The Tour is finished until next year, for many Rock Heads, that means just one thing – IT’S FOOTBALL TIME! Between Monday Night Football, Thursday Night Football, Sunday Night Football, and FX’s show The League(seriously, watch this show NOW), football might be taking over my life. At least my tv-watching life. So Scratch here decided to find a way to put some football into my workout. Here’s a couple football-inspired exercises for you Rock Heads to try!
The Burpee is the evil hybrid child of the squat, the plank, and the jumping jack. There are many variations of this exercise such as adding dumbbells, resistance bands, or extra steps. The benefits from the burpee is that it is a full-body exercise and works for strength training and aerobic exercise. This exercise will make you WORK.
- Begin in a standing position.
- Drop into a squat position with your hands on the ground.
- Extend your feet back in one quick motion to assume the front plank position.
- Return to the squat position in one quick motion.
- Return to an upright standing position.
Repeat and try to maintain a fast pace throughout. Try to achieve maximum height on each jump. Work your way up to 12-15 repetitions per 30 seconds.
The box jump. Try and figure out what this one is. It’s not as simple as jumping on a box however. Muscle and Fitness offers steps and tips on box jumps:
- Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box.
- When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box.
- Don’t “stick” your landing. Instead, envision the way cats land when they jump from something—you, too, should try to land this quietly.
- Box jumps are a compound, multi-joint exercise. As with exercises like the bench press and squat, when you’re working at 90% of your one-rep max, you won’t be able to perform three sets of 10 at this intensity.
- When training for explosive power, perform box jumps at a very challenging height for sets of 1–3 reps.
- This is an all-out-effort move, so recover fully between sets, the same way you would when speed training or squatting for maximal strength.
3. Circuit Training Workout
A good circuit training workout will work both provide cardio and a full body workout. Here’s a Tom Brady Inspired Women’s Circuit Workout Video from Diet.com!