7 Quick Workouts Sober Military Dads Use to Thrive

Being a dad in the military is tough. You have to juggle your duties with being there for your kids; sometimes, you might have little time left for yourself. But it’s important for dads in the service working on staying sober to look after their health.

As someone ON active duty IN active recovery, I know a thing or two about this topic. My daughter is two years old. I never compromise on time with her for the sake of a workout – I find a way to have both.

The overuse and abuse of alcohol aren’t just a personal problem. According to military.com, military personnel binge drink more than any other occupation in the United States – downing at least four of five drinks in one sitting at least 41 days per year. To add to that, a whopping 34% of active duty service members binge drink. That means that 1/3 of the United States Military struggle with alcoholism and/or substance abuse.

But we can beat the statistics. Sticking to sobriety takes steady effort and attention; slipping some quick exercises into your daily life can be a big help. These short workouts do wonders for keeping fit and boosting mental health and overall happiness. In this blog post, we’ll discuss seven speedy exercise routines perfect for sober dads serving in the military.

With these workouts, you don’t need loads of equipment or heaps of time—they’re designed to fit easily into busy schedules at home or even during work breaks. They cover different muscle groups so you get a well-rounded fitness boost from core-strengthening moves to bursts of high-intensity interval training (HIIT). We’ll also go over how great adding these quick workouts can be for sober military fathers’ lives, including tips on how they can manage both family commitments and fitness goals efficiently.

So let’s jump right into discovering those 7 quick workouts sober military dads use to thrive in their sobriety journey while keeping physically active too.

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Key Highlights

• For sober military dads looking to keep up their fitness while also focusing on mental health and staying consistent, quick workouts are a great solution.
• With these exercises, busy dads won’t need much time or equipment, which makes fitting them into a hectic schedule easier.
• By covering various body parts and offering different types of exercises, the workouts discussed in this blog ensure a comprehensive approach to fitness.
• When military dads involve their families in their exercise routines and plan workout times around when their kids are occupied with activities, it’s simpler for them to meet both family commitments and fitness objectives.
• See 7 quick workouts sober military dads use to excel professionally, personally, and relationally.
• This post briefly shares nutrition advice aimed at enhancing performance and aiding recovery for these dads.
• It wraps up by highlighting how crucial it is for sober military fathers to lead healthy lives by keeping physical activity and mental wellness front-and-center.

Quick Workouts Sober Military Dads Implement for a Better Life

Quick workouts for sober military dads are all about squeezing in some intense exercise into their packed days. These sessions are made just for them, especially when they’re working on staying away from addiction and alcoholism, giving them a good way to use up energy and stay fit.

We know how tough addiction can be on someone’s health. Regular physical activity helps keep everything in check and potentially undo some damage to your body.

With having these quick exercises part of their daily life, military dads not only get better physically but also build healthy routines that support their sobriety journey. By the end of this post, you will understand and be able to implement quick workouts sober military dads use to stay ahead of the game.

1. 15-Minute Ab Assault Routine

If you’re looking to strengthen your core and sculpt killer abs, this 15-minute ab assault routine is perfect for you. It requires no equipment, making it convenient to do at home or during a break at work. Here’s how you can get started:

Exercise	Repetitions
Plank	Hold for 30 seconds
Bicycle Crunches	10 reps per side
Russian Twists	10 reps per side
Mountain Climbers	10 reps per side

• The plank enhances core strength and stability. Hold the plank position for 30 seconds, focusing on engaging your core and keeping a straight line from head to toe.
• Bicycle crunches blast the upper and lower abs as well as the obliques. Lie on your back and lift one knee up towards your shoulder while twisting your torso to tap the opposite elbow to the knee. Repeat on the other side.
• Russian twists are a great movement to target the obliques. Sit on the deck with knees bent and feet flat on the ground. Then lean back slightly while lifting your feet off of the ground, and twist your torso from side to side, touching the ground on either side.
• Mountain climbers is a dynamic exercise that engages the whole core as well as the arms and legs. Start from a push-up position, bring one knee towards your chest, then switch legs in a running motion.

