Try the Anti- ‘Dad Bod’ Workout from Barry’s Bootcamp Trainer Derek DeGrazio

06/16/2016 at 09:48 AM ET

Derek DeGrazio
Courtesy Barry’s Bootcamp Miami Beach

Being a father doesn’t mean you have to succumb to dad bod!

Shape up like some of Hollywood’s hottest dads with these moves from celebrity trainer and owner of Barry’s Bootcamp Miami Beach and Midtown Miami Derek DeGrazio.

For biceps and shoulders like Ryan Gosling:
“Stand with feet hip-width apart and dumbbells at your sides. Curl the weights up simultaneously, keeping your arms even with your sides, bending at your elbows. Once at the top, press the weights above your head, twisting your palms in front of you. Return and repeat for 3 sets of 10 reps.”

For triceps like Ryan Reynolds:
“Bending over with a flat back and small bend in knees, pull your elbows toward the sky and hold at the top. With your elbows above your back, kick your arms back by straightening them back, bending at your elbows. Repeat for 3 sets of 10 reps.”

For a chest like Chris Hemsworth:
“In a pushup position with hands underneath shoulders and on the balls of your feet, slowly lower down, leading with your chest, then press back up to starting position. Next, row your left arm back, keeping your back neutral, then return to do another pushup. Repeat again doing the row on the other side. Do 3 sets of 10 pushups (5 rows each side).”

For legs like David Beckham:
“Place your right leg on a bench or chair behind you, with your left leg a few feet in front of the bench or chair. Keeping your chest out and shoulder blades back, slowly bend your left knee to a 90-degree angle, making sure your knee stays behind your foot, then stand back up to starting position. For good measure – because his shoulders aren’t so bad either – add a wide shoulder raise with slowly controlled weights. Do each leg 3 times for 10 reps each.”

For abs like Cristiano Ronaldo:
“Lie on your back with your arms locked behind your head and legs locked out in front of you. Slowly rock on your back without moving your arms or legs. Do 20 seconds on, 10 seconds off for 4 consecutive minutes.”

FILED UNDER: Expert Tips , Fitness , Health

Share this story:

Your reaction:

Add A Comment

PEOPLE.com reserves the right to remove comments at their discretion.

Showing 27 comments

Ed Batra on

Wirral airport service

http://www.GJJpzW988Y.com/GJJpzW988Y

Gail Waddle on

child porn barrett keith

http://www.QFMKiuyp5s.com/QFMKiuyp5s

Terrence Caflisch on

PilatesPlusPr on

Yoga Vs Pilates is a topic that a lot of people wonder if it could help. I think for a father’s day this would do great! If you are tired from working out to intense, try out pilates plus at Yoga Vs Pilates

fabianpdre470blog.uzblog.net on

Always can remember the type of your ring must count on taste of one’s lady.

It tells the world you are committed on and on for being married soon using your
special someone. But unfortunately collection supplied by online jewelry stores don’t impress you, try searching the ring on other stores that include special discounted offer for the buying diamond rings. http://fabianpdre470blog.uzblog.net

https://comotrataraansiedade.wordpress.com on

Conseguem aboiar flashbacks da caso, pesadelos e também
lembranças em tal grau intensas que a indivíduo revive
a acontecimentos tal como se estivesse aguentando por importante novamente naquele instante, provocando toda gente os sinais
físicos no entanto emocionais como palpitação, sudorese contudo tontura. https://comotrataraansiedade.wordpress.com/

golden goose soldes on

insurrection devrait envahir un État entier, ou une partie de celui-ci aprincipal, l’emploi d’un autre type de force pourrait être-venir inévitable. Il semble que le Massachusetts a jugé nécessaire toraise des troupes pour réprimer les troubles au sein de cet État; thatPennsylvania, de la simple crainte de troubles parmi un partof ses citoyens, a cru devoir avoir recours à la même measure.147Suppose l’État de New York avait été enclin à rétablir son lostjurisdiction sur les habitants du Vermont, aurait-elle pu espérer forsuccess dans une telle entreprise des efforts de la milice seul? Wouldshe ne pas avoir été contraint d’élever et de maintenir une plus regularforce pour l’exécution de son dessein? Si elle doit alors admettre que thenecessity de recourir à une force différente

motorcycle helmet on

I have been browsing online for over 4 hours today, but I haven’t found any great article like yours. In my opinion, if all site owners and bloggers produce good articles like what you have done, the web will be a lot more useful than ever before.

http://s.lotte.com/23167

Snowman split system installation on

Thank you for every other excellent blog.I’ve a presentation next week, and I have found what I can add in my speech. Great job!

