First off, we’re sorry for using the term “Dad Bod.” It’s as offensive as “manscaping” but with something called SEO it pays for us to use it. Anyway, “The Dad Bod,” for those who are lucky enough to have forgotten, was the internet craze that basically stated middle-aged guys are prone to sport flabby man-boobs and a hairy gut soon after their kids are born. You know, because kids take up all of your time and guys tend to eat garbage, blah blah blah.
Also: Own A TRX Home Suspension Trainer ($200)
Whether that’s true or not, who cares. The point is that no guy wants to own a boy like that. It’s not healthy and, unless you have money dangling from your zipper, it’s not appealing to women. So for guys who simply want to look and feel better without joining a gym, you need to A) eat right (read: lay off of the Funyons and donuts); and B) exercise consistently. Without a gym, bodyweight, circuits, and suspension training are all viable ways to burn calories, enhance body strength, and maintain a slender (even chiseled) physique.
Use this TRX workout courtesy of former Navy SEAL and founder of TRX, Randy Hetrick. And if you don’t own a TRX, use Hetrick’s modified at-home bodyweight workout, which you can view here.
TRX Chest Press
Rep time: 45 sec.
Adjust the TRX to the fully lengthened position. Stand so you’re facing away from the anchor point with your feet shoulder width apart.
Extend your arms in front of your shoulders, engage your core and begin to slowly lower your body by bending your elbows to 90 degrees.
Drive through your palms and fully extend your arms to return to the start position. If the TRX straps rub against your arms during the movement, raise your hands slightly to correct.
Rest: 15 sec.
TRX Low Row
Rep time: 45 sec
Adjust the TRX to the fully shortened position. Stand facing the anchor point, with your feet together. Your palms should be facing each other, with your arms fully extended.
Walk your feet toward the anchor point until you find a comfortable yet challenging angle. Bend your elbows, bringing your hands to the sides of your chest while squeezing your shoulder blades together.
Keep your body planked throughout the movement, and do not allow your hips to sag.
Rest: 15 sec.
TRX Suspended Lunge
Rep time: 45 sec. (left leg)
With the Suspension Trainer at mid calf length, face away from the anchor point with one foot in both foot cradles. Lunge down by driving your suspended knee back. Lower hips until your knee is two inches from ground and your front knee at 90 degrees. To return, drive through the heel of your grounded leg, squeeze glutes, lift chest and keep your eyes forward.
Rest 15 sec.
TRX Suspended Lunge
Rep time: 45 sec. (right leg)
With the Suspension Trainer at mid calf length, face away from the anchor point with one foot in both foot cradles. Lunge down by driving your suspended knee back. Lower hips until your knee is two inches from ground and your front knee at 90 degrees. To return, drive through the heel of your grounded leg, squeeze glutes, lift chest and keep your eyes forward.
Rest 15 sec.
TRX Biceps Curl
Rep time: 45 sec.
Adjust your Suspension Trainer to mid length and stand facing the anchor point with your elbows bent, just higher than shoulders. Align your pinkies with your temples and walk your feet toward the anchor point until there is a little tension in the biceps. Lower yourself down until your arms are fully extended while maintaining plank. Pull your body toward the anchor point by bringing pinkies back to your temples, elbows high, eyes on the anchor point.
Rest 15 sec.
TRX Squat
Rep time: 45 sec.
With your Suspension Trainer at mid length, stand facing the anchor point with your feet hip width apart. Stack your elbows under your shoulders and lower your hips down and back, keeping your weight in your heels. Squeeze your glutes and drive through your heels to return to the start position. Keep your chest lifted throughout the movement.
Rest 15 sec.
TRX Mountain Climbers
Rep time: 45 sec.
Adjust the Suspension Trainer to mid calf and start on the ground with your toes in the foot cradles in a plank position. Draw one knee in towards your chest while raising your hips and keeping your other leg straight. Lower your hips down and straighten out your leg to return to the start position. Repeat with the other leg.
Rest 15 sec.
TRX Burpees
Rep time: 45 sec.
With the Suspension Trainer at mid calf place one foot in both foot cradles.
Drive your suspended leg back, lower your hips until your back knee is two inches from ground. Place your hands on the ground and hop your grounded leg straight back to a plank position. Perform a pushup then hop your grounded leg forward and explode up to a jump.
