Mario pulling a magic flower out of a random pipe in super Mario’s bro’s 1!
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💥immediate perform kettlebell swings
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💥Complete 4 sets. Rep count 20, 18, 15 and 12 each. Enjoy!

Looking for an epic burpee? Well, look no further friends! Not sure what to call these... maybe, burpee jump sandbag toss? Or, “why the hells” as to say why the hell am I doing this?? Either way, this is a full body smoker. I suggest not doing these after a large burrito breakfast.... not that I would know

GLUTE MAX circuit!! It’s time to fill out those summer dad cargo shorts w/ this circuit:
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💥10x Barbell Deadlift at 70% 1RPM
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💥10x Kettlebell swing. Choose a comfortable weight to complete 10 reps
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💥10x Dumbbell Bridge. Choose a heavy dumbbell. I went with a 80lbs bell.
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💥REPEAT FOR 4 Sets!!! Your glutes will thank you.

Are you only able to get your hands on light dumbbells? Try these three moves with 5-10lbs dumbbells •
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💥Dumbbell Russian Twist •
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💥 Modified Z-press •
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💥Alt Parallel dumbbell punch •
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💥15-20 reps of each movement back to back. 4-5 sets. Enjoy

Can’t find equipment? Grab a spare tire and try these moves!

💥Overhead Tire Burpee

💥Turkish Get Up

💥Jumping Jack w/ reach

💥Reverse Tire Crunch

Everywhere you look weights and workout equipment has been scooped up as every fitness buff has taken their workout sessions home; however, you can still pick up a large piece of PVC and fill it up with sand!! This thing weighs about 60lbs and can be used a number of ways. Fill it up w/ 3/4’s water to make a SLOSH Pipe! •
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💥Zercher Squat x20
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💥Thruster x20 •
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💥4-5 sets! Enjoy

Got some inspiration from .swoledier with this single kettlebell torcher!
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💥1 minute Alt kettlebell row hand off •
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💥1 minute alt single arm kettlebell swing •
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💥1 minute alt kettlebell suitcase lunge •
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💥Not 100% sure on the names for these moves; but, they are an awesome combo! Shoot for 4 rounds!

Many don’t have the heavier dumbbells laying around; however, we can increase weight with bands and increase difficulty with time under tension and/ or higher rep count. This combo does both! •
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💥Alt dumbbell row w/ hold using bands. While one arm lowers, the other is kept under tension as it holds. Complete 20-24 reps •
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💥Finish up with 1 minute of monkey punches!
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💥Complete 4 rounds!

6 ROUND AT HOME CIRCUIT to get you moving this weekend!!! •
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💥Set a timer for 6 one minute rounds w/ 15 seconds rest.
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💥Seal jacks 1 minute •
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💥Plank Ups 1 minute •
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💥Prisoner Squats 1 minute •
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💥Plank w/ twist 1 minute •
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💥Reverse Lunge w/ twist 1 minute •
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💥Plank w/ leg raise 1 minute.
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💥Rinse and repeat for 4 Rounds!

It’s hard to find fitness equipment these days, but it’s you’ve got an old spare tire laying it could help you burn of the spare tire around your waste!! 😂

1 Tire 8 Different Exercises!! •
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💥 Overhead Press Burpee
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💥 Standing Chops
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💥 Jumping Jacks w/ Reach
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💥Push Press
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💥Russian Twists
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💥Weighted Knee Crunch
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💥 Discus Throws (Be sure to use your support hand to stop the tires momentum)
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💥 Low Push
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💥 Shoot for 3 Sets of each at 10-15 Reps w/ little rest in between sets. FINISH W/ 2-3 Minutes of the Low Push. Enjoy!

Rest Pause upper body super set! Set a Tabata timer for four 15sec intervals. (VIDEO AT 2x speed)•
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💥Complete push ups for 15 seconds. When the buzzer goes off hold the middle position for 15 seconds. •
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💥Complete Dumbbell Curls for 15 seconds. When the buzzer goes off hold the curl at the middle position. •
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💥Repeat as needed to get those sleeves filled out! This is a great finisher or total workout.

Easter Sunday workout! Work off those jelly beans and peeps....
All you need it one rusty dumbbell:
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💥10x Goblet Squats •
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💥10x Goblet Concentration Curls •
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💥10x Single Arm Clean + press •
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💥That’s one round. Run 200 yards in between rounds. Shot for 4-5 rounds

One of my favorite triplets: PUSH UP + ROW + DEADLIFT
A workout, truly, by itself! Get the blood pumping! Rocking my t-shirt, miss that place! But, my basement will have to do for the time being

Mixing up my sled game today with these Chops and Single arm rows.

Doing some bag + resistance band work this morning. This was after a decent chest session. Great finisher!! •
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💥SET A TIMER FOR 3 minutes and punch the bag for the entire round. Mix in some combos! •
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💥Immediately after the bell rings, perform some RB punches. 20x each side •
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💥Immediately after, perform the RB chops. 20x each side.
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💥That’s one round. Perform 3-4 rounds. Enjoy

Sandbags and resistance bands are incredibly versatile and inexpensive. Got my sand back for $150 bands for $20 and a 2017 Toyota 4Runner w/TRD wheels as an anchor point for $36k..... (4 runner optional, although recommended)
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💥Kneeling RB chops x 25
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💥Sandbag Burpee w/ clean and press x 10
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💥Rotate sides by shifting clockwise or counter clockwise, taking little rest between movements. Complete 4-5 rounds!! Enjoy

Keg carry’s and rows!! If my neighbors didn’t think I was crazy for flipping tractor tires, pushing sleds, or wielding a sledge hammer, they definitely think me carrying a keg around is odd.....

Ok, so the gym isn’t opening for a little bit longer. Next time you head to target to buy toilet paper, pick up some 5-10lbs dumbbells and try this circuit!!!

SET A TIMER FOR 1 minute Rounds 15 second rest and perform the following:

• Dumbbell Ski Jumps. Begin in an athletic stance with arms at 90 degrees holding the bells. Jump and extend your arms. As you land bring the bells back to 90 degrees, reset and jump again.

• Seesaw Rows. While holding two dumbbells take a step forward w/ your left foot, bend knee and hinge forward. Row the bell in your left hand and then lower it as you row the right side, get into a decent cadence. Not too fast, not too slow.

• Rotational Punches. Twist your torso to the left by pivoting on your right foot, punch out front your shoulder. Now pivot to the other side punching explosively! Repeat!

• Dumbbell Discus (1 minute each side) imaging your winding up to hurl a Discus. Pivot left, swinging your right arm up and left arm back. Switch sides and repeat round.

Perform 5 rounds!

w/ my bro working counter ambush drills. •
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And, with today’s a little PSA..... over the last couple of weeks I’ve seen many run out and buy guns and ammo. I am all for responsible gun ownership.... but, there is more involved with fi****ms than simply owning said firearm. The biggest factor is training! Being able to make quick decisions, move, think, communicate, and deliver accurate shots on target. If you chose to own a firearm, understand it is only a tool and in the right hands can be an effective one...
In the wrong hands it can be dangerous. So, train train train! It’s a never ending pursuit, just like any martial art or fitness journey. Stay safe out there.

When your 4 year old is cooped up and needs to expel some energy! Wrestlemania quarantine style!!

EPIC DAD LIFT

Posted • No plates, no problem. Load the bar with little people. 161 pounds of children on a 45 pound bar.