http://tiggi.es/splitsystem79462

golden goose en ligne on

veut être quickand prêt à toute violence; ne peut que l’homme ont civiles andhabits douanières, qui juge ces coutumes d’être efféminé et ces habitudes notconducive à ses actions; il ne semble pas le droit de lui maintenir son or-dinaire apparence et la voix qui, avec sa barbe et la malédiction, veut tomake autres hommes peur: ce qui rend une telle opinion en ces temps Tobe très vrai. Mais si elles doivent tenir compte des anciennes institutions, theywould pas trouvé la matière plus unie, plus conforme, et qui, ofnecessity, devrait être comme à l’autre autant que ces civils et mil-mili-; dans tous les arts qui sont établis dans une société pour le bien de thecommon bien des hommes, toutes les institutions créées pour rendre les gens livein peur des lois et de Dieu serait en vain, si leur défense

Snowman ducted heating on

Awesome Blog! I agree completely with you here. It is a very valuable and helpful collection of blogs. I am trying to gain information from all these. Really useful. Thank you..!!

http://plztwt.me/heatingmelbourne76422

heating and cooling on

Aw, this was an exceptional good article. It must have taken you great efforts to create this article… Appreciate!

http://www.3rdstreet.tv/rdir/heatingandcoolingelbourne34798

João Vicente on

 Seu site é maravilhoso ! Eu encontrei seu
site por acaso e estou adorando todo o site .

Também vou assinar seu feed RSS para ver seus textos em primeira mão. http://samual3670ge.wickforce.com/beginners-should-begin-with-a-limited-combination-of-machine-exercises-bodyweight-exercises-and-multi-jointed-free-weight-exercises

João Henrique on

Seu blog recorda muito um que eu adorava ler alguns
anos atrás. Parabéns pelos materiais http://issuesandinfo.com/2011/05/congratulations-doubletree-hotel-springfield/

João Samuel on

Ela também não consegue interromper de te olhar. http://arubewithaview.com/2010/11/29/sturgeon-at-caviar-point-nj/

Lipodrox é bom on

| Olá ! Este post não podia ser escrito de melhor maneira !.

Agradeço-lhe por partilhar! http://alsaggafgroup.com/index.php/component/k2/itemlist/user/166604

Minda on

order viagra online fast delivery
cheap viagra
buy viagra online mastercard

Jesse Grillo on

Geez, that is unbelievable. I bet you sweat glitter. I bet you make babies smile. I truly feel this site needs a great deal more attention

https://github.com/JesseFzfr383zl

Jesse Grillo on

I really like your writing style. I check your blogs every few days. I appreciate you. I discovered your blogs via Tumblr while searching for a related topic, your page came up and I am glad it did

https://www.goodreads.com/user/show/70775445-jesse-grillo

Jesse Grillo on

I enjoy the stuff you provide here. I enjoyed your blog. good read. You have made my day!

http://www.feedspot.com/u/7eed56c11ad4

technology adviser on

Thanks for posting this great post. I have added your post to my LinkedIn A lot of things to take into consideration. I discovered your blog on my Google feed.

http://issuu.com/startupeman87v

tech adviser on

You always know just what to say. You have a number of great facts there. A great article.

http://pictify.saatchigallery.com/user/speaker1utihn

Christine on

loans online fast
payday loans
fast loan approval

rivotram funciona mesmo on

Sou foda neh e não dormi bastante, dormi como constantemente. http://www.sonicagenda.com/blog/2013/12/13/track-of-the-day-rudimental-ft-emeli-sande-free/

golden goose oro on

amici su casa andhome. Eppure, arrabbiato come erano, a volte si mise a ridere roarof forte, come se male e la distruzione sono stati loro sport.But ora dobbiamo lasciare i rivoltosi per un certo tempo, e prendere un peep in thelieutenant-governatori splendida dimora. E ‘stata una grande casa di mattoni, decorata con lesene ioniche, e si fermò in Garden Court Street, vicino theNorth Square.While la folla inferocita in King Street gridavano il suo nome, il tenente governatore Hutchinson seduto tranquillamente in poltrona nonni, insospettabile del male che stava per cadere sulla testa. Il suo belovedfamily erano nella stanza con lui. Aveva gettato via la parrucca incipriata ricamata coatand, e aveva un camice loose-fluente e viola-velvetcap. Aveva allo stesso modo messo da parte le preoccupazioni di Stato e tutti i pensieri thatRobin

canalizadores lisboa benfica on

Papel saudável PODE SIM ser jogado na sanita! http://urlki.com/torneiraapingar311594

Kekurangan Isuzu Mu-x on

Very good information. Lucky me I discovered your
site by chance (stumbleupon). I have saved it for later!

Sign up for our daily newsletter and other special offers.
    Choose your newsletters
Thank you for signing up! Your request may take up to one week to be processed.
    see all newsletters