Coach PJ’s #DadBod Workout

Coach PJ’s #DadBod Workout

Will Smith isn’t the only one ready to ditch the Dad Bod this Father’s Day. FightCamp’s Coach PJ shares his #DadBod Workout & tips for staying in shape as a dad

Published: June 14, 2021

Topics: Strength & Conditioning, Training

Author: PJ Shirdan

With Father’s Day just around the corner and Will Smith’s declaration that his #DadBod needs to go, I think it’s the perfect time to weigh in with “Coach PJ’s Dad Bod Workout” and his top five tips for living a healthy dad life.

When Will showed off his Dad Bod, what everyone took notice of was his belly. A protruding belly is a hallmark of a proud Dad Bod. While I don’t believe in exercising for a certain look, carrying around excess weight in the midsection is a precursor for heart disease and back injuries. In this quick workout, you will burn many calories to help decrease your overall body fat, and you will strengthen your core muscles that help keep your back healthy and pain-free (so you can play with your kiddos).

All you need for this workout is a timer, water, and a towel.

Coach PJ’s Dad Bod Workout

This is a reverse pyramid workout that you will do for time. Do 10 repetitions of each exercise (for lunges do 10 on each leg). To create the reverse pyramid, after completing the 10 reps, you will go back to start and do 9 repetitions of each exercise, then 8, then 7...working your way down to one repetition of each exercise. Take breaks as needed. Note your time and try to beat it the next time you do this workout.

Coach PJ’s #DadBod Workout Exercises


  • Stand with your feet hip-width distance apart

  • Bend your knees and lower your body as if you are sitting down in a chair

  • Straighten your legs and return to a standing position

  • Repeat


  • Start in a high plank position

  • Lower your chest down towards the floor with your elbows out wide

  • Press your chest back up to a high plank position

  • Repeat

Reverse Lunges

  • Stand upright, with your hands on your hips

  • Take a large step backward with your left foot

  • Lower your hips so that your right thigh is parallel to the floor, with your right knee positioned directly over your ankle

  • Return to standing by pressing your right heel into the floor and bringing your left leg forward to complete one rep

  • Alternate legs, and step back with your right leg


  • Start standing up

  • Jump down into a high plank position

  • Lower your chest all the way down to the floor, doing a push-up

  • Explode back up to a standing position

  • Repeat


  • Lay on the ground with your knees bent and your feet flat

  • Interlace your fingers back behind your head

  • Curl your head, neck, and chest off the floor slowly and lower back down to the ground

  • Repeat

Now that you have the workout down, let’s talk about my top five (5) tips for living a healthy Dad Life. Remember, it’s not about how good you look. It’s about how well you “Dad”.

Top 5 Tips For Living a Healthy Dad Life:

1. Maintain a healthy nutrition and exercise routine.

2. Make sleep a priority.

3. Spend quality time with your family.

4. Be a positive example for your kids.

5. Prioritize mental health. See the strength in your vulnerability. Know that it is okay to be “not okay.” Find balance in all of the areas of your life that are important to you.

I know that between the workout and the list of tips, it’s a tall order! Being a dad comes with great responsibility. We owe it to our kids to show up as our best selves. Making our health and wellness, both mental and physical, an important part of our day makes an impact on our families. Even though on Father’s Day you might get a tie or a mug from your kids, the gift of a healthy dad is the best gift that you can give them on the other 364 days of the year.

Are you ready to ditch your dad bod and train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE FightCamp App and train with real fighters from the comfort of your own home.

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PJ Shirdan

PJ Shirdan is a FightCamp Founding Coach from the Philadelphia area. He found boxing as a way to heal and rebuild his life as he became a competitive fighter. PJ is a NASM, TRX, and USA Boxing Coach certified.

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