It’s time to get started! I know you’re excited and want to dive right
into the core of the workout, but I can’t stress enough the importance
of warming up before you work out and cooling down
when you’re done. This doesn’t mean doing a couple of neck stretches
or hopping in the shower when you’re done. Instead, you need to
warm up your muscles with real exercises.

Think of it this way: your muscles need a little pre-exercise to get
prepared before you start doing the “real” workout. If you don’t, they
won’t work properly, you won’t be able to lift as much weight, and
there’s a chance you’ll overstretch some tendons and cause pain.
Basically, you won’t be at your best during the workout.

What You’ll Need

1 stability ball

Dumbbells: 10 pounds, 15 pounds, 20 pounds or resistance tubing

Bridge Chair or some no-arm chair

 
Warming Up

Your warm-up doesn’t have to be anything fancy. If you’re at home,
I recommend jogging in place and swinging your arms for a
couple of minutes or running up and down the stairs a couple of
times, taking two stairs at a time. If you’re at the gym, do a quick 5-
minute cardio session on the treadmill, stationary bike, or elliptical
runner. You don’t have to go full steam, just enough to warm up your
core temperature.

Building Muscles the Buff Dad Way:

The Buff Dad Workout Blitz

In order to get buff on the program, you don’t need any fancy

equipment, but you do need to do the exercises at least three times

a week. Here is an overview of all of the exercises in the Workout Blitz.

Once you’re familiar with these, you can customize your three-day-aweek

strength-training sessions by working opposing muscles, or turn

to the complete workout that begins on page 119 in the book.

One important rule to keep in mind is that even though you are

supersetting the workout, you should not do the exercises superfast.

Instead, in order to get the maximum benefits and to decrease your

chance of injury, do each exercise slow and controlled. I recommend

counting to four with each movement. In other words, when the exercise

says to “slowly” squat down, your squat should take four counts to

go down and four counts to come back up.