7 Effective Strength Exercises to Avoid 'Dad Bod' Forever

Deadlifts: 4 x 8-12 repetitions. Deadlifts strengthen glutes, hamstrings, and backs.

4 x 25 kettlebell swings This vigorous workout strengthens your backside and burns fat. 

4 sets of 15-20 kettlebell clean and presses. This combination workout works your shoulders, back, and arms for a ripped upper body. 

4 max-effort pull-ups Pull-ups are tough. Conquering them will build your lats, biceps, grip, and upper body.

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Ab Rollouts: 4 x 12-15 repetitions. This deadly core workout strengthens all abdominal muscles, including the deep core, for stability and a toned stomach.

Ten 50-yard sled pushes. Sled pushes are a great dad-bod exercise since they work your heart and body. 

Walking Lunges: 4 sets of 12-15 per leg. Walking lunges improve balance and lower body definition. 

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