Perform each exercise for the outlined number of repetitions or times, and repeat the circuit for 15 minutes. This quick ab assault workout will help you build core strength and definition, supporting your overall fitness goals.

2. 10-Minute High-Intensity Interval Training (HIIT)

High-intensity interval training (HIIT) is a popular and effective workout style that involves short bursts of intense movement followed by short breaks of rest or lower-intensity exercise. This type of workout is perfect for busy military dads who want to maximize their fitness gains in a short amount of time. Here’s a 10-minute HIIT routine to get your heart rate up and burn calories:

Exercise	Time
Jumping Jacks	40 seconds
Burpees	20 seconds
High Knees	40 seconds
Mountain Climbers	20 seconds
Rest	20 seconds

• Start with 40 seconds of jumping jacks to warm up your body and elevate your heart rate.
• Move on to 20 seconds of burpees, which combine a squat, push-up, and jump to provide a full-body workout.
• Follow it up with 40 seconds of high knees, lifting your knees as high as possible while jogging in place.
• Finish off with 20 seconds of mountain climbers.
• Take a 20-second rest between each exercise to catch your breath and prepare for the next set.

Repeat the circuit for a total of 10 minutes. HIIT workouts are time-friendly to burn energy, improve cardiovascular fitness, and boost metabolism.

3. 20-Minute Strength Training Circuit

Strength training is crucial for building and keeping muscle mass, boosting metabolism, and improving overall strength and endurance. This 20-minute strength training circuit is designed to target multiple muscle groups while providing a full-body workout. Here’s how you can get started:

Exercise	Repetitions
Squats	12 reps
Push-Ups	10 reps
Lunges	12 reps per side
Dumbbell Rows	10 reps per side
Shoulder Press	10 reps

• Start with squats, a compound movement that targets the lower body. Stand with feet shoulder-width apart, lower yourself into a squat position, and then return to the starting position.
• Move on to push-ups, which target the chest, shoulders, and triceps. If standard push-ups are too difficult, you can modify by performing on your knees or leaning against a wall.
• Next, perform lunges to target the legs and glutes. Step forward with one foot and lower your body until your front thigh is parallel to the ground – then return to the starting position. Repeat on the other side.
• Dumbbell rows target the back muscles. Hold a dumbbell in one hand, bend forward at the hips, and row the weight up towards your chest. Repeat on the other side.
• Finish off with shoulder presses, which target the deltoids. Start with dumbbells level with your shoulders and palms facing forward – hoist the weights above your head until your arms are fully extended. Lower them back down to shoulder height.

Perform each exercise for the outlined number of repetitions, and repeat the circuit for 20 minutes. This strength training circuit will help you build muscle and improve overall strength, which can be particularly beneficial during moments of temptation on your sobriety journey.

4. 15-Minute Cardio Blast

Cardiovascular exercise is foundational for maintaining heart health, improving endurance, and burning calories. This 15-minute cardio blast routine will get your heart pumping and boost your fitness levels. Here’s how you can get started:

Exercise	Time
Jump Rope	1 minute
High Knees	1 minute
Mountain Climbers	1 minute
Jumping Lunges	1 minute
Rest	1 minute

• Start with 1 minute of jump rope, using either an actual rope or mimicking the motion without a rope.
• Move on to 1 minute of high knees, lifting your knees as high as possible while jogging in place.
• Follow it up with 1 minute of mountain climbers.
• Finish off with 1 minute of jumping lunges, alternating legs and jumping into a lunge position with each repetition.
• Take a 1-minute rest between each exercise to catch your breath and prepare for the next set.

Repeat the circuit for a total of 15 minutes. This cardio blast routine will help improve cardiovascular health, boost endurance, and burn calories. Incorporating consistent cardio workouts into your fitness routine can support your overall fitness goals and promote a healthy lifestyle.

