Dads' Club Workout Challenge - Week 3

Dads' Club Workout Challenge - Week 3


Hello Dads out there!


It’s week 3 and I’m not going to lie, I’m writing this whilst holding (aggressively drinking) a Gin the size of my head whilst on holiday in Menorca. As myself and icandy’s Amy chatted about on the live last Monday, it’s important to take your opportunities to exercise. Well, it’s also important to take time out to relax where you can too. So with Mabel asleep after a big morning in the swimming pool & a little workout done earlier on, it’s time to relax with a freestyle Spanish pour.


Talking of workouts, as I chatted about in the live last week, adding a element of strength training to your weekly routine is really important after you have mastered bodyweight training.


So this week, and yes we are moving on quite quickly but this is only a 6 week show after all, it’s time to grab a Dumbell and make some gains.


If you are short on time, or don’t have a gym membership, don’t worry, you can still do this workout at home (with your small human watching). If you haven’t got any kit, jump online & just grab a couple of Dumbells to match your ability. For the average Dad ready this a little selection of weights at around the 7kg/10kg/12.5kg will be fine. Add to your collection when you are more advanced.


I will post this workout on my Instagram on Tuesday so you can watch and get the Dumbell movements spot on. 


These new movements are mixed in with some of the bodyweight drills we have worked over the first two weeks. 


Give me a follow @richtidmarsh & enjoy the workout.




Workout 3



Round 1 (Warm Up)


  • Can Opener Flow x 3/3
  • Hinge W x 6
  • Overhead Squat x 6
  • Walkouts x 3
  • X 3 Rounds No Rest



Round 2


  • DB Kneeling Shoulder Press x 8/8
  • Romanian Row x 8/8
  • Plank Tap x 6/6
  • X 3 Rounds No Rest



Round 3


  • DB Suitcase Reverse Lunge x 8/8
  • DB Clean & Press x 8/8
  • Dead Bug x 6/6
  • X 3 Rounds No Rest



Round 4


  • DB Goblet Squat x 8
  • DB Single Arm Row x 8/8
  • Negative Press Up (-3) x 6
  • Hollow Hold x 30 seconds
  • X 3 Rounds No Rest
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