Dads' Club Workout Challenge - Week 4

Dads' Club Workout Challenge - Week 4


Hello Dads out there!


It’s week 4 and sadly I’m back in London after a great two weeks in Menorca. Obviously, it’s raining!


But there are plenty of reasons to smile after a great Dad’s Club live tonight, if you missed it, head over to the Icandy Instagram page & give it a watch as all of the Dad’s joined me for a good old chin wag.


The eagle eyed amongst you will have noticed that I am a day late with the workout & blog this week. 


Apologies, Friday was a day of travel with the family and the weekend was a blur of trying to get back into real life in London, travelling with a small human is absolutely knackering!


But into weeks 4 we go and I have two challenges for you this week.


The first is the workout, obviously! The movements are the same as last week, but just mixed differently and with some sequences thrown in to challenge you. Why the same movements? Well as I’ve chatted about on the lives, it’s important to practice the skills from week to week before we move on. 


So this is a chance to improve your technique and perhaps lift a little heavier than you did last week as there are some 1 minute rests built into the sequencing.


The workout is below. Make sure you head to my Instagram page to check out how to do each individual movement. I posted them last week beside the pool, argh take me back!


The second challenge is to make some time to get back to doing an activity you have missed from your long distant past. 


At the Villa in Menorca there was a great ping pong table. I tried to find 30 minutes each day to play. And if nobody wanted to play with me I would go “Forrest Gump” mode with on side of the table folded up and just have fun. 


This took me back to my teenage years playing against my dad or my mates at home. 


I absolutely loved Table Tennis, but as we get older and particularly when you become a parent we lose time to relax and play which is so important for your mental health as well as burning a few extra calories. 


So this week get out and do something that you have missed; basketball, rock climbing or some high octane frisbee for example!


Give me a follow on Instagram @richtidmarsh and see you for the live next week.



Workout 4



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
  • 1 Minute Rest
  • Jump Squat x 8
  • Plank Tap x 6/6
  • 1 Minute Rest
  • X 3 Rounds



Round 3


  • DB Suitcase Reverse Lunge x 8/8
  • DB Clean & Press x 8/8
  • 1 Minute Rest
  • Dead Bug x 6/6
  • 1 Minute Rest
  • X 3 Rounds



Round 4


  • DB Goblet Squat x 8
  • DB Single Arm Row x 8/8
  • 1 Minute Rest
  • Negative Press Up (-3) x 6
  • Plank x 30 Seconds Straight After Final Press Up
  • X 3 Rounds
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