Week 2: Building Momentum
Day 7-9:
- 15-minute jog or brisk walk to warm up
- Circuit training: Jumping jacks (3 sets of 20 reps), push-ups (3 sets of 12 reps), bodyweight squats (3 sets of 20 reps)
- 5-minute cool-down stretch
Day 10-12:
- 20-minute jog or brisk walk to warm up
- Strength training: Dumbbell shoulder press (3 sets of 10 reps), step-ups (3 sets of 12 reps per leg), plank (3 sets of 30 seconds)
- 10-minute cool-down walk
Week 3: Increasing Intensity
Day 13-15:
- 20-minute jog to warm up
- Circuit training: Burpees (3 sets of 10 reps), dumbbell curls (3 sets of 12 reps), bicycle crunches (3 sets of 20 reps)
- 5-minute cool-down stretch
Day 16-18:
- 25-minute jog to warm up
- Strength training: Dumbbell bench press (3 sets of 10 reps), Romanian deadlifts (3 sets of 12 reps), side plank (3 sets of 20 seconds per side)
- 10-minute cool-down walk
Week 4: Pushing the Limits
Day 19-21:
- 25-minute jog to warm up
- Circuit training: High knees (3 sets of 20 reps), tricep dips (3 sets of 12 reps), reverse lunges (3 sets of 12 reps per leg)
- 5-minute cool-down stretch
Day 22-24:
- 30-minute jog to warm up
- Strength training: Pull-ups (3 sets of 8 reps), goblet squats (3 sets of 12 reps), Russian twists (3 sets of 20 reps)
- 10-minute cool-down walk
Day 25-27:
- 30-minute jog to warm up
- Circuit training: Box jumps (3 sets of 10 reps), incline push-ups (3 sets of 12 reps), leg raises (3 sets of 15 reps)
- 5-minute cool-down stretch
Day 28-30:
- 30-minute jog to warm up
- Strength training: Deadlifts (3 sets of 8 reps), Bulgarian split squats (3 sets of 10 reps per leg), Superman holds (3 sets of 20 seconds)
- 15-minute cool-down walk and stretching
Throughout the 30 days, make sure to stay hydrated, eat a balanced diet, and listen to your body. If you're new to exercise, start at a comfortable intensity and gradually increase as you become more accustomed to the workouts. Remember, consistency is key to achieving lasting results. Enjoy the journey of upgrading your dad bod and embracing a healthier lifestyle!
