Don't hate on the burpee. The burpee is perhaps one of the most functional exercises in existence. It does not have be high impact or done in high rep workouts. Consider the elderly. If they fall down how are they supposed to get up... A modified burpee, that's how. You do yourself a disservice if you aren't adding some type of burpee into your workout program. Love, ​The Dad WOD ..read more

Check out my newest YouTube Video with tips on how to dominate your Monday and your fitness regimen ..read more

We workout hard and then sit around a lot. That combo can lead to tight muscles. Tight muscles can lead to injuries, low back issues, and a frumpy dad bod. Eat clean, workout hard, and stretch often! ​Check out my new Bro-ga video and get your stretch on ..read more

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New Years can be a tricky time. Everyone is motivated with sayings like, "New year, new Me!" Motivation is great but it doesn't last. Discipline is what gets you up an hour early to workout. Discipline is what keeps you from going through the fast food line. I lined out 5 simples tips on how to get fit and healthy in 2019. Nothing ground breaking but these steps are effective. Check out my YouTube video and start your journey to wellness. Happy New Year, Ben "The Dad WOD" Barker ..read more

Don't let the holidays derail your fitness. The purpose of the Dad WOD is to enable and empower parents to get fit in the comfort of their own home. This is a 6 minute at workout that requires zero equipment. Cut down on the cookies and crank out this ab routine a few times per week and the beach body will thank you. 60 seconds each exercise: Toes Touches Bicycles Rotating Plank In & Outs Side Plank + Rotation Rt Side Plank + Rotation Lt Bonus... A few tips for staying fit throughout Christmas and New Years: 1. Exercise 5 times per week 2, Count Calories (proven method) 3. Drink a ..read more

If you are working out primarily at home with little exercise equipment, workouts can become stale and you can fall into a rut. Solve this issue by using items you have around the house. For this workout I am using a dining room chair. If you search around the internet/ YouTube there are a ton of "chair only" workouts. You can get an awesome full body workout using a nothing but a seat! Give this workout a try: 4 Rounds for Time: 30 In & Outs 20 Pistol Squats 10 Burpee Step Overs For this workout, cycle through the 3 exercises 4 times as quickly as you can with good form. This wo ..read more

Welcome to the Dad WOD! I provide daily home workouts for busy dads. No gym membership is necessary to get in the best shape of your life. On my YouTube vlog I have posted some new workouts to help you reach your fitness goals. Most guys tend to skip the warm-up. I created a quick and simple warm-up routine to prepare you for the workout by elevating your heart rate and ​increasing you mobility and flexibility. This helps prevent injuries. The Dad WOD Warm-Up 2.0: The Dad WOD is all about creating workouts that a fun, quick, and effective. Here is a great workout that will challenge t ..read more

Fitness is more than just lifting weights and protein shakes. Wellness is more than just exercise. I see a lot of people who diet who aren't healthy. You may lift weights and still not be in shape. Yoga is awesome but doesn't cover all facets of fitness. To acquire good health and wellness one must be balanced. Resistance training, cardio, sleep, diet, fun, and hydration are just a few of the facets of wellness that must each be taken into account for healthy living.  What about sunlight? Have you ever heard of the winter blues? The sun is so powerful. At one time scientists said that Vitami ..read more

I though it was time add in a new warm-up routine! We will alternate between the two warm-ups to vary the types of movements we are doing. Remember, it's always important to warm-up before you exercise. The warm-up reduces the risk of injury and helps you get more out of your workout! Love, Ben "the Dad WOD" Barker ..read more