5. 30-Minute Full Bodyweight Challenge

If you’re looking for a challenging full-body workout that requires no equipment, this 30-minute bodyweight challenge is perfect for you. It attacks all major muscle groups and improves functional fitness. Here’s how you can get started:

Exercise	Repetitions
Squat Jumps	12 reps
Push-Ups	10 reps
Burpees	8 reps
Plank	Hold for 30 seconds
Mountain Climbers	12 reps per side
Lunges	10 reps per side
Sit-Ups	12 reps

• Start with squat jumps, explosively jumping into the air from a squat position and landing back into a squat.
• Move on to push-ups to target the chest, shoulders, and triceps.
• Follow it up with burpees, combining a squat, push-up, and jump to provide a full-body workout.
• Hold a plank position for 30 seconds to engage your core muscles.
• Perform mountain climbers.
• Next, perform lunges to target the legs and glutes.
• Finish off with sit-ups to engage your abdominal muscles.

Perform each exercise for the outlined number of repetitions, and repeat the circuit for 30 minutes. This full-body bodyweight challenge will help you improve strength, endurance, and functional fitness, supporting your overall fitness goals without the need for any equipment.

6. 25-Minute Plyometrics Power Session

Plyometrics are explosive exercises that involve quick, powerful movements to improve athletic performance and power. This 25-minute plyometrics power session is designed to boost your explosive power and athletic ability. Here’s how you can get started:

Exercise	Repetitions
Box Jumps	10 reps
Plyo Push-Ups	10 reps
Jumping Lunges	12 reps per side
Broad Jumps	10 reps
Rest	1 minute

• Start with box jumps, jumping onto a box or platform and landing softly.
• Move on to plyo push-ups, explosively pushing off the ground and clapping your hands before landing back in a push-up position.
• Follow it up with jumping lunges, alternating legs and jumping into a lunge position with each repetition.
• Perform broad jumps, jumping forward as far as you can and landing softly.
• Take a 1-minute rest between each exercise to catch your breath and prepare for the next set.

Repeat the circuit for a total of 25 minutes. Plyometrics are excellent for developing explosive power, speed, and agility. Adding plyometric exercises into your workout routine can improve your athletic skills and support your fitness goals.

7. 20-Minute Yoga Flow for Flexibility and Focus

Yoga is a great workout option for improving flexibility, balance, and mental focus. This 20-minute yoga flow is designed to cultivate flexibility and focus while providing a moment of mindfulness in your day. Here’s how you can get started:

Exercise	Time
Downward-Facing Dog	Hold for 1 minute
Warrior II	Hold for 1 minute per side
Tree Pose	Hold for 1 minute per side
Child’s Pose	Hold for 1 minute
Rest	1 minute

• Start with downward-facing dog, a pose that stretches and strengthens the entire body. Hold this pose for 1 minute – with a focus on deep breathing and lengthening the spine.
• Move on to warrior II, which opens up the hips and strengthens the legs. Hold this pose for 1 minute on each side, engaging the core and maintaining a steady gaze.
• Follow it up with tree pose, a balancing pose that improves focus and stability. Hold this pose for 1 minute on each side, finding your balance and grounding through the standing foot.
• Release into child’s pose for 1 minute, resting and stretching the back, shoulders, and hips.
• Take a 1-minute rest between each pose to transition and find your focus for the next pose.

Repeat the flow for a total of 20 minutes. This yoga flow will help improve flexibility, focus, and mindfulness.

Quick Workouts Sober Military Dads Use For Their Benefit

For sober military dads, squeezing in some quick workouts can do wonders for both their body and mind. These short exercise sessions are great because they:

• Help with mental health: By working out regularly, these dads release endorphins. This makes them feel happier and less stressed or anxious. It’s a handy way to make sure they’re looking after their mental well-being.
• Keep relapse at bay: Sticking to a workout routine adds structure to daily life, which helps lower the chance of falling back into old habits while giving them a positive way to deal with stress.
• Increase confidence: When these dads meet their fitness goals and keep up with their exercises, it really boosts how good they feel about themselves. They get this sense of achievement that lifts them up.
• Improve overall health: Not only do quick workouts help maintain a healthy weight and cut down on disease risk, but they also keep the heart healthy.

By fitting these fast exercises into their schedule, sober military dads gain all sorts of benefits that support not just physical fitness but also consistency in maintaining mental health and overall happiness.

