Super Calorie Burning Workout for Super Bowl!

It's another Super Bowl Sunday and we are looking forward to the Super Bowl Party just as much as the football game.  However, did you know that the super bowl is the second most calorie consuming day just behind Thanksgiving?  The average American will consume about 1,200 calories just during the game!  That's a lot of snacks and food.  Well don't worry!  Here is a Super Calorie Burning Workout to help work off that Super Bowl Party! 

The workout is simple but intense and will be sure to burn plenty of calories!  Unlike traditional treadmill or cardio training this workout will incorporate strength and cardio training all at once.

There are only 5 exercises to complete.  Doing 2 rounds of each exercises.  Round 1:  The number of repetitions for each exercise will be based on the number of points the winning team scores in the Super Bowl.  Round 2:  Based on the number of points the losing team scores.  If the total points added together are less than 20 complete a 3rd Round exactly the same as Round 1. 

Punt Squats:  Stand with feet together and hands behind the head, locking fingers together. Bring the right knee up and extend the leg in a front kick, fully extending the knee. Lower leg and bend knees into a low squat (knees behind toes) and then stand and kick with the left leg. Repeat (right kick, squat, left kick).  Each squat counts as one repetition. 


Fumble Recovery Pushups:  This exercise is similar to the basic push up except it engages many more muscles due to the single arm load and the uneven surfaces. Begin by placing the ball in front of you. Get into plank position, similar to the basic push up, with right hand on the ball and your feet out behind you. Slowly bend your elbows and lower your body down towards the top of the ball. Push back up to the starting position and now roll the ball over to your right arm. Shift your weight to your left arm and lower again. That is one repetition.






Touchdown Burpee:  Stand up straight with your arms by your sides and your feet at shoulder width. Squat down and place your palms face down on the floor in front of you. Kick your legs behind you so you are in a push-up plank position.  Pause then pull your legs back under you into the squat position, keeping your palms face down on the floor. Stand and then jump in the air, bringing your arms over your head to reach for the ceiling mimicking a football referee touchdown. When you land, you will finish the first touchdown burpee.




Football Reach Situps:  Using the the floor, a mat preferably, and a ball or weight which you can comfortably grip in your hands. When you have all of these the next thing that you need to do is to get into the sit up position. lying flat on the floor with your knees bent keeping your feet flat on the floor.  Grip the ball or weight in your hands resting on your chest.  Lift your upper body up in a sit up curl, bringing yourself towards your knees and raising the ball or weight directly over your head.  The trick lies in the going-down part of the sit up. Instead of just falling back down as fast as you can, control your descent so that you are contracting your ab muscles in order to exert that control bring the ball back to your chest. 


Heisman Reverse Lunge:  Stand in a comfortable stance and step backward with your right leg so your left leg is at 90 degrees and your right toes are on the floor; this is a reverse lunge. With the ball in your left arm bring your right leg forward raising your knee without touching your foot.  Now do a Heisman pose twisting your the left elbow (the arm holding the ball) towards your right knee,  reaching back with your right arm. Hold the pose for a moment, then repeat.  Do have the required repetitions on one side then switch and finish on the other leg.  

Enjoy the game (or party) and we will see you back in the gym Monday.  Good Luck!

Derek Heintz