Fall is here, which means football season is here, which means you’re about to spend an awful lot of time lounging about your apartment while watching elite athletes perform at their peak. And there are only so many times you can watch Russell Wilson make history by scoring his 200th touchdown before you start feeling like maybe you should be moving your body around, too.
Next time you flip on the game, multitask by getting in an at-home workout worthy of your favorite starting quarterback.
- Jump squats
Like regular squats, but with the volume turned up to ten. Stand with feet shoulder-width apart. Move down into a regular squat, then tighten your abdominals and jump high. Land and lower back into a squat. Stand up. That’s one rep.
Do twenty reps. Repeat three times.
Work your hamstrings NFL-style by standing straight, engaging your core, and stepping forward with your left foot. Lower down into the lunge until both legs are at a 90-degree angle, but keep that back knee hovering above the ground. Left thigh should be parallel to the floor. Press into your left heel to step your left leg back into a standing position. Repeat on the other side.
That’s one rep. Do twenty of them. Repeat three times.
- Butterfly crunches
Regular crunches are notoriously ineffective, so add tension by switching up the format. Lay on your back and pull the soles of your feet together, so that your knees are pointing in opposite directions and your legs are making a diamond (or butterfly) shape. Put your hands behind your head, also making a diamond shape. Now crunch up: slowly bring your shoulder blades and knees closer together. Hold at the top of the crunch for ten seconds, then lower down, maintaining control of your core the entire time.
Do three sets of thirty.
- High-knees and jumping jacks
Time for a quick cardio break—as if you, too, just scored a touchdown. Focus on explosive movement here. Grab a timer and do fifty seconds of high knees (engage your core and run in place, lifting your knees to waist height). Rest for ten seconds. Do fifty seconds of jumping jacks (stand with arms at side, jump out to spread your legs apart while simultaneously raising your hands to touch over your head, jump back to starting position). Rest for ten seconds.
Repeat the whole cycle four times, for eight minutes of total activity.
Next time there’s a commercial break, challenge yourself to do a plank for the duration of the first commercial—or for the entire break, if you’re feeling like a Heisman winner. Flip onto your stomach, and then push yourself up onto your hands, until you feel like you’re at the top of a pushup. Keep your body in a straight line and support your back by engaging glutes and core. Don’t let your hips sag down.
No commercials? No problem. Hold three fifty-second planks with a ten-second break between each one.
- Tricep dips
Grab your nearest chair (preferably a hard one) and sit on the edge. Place your hands behind you and grab the edge of the seat, then slide your glutes off the chair so that you’re supporting yourself with your arms only. Now, lower down, engaging your triceps, until your elbows reach a 90 degree angle behind you. Lower back up to complete one rep.
Do twenty reps. Repeat entire set three times.
It might not scream “beast mode,” but NFL athletes are so obsessed with breathwork that you can often find them inhaling oxygen on the sidelines during games. Finish your workout by lying down on your back. Place one hand on your stomach and another on your chest. Breathe in through your nose, making sure your stomach expands before your ribcage does. Hold the breath for four seconds. Gently release through your mouth, letting your stomach collapse first.
That’s one rep. Repeat for ten long breaths.
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