[DAD FITNESS] The Einstein Workout



You might remember this from your old high school math class.

It was Albert Einstein’s Theory of Relativity.

Despite Einstein’s well known brilliance, what amazes me even more was he was also a busy dad of 3 kids.

Einstein was known for challenging the status quo, and I think if he was alive today he would tell us busy dads who continue to waste time on long boring workouts that leave us even more exhausted to smarten up and fly right!

Einstein doing his interval training
Einstein doing his interval training

So let’s do the math…

A typical workout may look like this.

Pushups, 3 sets of 12-15 reps, rest 60 secs
Deadlifts, 3 sets of 6-8 reps, rest 60 secs
Bicep Curls, 3 sets of 8-10 reps, rest 60 secs
Shoulder Press, 3 sets of 8-10 reps, rest 60 secs

With each set taking almost a minute to complete and resting a minute in between sets this workout would take you about 30 minutes on paper.

But in reality, this workout would take even longer as you would have to move around the gym setting up each exercise and changing weights, not to mention actually getting to the gym.

Even a 40 minute workout is not bad compared to most endurance type workouts found in the muscle mags on your local newsstand.

What if I could show you how to get this same great workout using all the same exercises in half the time and without all the equipment?

Would you be interested? If your a busy dad, you should be.

Enter the Dad Fitness Theory of Efficiency, which is E=Dad Fit

I am so smart... S-M-R-T
I am so smart... S-M-R-T

Where E is Efficiency, Dad is well… you!, and Fit is what you will become using this workout strategy.

So it’s time we pulled a General Motors with our workouts by getting rid of the excess junk and focusing on what works…no offense Saturn owners.

Check out this video to see the same Dad Fitness workout using the exact same exercises done in all in one movement but without the wasted time.

Plus all you need is a simple set of dumbbells!

[kml_flashembed movie="http://www.youtube.com/v/edOFARbqmA4" width="600" height="344" allowfullscreen="true" fvars="fs=1" /]

*Warmup with 10 reps of bodyweight burpees.

Dumbbell Pushup, no rest, go directly to
Dumbbell Deadlift, no rest, go directly to
Dumbell Bicep Curl, no rest, go directly to
Dumbbell Shoulder Press, rest 60 secs

Complete this circuit 8-10 times before resting, and repeat the circuit 3 times.

Total workout time is about 15 minutes. How’s that for efficiency?

So lets get smarter with our time in 2010 and put the “work” back into our workouts so we can spend less time with the dumbbells and more time being a dad…

Happy Holidays from my family to yours! the end

Title image: Library of Congress

2 thoughts on “[DAD FITNESS] The Einstein Workout

  1. Hi Sean,

    This is a good article for the busy dad’s out there. I like that you have included your video as well. This will be a great resource for many busy dad’s.

    I’m a strength & conditioning coach as well, so getting my workouts in is common place for me, however when my twins were born I did not have time to spare. I developed a similar 20 minute back yard circuit that I was doing to get my workout in a few times a week. The beauty of the short/focused session is that we can get more done in a short period of time. With body weight and external resistance we gain strength, and with moderate intensity, functional movement, and minimal rest, we improve our metabolic conditioning. As long as we are true to proper nutrition, we have the perfect formula.

    As Sean shows in this article, it is as easy as 1 simple compound exercise and minimal rest.

    Keep them coming,


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