Father’s Day is the perfect time to celebrate the dads in our lives, and what better way to do that than by encouraging them to stay active and healthy? Planet Fitness trainer Jeremy Smoot recently shared a fantastic Father’s Day workout routine on Good Morning Delmarva, offering simple yet effective exercises to get dads moving. Let’s dive into the details of this routine and explore how it can be a great way for dads to stay in shape.
Who is Jeremy Smoot?
Jeremy Smoot is a certified personal trainer (CPT) known for his expertise in fitness and wellness. As a Planet Fitness trainer, he often shares workout tips and routines to help people achieve their fitness goals. He appeared on “Good Morning Delmarva” to demonstrate exercises perfect for Father’s Day. Smoot also contributes to publications like Baltimore Style, providing guidance on incorporating exercise into daily routines, particularly for those working from home.
Warming Up
Before diving into any workout, warming up is crucial. A proper warm-up prepares the body by loosening muscles and increasing blood flow, reducing the risk of injury and muscle soreness.
- Suggested Warm-Up Moves:
- Bend and Reach: This helps to loosen up the back and hamstrings.
- March in Place: Gets the heart rate up and warms the leg muscles.
- Interval: Perform each move for 30 seconds of activity, followed by 15 seconds of rest.
Cardio Exercises
Cardio exercises are vital for strengthening the heart, reducing disease risk, improving lung capacity, boosting energy levels, and supporting the immune system. Here are some cardio exercises perfect for fitting into a busy dad’s schedule:
- Jumping Jacks: A classic cardio exercise that works the entire body.
- Duck and Punch: Combines a squat with punches to engage the legs and upper body.
- Squat Jumps: Adds an explosive element to squats for a more intense workout.
- Side-to-Side Heisman: Improves agility and coordination while getting the heart rate up.
- Run in Place: A simple yet effective way to elevate the heart rate.
- Ice Skater: Mimics the motion of ice skating, engaging the legs and core.
- Forward Hops: Works the quads and calves while improving balance.
- Backward Walk: Engages different muscles in the legs and improves balance.
- Calf Jumps: Focuses on strengthening the calf muscles.
Jeremy Smoot suggests these exercises can be modified based on energy levels and mood. Dads can choose to do all exercises in one day or spread them out throughout the week.
Strength Training Exercises
Strength training is essential for overall health, improving posture, increasing bone density, and boosting metabolism. Here are some strength training exercises that are effective for dads:
- Push-Ups: A versatile exercise that can be done anywhere, targeting the chest, shoulders, and triceps. Aim for 3 sets of 10-15 reps.
- Squats: Strengthens the lower body, including the quads, hamstrings, and glutes. Aim for 3 sets of 10-15 reps.
- Bench Press: Targets the chest, shoulders, and triceps. This exercise requires a barbell and bumper plates. Aim for 3 sets of 10-15 reps.
- Dumbbell Rows: Works the back and biceps, improving posture and strength. Aim for 3 sets of 10-15 reps on each arm.
- Plank: Engages the core muscles, improving stability and posture. Hold for 30-60 seconds for 3 sets.
- Deadlifts: This exercise benefits the lower back and works the arms, legs, and core.
Core Work Exercises
A strong core is vital for good posture and preventing back pain. It’s also essential for maintaining balance and stability during workouts. Here are a few core exercises to help strengthen the midsection:
- Sit-Ups: Activates the abdominal muscles, improving core strength and stability. Aim for 3 sets of 10-15 reps. If new to exercising, start with crunches.
- Plank: Hold for 30-60 seconds, 3 sets.
- Leg Raises
Dad Bod Workout
Planet Fitness offers a dad bod workout that can help build full-body strength and stamina. This workout is flexible, fun, and can fit into everyday life. It includes exercises that mimic common dad activities:
- Deadlift: Helps with gently lowering a sleeping baby into a crib and managing heavy items.
- Push Press: Builds strength in the shoulders, upper back, and core for overhead lifting.
- Burpee: Provides explosive power for games of tag or foot races. Scale back by removing the jump and pushup if needed.
- Sit-Ups: Maintains solid core strength to avoid injury and keep parenting abilities strong.
Cool Down Exercises
Cooling down is important to allow gradual recovery of the pre-exercise heart rate and blood pressure and improve posture.
- Suggested Cool-Down Moves:
- Child’s Pose: Stretches the hips, thighs, and ankles while calming the mind.
- Downward Dog: Stretches the hamstrings, calves, and spine.
Planet Fitness and Father’s Day
Planet Fitness is known for its judgment-free environment, making it a comfortable place for people of all fitness levels. They offer a variety of equipment and amenities, including:
- Strength and cardio equipment
- Free fitness training with certified trainers
- Fully equipped locker rooms
- Free Planet Fitness App with on-demand digital exercises
Planet Fitness often has special offers, and Father’s Day is no exception. Keep an eye out for membership deals and promotions to encourage dads to prioritize their fitness.
Additional Tips for Dads
- Stay Consistent: Consistency is key to seeing results. Try to establish a regular workout routine that fits your schedule.
- Stay Hydrated: Drink plenty of water throughout the day, especially before, during, and after workouts.
- Eat Healthy: A balanced diet is essential for overall health and fitness. Focus on lean proteins, fruits, vegetables, and whole grains.
- Get Enough Sleep: Aim for 7-8 hours of sleep per night to allow your body to recover and rebuild.
- Listen to Your Body: Don’t push yourself too hard, especially when starting a new workout routine. Rest when needed and modify exercises as necessary.
By following these tips and incorporating Jeremy Smoot’s Father’s Day workout routine, dads can stay active, healthy, and enjoy all the joys of fatherhood.
