Summer is here, and for many dads, the reality is juggling work, family, and finding precious little "me" time. Hitting the gym can feel like a luxury you just don't have. Here at Major Fitness, we understand the struggle.
That's why we've created the Dad Bod Destroyer – a guide to getting fit this summer, even with a busy schedule. We'll show you how to utilize efficient, effective workouts at home with minimal equipment, or by maximizing your time at the gym. This guide features workout samples specifically designed for our best-selling Major Fitness equipment: the All-In-One Home Gym Power Rack F22 and the All-In-Όne Home Gym Smith Machine Spirit B52.
Why We Need It
Let's be honest, the "dad bod" isn't just about aesthetics. It represents a shift in priorities, often leading to decreased energy levels, potential health risks, and a disconnect from feeling your best. But it's never too late to make a change. Here's why getting fit this summer is a win-win for busy dads:
- Boost Your Energy Levels: Regular exercise increases stamina and combats fatigue, leaving you with more energy to tackle your busy days and keep up with the kids.
- Reduce Stress: Exercise is a fantastic stress reliever. A quick workout can help clear your head, improve your mood, and make you a more patient and present dad.
- Set a Positive Example: By prioritizing your health, you're sending a powerful message to your children about the importance of leading an active lifestyle.
- Feel Confident: Getting in shape and feeling stronger can significantly boost your confidence, both physically and mentally. You'll radiate a positive energy that benefits your entire family.
- Invest in Your Health: Taking care of yourself is an investment in your long-term health. Regular exercise reduces the risk of chronic diseases and keeps you active for years to come.
Quick & Effective Workouts
With limited time, efficiency is key. Here are some core principles for effective dad bod destruction:
- High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by brief rest periods provide a powerful workout in minimal time.
- Compound Exercises: These exercises target multiple muscle groups simultaneously, maximizing your workout efficiency.
- Minimal Equipment: Bodyweight exercises can be very effective, or utilize the Major Fitness equipment you already own to get the best results.
Home Workouts with the F22 Power Rack
The F22 Power Rack is a versatile piece of equipment that can transform your home gym. Here's a sample workout utilizing various functions of the F22:
Full Body HIIT
- Squats (3 sets of 12-15 reps): Utilize the adjustable j-hooks and safety arms on the F22 for squats. This compound exercise builds lower body strength and power.
- Pull-Ups (3 sets of max reps): The F22's pull-up bar is perfect for building upper body pulling strength. For beginners, utilize resistance bands for assisted pull-ups.
- Push-Ups (3 sets of max reps): A classic exercise for building upper body pushing strength. Modify on your knees if needed.
- Rest for 30 seconds between exercises
- Dips (3 sets of max reps): Utilize the F22's dip bar for dips, targeting chest, triceps, and shoulders. Modify with a bench for support if needed.
- Rest for 30 seconds between exercises
- Burpees (3 sets of 10 reps): This full-body exercise gets your heart rate up and works major muscle groups.
- Rest for 1 minute between sets
Gym Workouts with the B52 Smith Machine
The B52 Smith Machine offers a controlled workout environment, ideal for busy dads who want to focus on proper form. Here's a sample workout:
Strength & Conditioning Circuit
- Smith Machine Squats (3 sets of 8-12 reps): The B52's guided bar path ensures proper form while squatting, maximizing results and minimizing risk.
- Dumbbell Rows (3 sets of 10-12 reps per side): Utilize dumbbells for rows on a bench outside of the B52, targeting back muscles crucial for posture and core stability.
- Rest for 30 seconds between exercises
- Smith Machine Seated Overhead Press (3 sets of 8-12 reps):
- Smith Machine Seated Overhead Press (3 sets of 8-12 reps): The B52's guided bar path provides stability for seated overhead presses, building upper body pushing strength for improved posture and athleticism.
- Rest for 30 seconds between exercises
- Jump Rope (3 sets of 30 seconds): This simple exercise gets your heart rate up and improves cardiovascular fitness.
- Rest for 1 minute between sets
Making It Work for You
These are just sample workouts. Modify them based on your fitness level and available equipment. Here are some additional tips for busy dads:
- Schedule it in: Treat your workout like an important appointment. Block off the time in your calendar and stick to it.
- Start small: Don't overwhelm yourself. Begin with shorter workouts and gradually increase intensity and duration as you get fitter.
- Find a workout buddy: Enlist a friend or family member to join you for accountability and motivation.
- Make it fun: Choose exercises you enjoy, or find ways to make your workout more engaging. Listen to music, watch a TV show while exercising on a stationary bike, or take your workout outdoors for a change of scenery.
- Celebrate your progress: Track your workouts and acknowledge your achievements.
Major Fitness: Your Partner in Dad Bod Destruction
No matter your fitness level or schedule, Major Fitness is here to help you achieve your goals. We offer a variety of equipment options and resources to get you started:
- Major Fitness All-In-One Home Gyms: The F22 and B52 Power Racks and Smith Machines offer versatile workout platforms for busy dads who want to get a complete workout at home.
