BUFF DAD

Dads it’s hard to find time to workout! I’ve learned that I have 30-45 minutes at the most to get a good workout in. With a short warmup, I was in and out of the gym in less than 30 minutes. Give it a shot:

30 rounds as quickly as possible of:
1 Heavy Clean & Jerk
2 Strict Pullups

My goal is to build muscle and gain strength. If your goal is to lose weight add a 100m run to each round.

Sub Pullups with seated or assisted Pullups.

I chose 225 # for my weight, but choose a weight that’s challenging for you, yet able to perform each rep with safe technique. Enjoy!

Clean & Jerk Demo:

Power Clean & Jerk

The final day of the BUFF DAD 28 Day Challenge complete! 100 Sit-ups.

Dads! Coming soon, I'll have DAILY, affordable, simple, effective and time efficient programming available on my web-site, until then download my FREE BUFF DAD eGuide here: www.buff-dad.com.

Thanks to all who participated in the Challenge! We will do this again soon! My hope is that you laid a foundation, a routine and daily habits to move and take care of your health!

https://www.youtube.com/watch?v=mp8Zfu8GNo0

BUFF DAD CHALLENGE DAY 28/28: 100 Sit-ups https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/BUFF DAD 28 DAY CHALLENGERotate through 4 times:Day 1: 100 pushups Day 2: 1 mile runDay 3: 100 ...

Hey Dads! I got a little ahead of myself! I completed my one mile run yesterday at work! I didn’t get a pic, but day 27/28 is complete!

BUFF DAD CHALLENGE 28 Day Challenge details: https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/

BUFF DAD CHALLENGE DAY 26/28: 100 strict pullups or bent over rows done!

CHALLENGE DETAILS: https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/

https://www.youtube.com/watch?v=yGwlloX2rmk

BUFF DAD CHALLENGE DAY 26/28: 100 strict pull-ups https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/BUFF DAD 28 DAY CHALLENGERotate through 4 times:Day 1: 100 pushups Day 2: 1 mile runDay 3: 100 ...

Hey Dads! Day 25/28 complete! 1 mile run!

Only 3 days left!

https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/

BUFF DAD CHALLENGE DAY 24/28: 100 squats done!

Try to push the intensity on this one! We're almost there dads! Thanks to all who have participated!

CHALLENGE DETAILS: https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/

https://www.youtube.com/watch?v=NJ7pB-HO2UI

BUFF DAD CHALLENGE DAY 24/28: 100 squats https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/BUFF DAD 28 DAY CHALLENGERotate through 4 times:Day 1: 100 pushups Day 2: 1 mile runDay 3: 100 ...

BUFF DAD CHALLENGE DAY 23/28: 1 mile run complete! Only two more miles to go!

Challenge details: https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/

BUFF DAD NATION! We are in the final week of the challenge!

My hope is this has set you up for success to keep plugging away daily for moving for at least 5 or 10 minutes per day!

My pushups for Day 22/28 are done!

28 Day Challenge details: https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/

https://youtu.be/44UjhJgvsoM

BUFF DAD CHALLENGE DAY 22/28 https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/BUFF DAD 28 DAY CHALLENGERotate through 4 times:Day 1: 100 pushups Day 2: 1 mile runDay 3: 100 ...

BUFF DAD CHALLENGE DAY 21/28: 100 sit-ups

Completed!

Details of challenge: https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/

https://youtu.be/7FHsJ1N4FI0

BUFF DAD CHALLENGE DAY 20/28: 1 mile run

Completed early this morning! Let’s keep rolling dads!

CHALLENGE DETAILS: https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/

BUFF DAD CHALLENGE DAY 19/28: 100 Strict Pull-ups or Bent over Rows.

Completed!

Challenge details: https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/

https://www.youtube.com/watch?v=i3Y4OuMhuDk

BUFF DAD CHALLENGE DAY 19/28: 100 strict pull-ups https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/BUFF DAD 28 DAY CHALLENGERotate through 4 times:Day 1: 100 pushups Day 2: 1 mile runDay 3: 100 ...

BUFF DAD CHALLENGE DAY 18/28: 1 mile run.

Complete! Stay strong dads! I had to recruit this guy to go with me after work.

Details of the challenge: https://buff-dad.com/2021/04/12/the-buff-dad-28-day-challenge/