Best Home Gym Exercise Routine for Fathers Day Dad to Burn the Dad Bod

Hey there, super dads! Father's Day is around the corner, and it's time to celebrate you and all that you do. You're always working hard to provide and care for your family, but it's essential to take care of yourself too. That's why we've put together a fantastic Father's Day workout routine for you to get into shape with Fringe Sport. So, let's dive in and get you feeling your best!


Before starting any workout, it's crucial to warm up your body and prepare it for the exercises ahead. A proper warm-up can help prevent injuries and ensure you get the most out of your workout.

1. **Jumping Jacks** - 30 seconds
2. **High Knees** - 30 seconds
3. **Arm Circles** - 30 seconds (15 seconds each direction)
4. **Leg Swings** - 30 seconds (15 seconds each leg)
5. **Hip Circles** - 30 seconds (15 seconds each direction)
6. **Butt Kicks** - 30 seconds

Strength Training

Now that you're warmed up, let's move on to some strength training exercises. Strength training is essential for overall health, and it can help improve your posture, increase bone density, and boost your metabolism.

1. **Push-Ups** - 3 sets of 10-15 reps
2. **Squats** - 3 sets of 10-15 reps
3. **Bench Press** - 3 sets of 10-15 reps (each leg)
4. **Dumbbell Rows** - 3 sets of 10-15 reps (each arm)
5. **Plank** - Hold for 30-60 seconds, 3 sets

For Bench Press, you are going to need a barbell and some bumper plates.


Cardiovascular exercise is essential for heart health and burning calories. It can also help improve your endurance and overall fitness. Here are a few cardio exercises to get your heart pumping.

1. **Jump Rope** - 3 sets of 1 minute
2. **Mountain Climbers** - 3 sets of 30 seconds
3. **Burpees** - 3 sets of 10-15 reps
4. **High Knee Sprints** - 3 sets of 30 seconds

Mixing cardio in with strength training can lead to an insane sweat. Experts recommend warming up, hitting some cardio, and then finishing with strength training to get a full pump on! 

Core Work

A strong core is vital for good posture and can help prevent back pain. It's also essential for maintaining balance and stability during your workouts. Here are a few core exercises to help strengthen your midsection.

1. **Russian Twists** - 3 sets of 20 reps (10 each side)
2. **Bicycle Crunches** - 3 sets of 20 reps (10 each side)
3. **Leg Raises** - 3 sets of 10-15 reps
4. **Supermans** - 3 sets of 10-15 reps

Core work is essential for eliminating that dad bod, as it helps strengthen the abdominal and back muscles, which are responsible for keeping the body upright and helping to control movement. Furthermore, strong core muscles can improve athletic performance and help prevent lower back pain.

In addition to its physical benefits, having a strong core can provide psychological benefits such as improved confidence and increased self-esteem. Overall, core work is important for improving posture, balance, strength and reducing injury risk; all which contribute to a healthier lifestyle overall and achieving that ultimate goal of getting rid of the dreaded dad bod. It is therefore an essential part of any fitness regimen designed to achieve optimum health and wellness.

Cool Down:

After completing your workout, it's essential to cool down and stretch your muscles. Just as a warm up is important, a cooldown is equally as important. This helps to prevent injury and promote flexibility.

1. **Forward Fold** - Hold for 30 seconds
2. **Quad Stretch** - Hold for 30 seconds (each leg)
3. **Chest Stretch** - Hold for 30 seconds
4. **Hamstring Stretch** - Hold for 30 seconds (each leg)
5. **Child's Pose** - Hold for 30 seconds

Congratulations, dads! You've completed your Father's Day workout routine with Fringe Sport. Remember, consistency is key to seeing results, so try to incorporate this workout into your regular routine. You're doing an amazing job taking care of your family, and now it's time to take care of yourself too. Happy Father's Day!

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