Tom Daley is giving back to his fans until it literally hurts.
The 24-year-old Olympic diver has been posting a series of intense six-minute summer workout videos for people who don’t like going to the gym or don’t have time to stay in shape. His motto: “No Equipment. No Excuses!”
In his most recent YouTube tutorial, Daley demonstrates how to define the obliques, otherwise known as the v-lines or, well, you know. On Instagram, he tagged the workout “#NoDadBod.”
As a bonus, these workout clips feature gratuitous slo-mo shirtlessness—because you’ll want to watch his muscle movements very, very closely, strictly for safety reasons.
Also a healthy eater, Daley teamed up with RuPaul’s Drag Race fave Courtney Act on YouTube last week to hilariously bake a batch of vegan blueberry muffins.
Daley and his husband, Oscar-winning filmmaker Dustin Lance Black, 44, recently became parents: Robert Ray Black-Daley was born June 28.
“Welcome to the world our precious little Robbie Ray Black-Daley,” Daley wrote on social media. “The amount of love and joy you have brought into our life is immeasurable, our precious little son.”
Daley and Black were married last May.
Feel the burn with Daley’s six-minute workout videos below.