BUSY GUYS HAVE to make choices about how they spend their time and energy. Those choices can become even more difficult to make as you get older and gain more responsibility. Sometimes that extra demand comes from work, sometimes from home with family and kids—and often, both. These everyday responsibilities can pile up and push into the time you'd typically dedicate to exercise and fitness, putting you in a tough spot (and making it all the more likely you'll wind up with a dad bod, whether you have actual children or not). How can you stay in shape with so much riding on your shoulders?
The answer is in this new workout program from trainer (and 45-year-old father of three) Cory Gregory, available for MH MVP members. The plan will take commitment, but the buy-in isn't as high as many other body transformation routines. You'll work 40 minutes per day, four days per week. And you won't need a whole gym, either. Gregory designed the workouts using only dumbbells and a weight bench. That's much easier to fit into busy schedules than five-day plans that use every piece of gear in the gym, which eat away your precious hours and drain your energy.
Gregory's programming uses three key ideas to make every minute of your workouts count:
High-Volume Sets
Since you're using dumbbells, you'll only be able to load so much. Instead of going super heavy, you'll ramp up the number of reps per set to challenge your muscles.
Supersets and Trisets
Rep schemes will become another strategy to pack in as much work as possible in limited time. You'll stack exercises back-to-back (or back-to-back-to-back) with limited rest for an even more efficient training.
Cardio
Your heart and lungs are important too, especially if you're trying to keep up with kids and live a long, healthy life. You'll add targeted walking to your weight training, which will result in a well-rounded plan.
Ready to give it a try to banish your dad bod? Just download the full plan below and get to work.
And remember, as an MVP, you can use your exclusive members-only discount to our online shop to get much more from Men’s Health.
