Train like a Football Pro

 

It’s the week of the big game.  You see cervesa (AKA beer) and nachos in your future.  You’ve told yourself that starting Monday morning your real New Year’s resolution will kick in and you’ll hit the gym.  Don’t worry, we totally get it.

We’re going to help you stick to your plan! We’ve designed a football inspired circuit workout just for you.

New to circuit workouts?  Listen up.

Circuit workouts are awesome.  They’re great if you’re short on time, but are still looking for a tough, effective workout.  They don’t necessarily require you to 1. Leave your home or 2. Use equipment.  The best part? They help with weight loss, muscle gain and overall strength.  Circuit training is all about performing multiple exercises on multiple body parts in a row with little rest in between.

STRUTZ Super Bowl Circuit Challenge

What you’ll need: A sturdy box, chair or bench.  A shoe, a book, something the height of a small cone (get creative)…or a small cone if you happen to have one!  A stop watch.  Determination.

There are 4 stations:

STATION 1 

 

Box Jumps*

Push Ups

Lunges

Standard Crunches

STATION 2 

 

Cone Jumps*

Dips

Squats

Leg raises

STATION 3 

 

High Knees

Push Ups

Lunges

Planks

STATION 4 

 

Butt Kicks*

Dips

Squats

Bicycle crunches

 

*This is a box jump.  This is a cone jump. These are butt kicks.

The goal:  Set your stop watch so that you give yourself 1 minute to perform each exercise at each station.  Each station is a 4 minutes long, the total circuit is 16 minutes.  To be performed 2x with 1 minute and a half rest in between.

Do as many reps as you can within the 60 seconds on your first round.  On your second round try to do the same amount of reps or come within 5.

This work out is definitely challenging, but it’s very customizable.  Do as many reps as you can, but please listen to your body!   This is perfect to do a few times a week when you can’t get to the gym.  Plus each week you can try to beat your own record as you continue to grow stronger.

Don’t forget to wear your STRUTZ. Here’s to a happier, healthier you in 2014.

 

Sources:

FitDay, Circuit Training Basics and Benefits: http://www.fitday.com/fitness-articles/fitness/body-building/circuit-training-basics-and-benefits.html#b

YST Exercises Youtube Channel, Cone Jumps Lateral: http://www.youtube.com/watch?v=Az6SB_3XYQg

Strength Project, How to do a Box Jump: http://www.youtube.com/watch?v=FRC_rvmjKVoX

Leave a comment

Comments will be approved before showing up.