Challenge Dad With This Father’s Day Workout Plan

Working out together is one of the best ways to bond with Dad. You can motivate each other to work hard, show the ol' man how much fitter you are than him, and then indulge in a post-workout meal! So amp up your father bonding time and challenge him to this workout plan on Father’s Day.

The Set Up

  • Place two markers 100 metres apart

  • Each person stands at one marker

  • Begin the workout by completing an exercise, do a 100 metre sprint to the other cone, then complete the next exercise, and so on...

  • Continue this circuit as fast as possible until you have completed all 10 exercises

The Exercises

  1. Burpees (x15)

  2. Mountain climbers (x50, 25 each side)

  3. Snap jumps (x20)

  4. Jump squats (x20)

  5. Push ups (x15)

  6. Ab bikes (x40, 20 each side)

  7. Jumps lunges (x30, 15 each side)

  8. Commandos (x30, 15 each side)

  9. Straight leg jackknifes (x30)

  10. Plank (1 minute)

Burpees (x15)


Start in a crouching position, then kick your legs out into a plank and back into the crouch. Next, jump up to your feet with your arms in the air.

Repeat 15 times.

Mountain Climbers (x50, 25 each side)

Mountain climbers
Start in a straight-armed plank position and alternate between pumping each leg up to your chest.

Repeat 50 times.

Snap Jumps (x20)

Snap Jumps

Start in the crouching position, then jump your legs back into a plank and jump back into that crouch.

Repeat 20 times.

Jump Squats (x20)

Jump Squat

Start with your knees bent, making sure your knees don’t pass the front of your toes. Then burst into a jump before returning to your original squat.

Repeat 20 times.

Push Ups (x15)

Push ups

Start in a straight-arm plank, then lower yourself until your chest is two inches above the ground. Keep your arms slightly more than shoulder-width apart and your hands pointed forward.

Repeat 15 times.

Ab Bikes (x40, 20 each side)

Ab bikes

Bring your leg up to touch the opposite elbow, then switch to the other leg and elbow.

Repeat 40 times.

Jump Lunges (x30, 15 each side)

Jump lunges

Start in a lunge position, making sure that your front knee does not pass the front of your foot. Jump upwards and, in one swift motion, switch to a lunge with the opposite legs.

Repeat 30 times.

Commandos (x30, 15 each side)


Start in a plank position with your forearms on the ground. Lift yourself up into a straight-arm plank with one arm and then the other. Return to the original plank with your forearms on the ground.

Repeat 30 times.

Straight Leg Jackknifes (x30)

Straight Leg Jackknife

Lay down on a mat or soft surface with your arms raised above your head. In one motion, lift your fit upwards and reach your arms towards your toes.

Repeat 30 times.

Plank (1 minute)

Practice makes perfect. Hold a plank with your forearms on the ground for 1 minute.

Don't forget to keep track of your heart rate during this workout. Read How To Calculate Your Heart Rate Zones for more information.
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One of the many things we love about PAI (Personal Activity Intelligence) is that anyone can reap the benefits and get healthier without having to subscribe to a specific workout routine.