- Free Weights: Dumbbells and barbells provide a classic and versatile way to build strength at home or at the gym.
- Expert Guidance: Visit your nearest Major Fitness location and speak with our knowledgeable staff. They can help you create a personalized workout plan based on your goals and equipment availability.
Ditch the "dad bod" mentality and embrace a healthier, more energetic you this summer! With dedication, consistency, and the support of Major Fitness, you can achieve your fitness goals and create long-lasting positive changes for yourself and your family.
Best sellers
MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2
Advanced Safety-Ultimate Protection
The Smith machine prioritizes user safety with adjustable safety stops, a secure locking system, and guided range of motion for controlled exercises. Safety arms provide additional protection, while the user-friendly design ensures a comfortable and secure grip.
Variety of Functions
The Smith Machine combines a Cable System, Smith Barbell, Squat Rack, and landmine attachment to offer diverse exercises for multiple fitness goals. Users can conveniently switch between exercises without the need for different equipment. It's a comprehensive solution for strength training, muscle sculpting, improving physical fitness, and functional training.
Attachment Ecosystem
Package come with Cable Bar, Pin/Pipe Safety Set, J-Hooks, Landmine, Dip Bars, T bar, LAT Bar attachment and an extra standard barbell holder, providing with a variety of exercises such as Wide & Narrow LAT Pull-down, Landmine Movements, Seated cable row, Bench press, Squat, Deadlifts, Bicep Curl, Triceps Extensions, Pull-ups, Chin-ups, Dips and more.
Dual Pulley System
Two adjustable pulley systems allow independent operation of both sides, ensuring they can work individually without interference. Maximize the effectiveness of chest, back, and arm exercises.
The ratio of weight to pull is very close to 2:1, Major Lutie Pulley System features durable steel-shaft nylon-coated pulleys, and high-strength steel-wrapped cables consisting of 7 strands, each composed of 19 fine iron wires. This ensures smooth and uninterrupted operation, providing a durable and resilient fitness experience.
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MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set
MAJOR Olympic Weight Plates Set fits all Olympic barbells with 2-inch sleeves.
A good bumper plate set is the centerpiece for modern HIT training. Perform Olympic lifts, squats, and deadlifts safely and confidently with our tough.
Constructed from high-quality rubber with low bounce, these plates are designed to withstand repeated drops, protecting both your flooring and your bars.
Expertly designed stainless steel "hooked" insert that remains firmly seated, keeps balance.
Color-coded for easy identification from a distance, Perfect for large training facilities, garage gyms, and school weight rooms.
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MAJOR FITNESS 7ft 20kg Home Gym Barbell
MAJOR 7ft Olympic Barbell bar built from solid alloy steel, ensure strength and durability. Silvery is finished with chrome.Black is finished with electrophoresis.
Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms.
Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym.
Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs.
The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
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MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35
Unique Foldable Design
4 Functional Systems Integration
7 Adjustable Folding Angles
15 Adjustable Height Options
Double Pulley System
Various Practical Attachments Included
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MAJOR FITNESS All-In-One Home Gym Smith Machine SML07
Meet the SML07 – your great fitness ally! This innovative All-In-One Smith Machine is a revolutionary addition to home gyms, merging up to five strength training stations into one compact unit. The SML07 seamlessly integrates a power rack, Smith machine, cable pulley system, multi-grip pull-up bar, and a 360° landmine, all in one versatile piece of equipment. Constructed from 2x2” 14-gauge steel and boasting a rackable capacity of 1,000lbs, the SML07 Smith machine provides a safe, sturdy, and adaptable setting for strength training.
Fed up with waiting for equipment in crowded commercial gyms? It's time to establish your own home gym, offering safety and privacy. The SML07 All-In-One Smith Machine serves as a comprehensive solution for your full-body weight and resistance workouts – ideal for everyone from beginners to fitness enthusiasts aiming to enhance their strength and muscle development!
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MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01
【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination.
【About PLT01】17.7" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 9 backrest positions and 4 seat positions allow you to adjust to the position you want at any time.
【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training.
【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.3" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed.
【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym.
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MAJOR FITNESS All-In-One Home Gym Power Rack F22
Ultimate Fusion of Power and Aesthetics
Perfect for Intermediate to Advanced Users
Enhanced Versatility with 6 Band Pegs
Ultra-stable Structure
Dual Independent Pulley System
17 Height Adjustable Holes
800 lbs Reinforced Safety Arms Capacity
Max Capacity on Pulley System 300 lbs on Each Side
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MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52
5-in-1 Strength Training System in a Single Machine
Supports Free Weight and Smith Machine Workouts
Upgraded Adjustable Foot Plate and 6 Band Pegs
Premium Cable Pulley System for functional Training
Independent Dual Pulley System for multiple user workouts
Heavy-Duty build for safe and steady usage
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