Routine
Dad-Bod Kickstart
Starting from zero? Three 20-minute bodyweight sessions a week is all it takes to get moving again.
20 min/session3 days/weekBeginnerNo equipment
Day 1 - Foundations
The big basics: squat, push, hinge
Warm-up
- Cat-CowStretch8 slow rounds
- Kneeling Hip Flexor StretchStretchhold 30s
Main
- Bodyweight SquatExercise3 × 10-12 · rest 60s
- Push-UpExercise3 × 5-10 · rest 60s
- Glute BridgeExercise3 × 12 · rest 45s
- PlankExercise2 × 20-second hold · rest 45s
Cooldown
- Standing Quad StretchStretchhold 30s
- Child's PoseStretchhold 45s
Day 2 - Control
Single-leg balance and core control
Warm-up
- World's Greatest StretchStretch4 per side · hold 5s
- Downward DogStretchhold 30s
Main
- Reverse LungeExercise3 × 6-8 per side · rest 60s
- Bench DipExercise3 × 8-10 · rest 60s
- Bird DogExercise2 × 8 per side · rest 45s
- Dead BugExercise2 × 8 per side · rest 45s
Cooldown
- Figure-Four StretchStretchhold 30s
- Cobra StretchStretchhold 30s
Day 3 - Build
A little more volume, front and back
Warm-up
- Cat-CowStretch8 slow rounds
- Standing Hamstring StretchStretchhold 30s
Main
- Bodyweight SquatExercise3 × 12-15 · rest 60s
- Push-UpExercise3 × 6-12 · rest 60s
- Superman HoldExercise2 × 15-second hold · rest 45s
- Side PlankExercise2 × 15-second hold per side · rest 45s
- Standing Calf RaiseExercise2 × 15 · rest 30s
Cooldown
- Supine TwistStretchhold 30s
- Seated Forward FoldStretchhold 40s