Former CrossFit champ and new dad Rich Froning created a 20-minute scorcher of a routine that'll light up your entire body. The Dad Bod WOD is for active dads on the go looking for a convenient workout that can be done at home or in the gym. These key moves help to target problem areas for dads specifically. They focus on core strength, upper-body toning, and full-body movement, which will torch the beer belly, love handles, and man boobs associated with the traditional dad bod.
To be clear: You can't spot-train belly fat by plowing through abs workouts every day of the week (an important fact about weight loss you should know). That said, a metabolic routine like this revs up your metabolism, turning your body into a bona-fide fat-burning machine.
The workout starts with a one-mile run (1.6km), followed by an EMOM (Every Minute On The Minute) circuit. You'll perform the prescribed number of reps for each move, then rest with however much time is left in the minute. Complete all rounds for each exercise before moving on to the next one.
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