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6 Essential Bodyweight Exercises for Men in 2024: Stay Fit Through the Holidays

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The holiday season can be one of the busiest times of the year, especially for dads. Between family gatherings, holiday errands, and keeping up with the kids, finding time to work out might seem impossible. That’s why I’m breaking down six essential bodyweight exercises every man needs to stay in shape in 2024. These moves are quick, effective, and require no equipment, making them perfect for even the busiest dad. Let’s dive in!

1. Push-up Variations (Standard & Incline)

Push-ups are a classic exercise for a reason—they work! This move targets your chest, shoulders, and triceps, offering a full upper-body workout. Push-up variations like incline push-ups add a challenge and help engage different parts of your chest.

Why It’s Essential:

You can do push-ups anywhere, anytime. I personally aim for at least 50 push-ups every day, even if it’s late at night before bed. This not only keeps your upper body strong but also serves as a great way to supplement a short workout routine.

Pro Tip:

Start with standard push-ups, then mix in incline push-ups if you want to engage different muscle groups. Your wife might think it’s funny when you do push-ups before bed, but hey—it’s all part of the routine!

2. Air Squats

Next up: air squats. This full-range bodyweight squat is perfect for maintaining leg strength and mobility, which is especially important for all the holiday activities like running errands, setting up decorations, and playing with the kids.

Why It’s Essential:

Squats build lower body strength and improve mobility, helping you stay agile during the holiday hustle. Starting with a slow, controlled motion and building speed is key—especially if, like me, you’re over 40 and those knees aren’t what they used to be.

Pro Tip:

Add a pause at the bottom of the squat for an extra challenge and feel the burn. You’ll be ready for anything the holidays throw at you.

3. Glute Bridge

If you spend a lot of time sitting—whether it’s at work or on the couch after a long day—the glute bridge is a lifesaver. This exercise strengthens your lower back and glutes, counteracting tight hips and alleviating lower back pain.

Why It’s Essential:

The glute bridge is simple but highly effective, especially for busy dads who need to offset the effects of sitting for long periods. It’s a great way to engage the posterior chain and avoid tightness.

Pro Tip:

Incorporate glute bridges into your daily routine, especially after sitting for a long time. Your lower back and hips will thank you!

4. Plank (with Shoulder Taps)

Core strength is vital, and the plank with shoulder taps is one of the best exercises to build a strong core while engaging your shoulders, chest, and lower back. This full-body stabilizing exercise is a game-changer for busy dads looking to tighten their midsection.

Why It’s Essential:

As a busy dad, core strength helps with everything from picking up kids to doing household chores. Plus, it improves posture and reduces the risk of back pain.

Pro Tip:

If you’re feeling ambitious, try doing planks with shoulder taps to increase the difficulty and engage more muscle groups.

5. Lunges (Reverse or Walking)

Lunges are another fantastic lower-body exercise that targets the legs while improving balance, coordination, and endurance. Whether you’re doing reverse lunges or walking lunges, this move helps you stay agile and strong.

Why It’s Essential:

Lunges are easy to incorporate into your daily routine. You can even do them while watching your kids play or when you’re out on a walk with the family. The flexibility of this move makes it an ideal exercise for dads who are constantly on the go.

Pro Tip:

Alternate between reverse lunges and walking lunges for variety. These can be done anywhere, making it an easy win for your fitness goals.

6. Burpees

Burpees may not be everyone’s favorite exercise (including mine!), but they’re an amazing full-body workout that combines strength and cardio. While they can be tough on the lower back if your core isn’t engaged, they offer an incredible cardio boost.

Why It’s Essential:

Burpees give you a full-body workout in just a few minutes. They help build endurance and strength, keeping you fit and energized during the busy holiday season.

Pro Tip:

Modify burpees based on your fitness level. If they’re too intense at first, focus on building core strength with planks before attempting more reps.

Bonus: How to Stay Consistent During the Holidays

The holidays can be a challenging time to stick to your fitness goals, but you don’t have to do it alone. I’ve created the Fit Fatherhood Formula, a program specifically designed to help busy dads stay fit with just 20-minute workouts, 3 days a week. The program includes easy-to-follow workouts, nutritional advice, and a supportive community of like-minded dads. Whether you’re prepping for family gatherings or just trying to maintain your fitness routine during the festive season, this program is for you.

Interested?

Check out the Fit Fatherhood Formula for just $27! Get a structured 6-week plan with workout videos, a nutrition guide, and ongoing support. Click here for more details.

Conclusion

These six essential exercises are perfect for any busy dad looking to stay in shape in 2024. Whether you have 10 minutes or 30, these moves will help you maintain strength, mobility, and endurance through the holidays and beyond. Let me know in the comments which of these exercises you’re already doing, and if there’s any move you think I missed!

Stay fit, stay active, and keep being the best dad you can be!

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6 Essential Bodyweight Exercises for Men in 2024: Stay Fit Through the Holidays

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