Balancing Fitness with Family Time

For busy military dads, juggling fitness goals and family time can be tough. But it’s doable to mix both by getting the family in on your workout plans or fitting exercise into times when the kids are busy with their own stuff. This way, military dads can:

• Enjoy being with their loved ones while keeping up with health and fitness.
• Be a great role model for their kids by showing how important it is to stay active and look after one’s health.
• Find special moments of bonding over shared activities that get everyone moving.
• Keep a steady routine in working out by planning them around family trips or when the children have activities.

By finding smart ways to bring together workouts and quality time with the fam, sober military dads can strike a good balance between staying fit and spending precious moments together.

Involve Your Family in Your Fitness Journey

Getting your family involved in staying fit can really make a difference for both you and them. Here’s how to get everyone on board with being active:

• By planning activities that get you moving together, like going for hikes, riding bikes, or playing games outside.
• With setting times when the whole family works out together through things like circuit training or taking on fitness challenges as a team.
• Through making exercise fun by turning it into friendly competitions or creating obstacle courses everyone can do.
• By celebrating achievements in fitness with special outings or fun activities that all of you will enjoy.

When your family joins in on your journey to stay fit, it builds a support network that helps keep everyone consistent and accountable. It teaches children the importance of keeping healthy habits early on and shows them how crucial it is to take care of their physical health.

Schedule Workouts During Kids’ Activities

Fitting in exercise while your kids are busy with their own stuff is a smart way to keep up with your fitness without missing out on family moments. Here’s how you can make it work:

• With everyone’s schedules in mind, look for gaps where a workout could fit.
• Get ready the night before by packing what you need or setting aside your exercise gear. This makes things quicker and easier.
• When waiting around during your children’s activities, why not do some simple exercises like jumping jacks or lunges?
• Look for ways to get moving together as a family, maybe through walks or bike rides.

By planning workouts around when your kids are occupied, you manage to focus on staying active while still making time for those important family interactions.

Nutrition Tips for Optimal Performance

Eating right is key to doing your best, bouncing back fast after exercise, and staying healthy overall. Here’s how you can eat to support your workout goals:

• Keep up with drinking water all day long so you stay well-hydrated, especially when you’re working out or done with one.
• Make sure your meals are well-rounded: Include lots of fruits and veggies, lean meats or other proteins, whole grains, and good fats so that your body gets everything it needs.
• Have a little something like a snack or small meal that has both carbs and protein 1-2 hours before starting to work out. This gives you the energy for exercising and helps fix muscles afterward.
• After exercising, try to get some carbs and protein into your system within 30 minutes to an hour. It helps refill what was used up during the workout (that’s glycogen) and aids in fixing muscle.

By focusing on nutrition properly tailored around these points can really help push forward towards achieving fitness targets effectively while keeping health at its peak.

Quick, Healthy Snack Ideas Pre and Post Workout

Eating right is super important when you’re working out and trying to stay healthy. Here are a few easy and nutritious snack ideas for military dads to help them keep up their energy during exercise:

• Mixing Greek yogurt with berries and a bit of granola gives you a nice mix of protein, carbs, and antioxidants.
• With apple slices dipped in almond butter, you get fiber, vitamins, plus the good kind of fats that keep your energy levels steady.
• A handful of trail mix made from nuts, dried fruit, and bits of dark chocolate offers lots of protein along with healthy fats and antioxidants.
• Snacking on hard-boiled eggs alongside whole grain crackers is great because eggs give you plenty of protein while the crackers add carbs for more energy.
• Blending up a smoothie with spinach, banana almond milk ,and some protein powder makes for an energizing drink that’s full not just proteins but also carbohydrates and essential vitamins
• Veggie sticks paired with hummus are low-calorie yet rich in fiber nutrients which make it perfect before hitting gym.

By adding these snacks into your daily routine, you can combine the power of nutrition with quick workout sober military dads need to know.

Overcoming Common Fitness Obstacles In Sobriety

For military dads on a fitness journey, beating common hurdles is key to success. Two big challenges they often face include dealing with the negative views about not drinking – and keeping up their motivation when things get hard.

