The Super Bowl Workout

Every year there is a game that falls on a Sunday and some would consider it the biggest game of the year. There is an endless buffet of snacks and drinks. People dress up in costumes. They yell at something that can’t yell back. A pigskin is tossed from one side to the other. I believe that covers the basics if one were to try to paint a broad overview of the Superbowl for someone who doesn’t enjoy (or know much of) the sport of American football.

Whether you kind of enjoy it, or don’t like it at all, you can at least have fun with it this year. Let’s get this party started! The 2018 Super Bowl involves the Patriots hailing from New England (actually, they should be the Boston Patriots, but that’s a little more fuel for the dedicated Patriots fanbase) and they are battling the Eagles hailing from Philadelphia (Dilly, dilly good mates).

Disclaimer

USE AT YOUR OWN RISK: This workout is for informational purposes only. Consult a physician before performing this or any exercise program.

The Workout

The goal is to keep this fairly simple so that there isn’t too much depth going into explaining the full scope of American football. Here’s what exercises you’ll perform and what to pay attention to for your next exercise.

Aim to keep moving with this workout. If the play stops, that doesn’t mean you stop. You keep going until the next action. The ONLY time you stop is during a commercial break where you will actively recover. Active recovery means you are moving a little bit. This could be swaying side to side, lifting your feet a little, moving your arms, or a very light walk in place.

1st Quarter

  • 1st, 2nd, 3rd down – Walk in place
  • Kickoff or Punt – 20 Bodyweight Squats (start as they are lining up to kick or punt and complete up to 20 until the next play)
  • Touchdown or Field Goal- 15 Pushups (assisted is completely acceptable)
  • Interception or Fumble – 20 Jumping Jacks
  • Penalty or Review – Active recovery

2nd Quarter

  • Pass Play – Run in place
  • Run Play – Active recovery, keep moving but very lightly
  • Kickoff or Punt – 15 Bodyweight Lunges
  • Touchdown or Field Goal- 15 Close grip pushups (assisted is completely acceptable)
  • Interception or Fumble – 20 Crunches (Resist the urge to pull on your neck/head. Your hands are there for support)
  • Penalty or Review – Active recovery

Halftime

Try to keep moving a bit here but keep it light. Enjoy the commercials!

3rd Quarter

  • Pass Play – Walk in place
  • Run Play – 20 Jumping Jacks
  • Kickoff or Punt – 15 Bodyweight Lunges
  • Touchdown or Field Goal- 15 pushups (assisted is completely acceptable)
  • Interception or Fumble – Plank
  • Penalty or Review – Active recovery

4th Quarter

  • Pass Play – Jog in place
  • Run Play – Walk in place
  • Kickoff or Punt – 15 Squats
  • Touchdown or Field Goal- 12 close grip pushups (assisted is completely acceptable)
  • Interception or Fumble – Squat holds (get into the lowest squat position and hold)
  • Penalty or Review – Active recovery
  • Kneel down – Once there is a kneeldown, the workout is over

End of Game

If the workout didn’t stop at a kneeldown, then you can now end the workout. Great work and you did an epic job burning off an insane amount of calories.