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Twin Boys: A new father’s quest for an efficient workout

Free exercise!
Posted by on June 3, 2014
Double trouble!

Double trouble!

Three years ago my wife and I were blessed to have twin boys!  They were the love of my life!  Until their little sister came along shortly thereafter.  Now my affection is split among the three of them!  Before having children, I used to just go to the gym for my workouts.  Or go on long bike rides with my pals.  Now that I’ve got three kids under three, I’ve traded dumbbells for diapers!

 

Baby 3 crawls into the scene

Baby 3 crawls into the scene

Desperate and determined to stay in shape, I came up with an extremely efficient way to eat well (see Todd’s Power Oats) and stay active.  My workout is super simple.  It can be done at home, with no equipment.  And I can do it in about 12 minutes when I really focus.  At that pace, it ends up being both a strength and cardio workout all rolled into one.

Me and my new workout buddies

Me and my new workout buddies

The approach is simple.  I call it “The 300”.  It’s based on the concept of high intensity interval training.  You do just 3 exercises in each circuit, and then repeat that circuit 10 times.  Each exercise is done 10 times.  Then you move on to the next exercise without resting.  The secret to being able to do this without resting is to choose your exercises so you allow one part of your body to recover while you’re doing the other two exercises.

An easy way to do this is the pick one exercise for each of the following 3 body areas:

  1. Upper body
  2. Lower body
  3. Core

So in a typical workout I’ll do the following:

  1. Circuit 1
    1. 10 Pushups
    2. 10 Squats
    3. 10 Bicycle crunches
  2. Circuit 2
    1. 10 Pushups
    2. 10 Squats
    3. 10 Bicycle crunches
  3. Wash, rinse and repeat for 8 more circuits (for a total of 10)

 

As I’ve evolved this workout over that past few years, I’ve added other features to my regimen to make it more challenging (like adding a chin-ups) and rotating my core moves (sometimes I’ll do mountain climbers, some times classic crunches, sometimes planks, etc.)  But the approach is still the same.

Counting with legos

Counting with legos (source: https://www.flickr.com/photos/oskay)

I use my kids legos lined up in a row of 10 and slide one forward with each set to keep track of how far I am into the workout.

So there you have it.  A super simple, fast, no-cost way for a busy new parent to stay in shape when there are diapers waiting to be changed!

Here’s a video of my explaining the workout:

A neat side note is that I often do this workout in the living room with my little ones watching me.  They often copy my moves, or try to help by climbing on my back!  I LOVE the fact that my kids are getting exposed to exercise from a young age (and the extra challenge of doing a pushup with 30 pounds on your back is great too!)

Good luck!

 

-The Toddfather

Free exercise!

Free exercise!

 

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