When it comes to sobriety, there’s sometimes a stigma that makes it tough for a lot of people to talk openly and look for support. But remembering that choosing not to drink is something worth celebrating can help. By getting involved with groups like Alcoholics Anonymous (AA), they can find the cheerleading and understanding they need.

Keeping motivated during rough patches isn’t easy but super important for sticking with your exercise plan. To stay on track, set goals you can actually reach. Consider teaming up with a friend or joining an exercise group and always remind yourself why being sober and fit matters will push you past those barriers.

Dealing with Limited Equipment

For military dads facing the challenge of not having a lot of workout gear, there’s no need to worry. With some creativity and improvisation, staying fit is still within reach. Here are a few strategies for making do with limited equipment:

• With bodyweight exercises like push-ups, lunges, and planks, you don’t need any equipment at all.
• By incorporating resistance bands, which are easy on the wallet and can be taken anywhere. They’re great for adding an extra challenge to moves like bicep curls or rows.
• Through using household items, such as water bottles or cans that can double up as weights or towels that add resistance.
• By taking advantage of outdoor spaces, where parks might have pull-up bars or benches perfect for exercising.
• Exploring online workout resources can also help find routines that work well without much gear.

So even with just a bit here and there to use for workouts, military dads can keep pushing towards their fitness goals by getting creative and using what they’ve got around them.

Staying Motivated As an Alcoholic

As a military dad in recovery, it’s really important to keep up your motivation, especially when things get tough. Here are some simple ways to help you stay on track with your fitness goals:

• Make clear targets: It helps a lot if you know exactly what you’re aiming for, like getting stronger or more fit.
• With someone by your side or being part of a group that cheers each other on can make all the difference in keeping up the spirit.
• Change things up: Don’t let boredom sneak in. Try new exercises or switch around what you do to keep it interesting.
• Celebrate every win: No matter how small an achievement may seem, give yourself credit for it. This boosts morale and pushes you forward.
• Look after yourself beyond just physical exercise. Your mind needs care too; ensure there’s time for unwinding and dealing with stress.

By focusing on these areas and remembering both body and mental health are key parts of staying motivated, military dads can maintain their dedication to staying fit throughout challenging times

Conclusion

To wrap it up, these fast exercises are a great way for busy military dads who don’t drink to keep in shape. You’ve got everything from quick cardio sessions to strength-building circuits that can easily fit into your day.

By making fitness important, you’re not just looking after your own health but also modeling a strong example to your family. Taking good care of yourself means you’ll be better at handling what life throws at you.

Keep pushing forward, stay excited about working out, and reap the rewards of living healthier. I hope you have enjoyed my list of quick workouts sober military dads use to live a more fulfilling life and stay on track!

Frequently Asked Questions

What Are the Best Times to Workout for Busy Dads?

For busy dads, finding the perfect time to exercise might depend on what fits best into their daily routine. Yet, early mornings or late evenings often work great because that’s when the kids are usually sleeping.

It’s crucial to stick with a schedule that you can keep up regularly and make sure exercise stays high on your priority list. With this in mind, why not get creative and catch up on TV shows or listen to podcasts while working out?

How can military dads fit in quick workouts into their busy schedules?

Military dads can make time for quick exercises by setting their fitness goals first, organizing and planning their exercise sessions ahead of time, and using any short breaks they get during the day. Sticking to it is crucial, even if that means doing shorter workouts when there’s not much time.

What are some effective quick workouts for sober military dads?

For sober military dads looking to stay fit and relieve stress, a variety of workouts can do the trick. Starting with circuit training or diving into high-intensity interval training (HIIT) are great options.

With strength exercises, cycling, yoga, playing sports, and adding active hobbies to their daily life also make the list. These activities not only aid in maintaining sobriety but also boost overall fitness levels while offering a healthy way to release energy and manage stress.

How to get in shape as a busy dad?

As a busy dad, staying fit means you’ve got to stick with it and really commit. It’s all about putting exercise high on your list, figuring out when you can work out, choosing good foods to eat, and steering clear of temptations. Fitting in quick exercises at home or even during short breaks can help make keeping up with fitness goals more manageable for dads who are always on the go.