#DADbod Redefined
– 40 minutes 4x week
– Equipment Needed
– Stop Watch some Dumbbells & YOU



Chest & Back (Legs-Abs) ( 10,12,15 or 20lb dumbbells is what most will use)
Push-ups- 1 minute 
Two Arm Row – 1 minute 
Body Squats – 1 minute 
Plank- 1 minute 
3 sets straight through 
30 seconds -1 minute rest if needed

Floor Press-
1 DB Pullover-1 minute 
Lunges –1 minute 
Crunches –1 minute 
3 sets –
30 seconds -1 minute rest if needed

ISO Push-up Holds – 1 minute 
ISO Row Holds – 1 minute 
Bicycle crunches – 1 minute 
Squat Holds – 1 minute 
3 sets 
30 seconds -1 minute rest if needed






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