This Football Drill Workout Will Make You a Fat-Burning Machine
(Photo: Instagram / @nikewomen)Take a break from the beers, chips and wings to get moving with our [...]
Take a break from the beers, chips and wings to get moving with our latest fun, calorie-blasting workout.
You'll still have plenty of time to cheer on your team, because this is a two-for-one deal — hit your major muscle groups while you get your heart rate cranking. Simply follow our step-by-step guide divided into four sections focusing on sprints, strength, plyometrics and agility. Just don't be surprised when you get a call recruiting you and your athletic prowess for next season!
Sprint Drills
- .25 mile sprint; walk for .25 miles
- Repeat 5x
- << :60 Break >>
Strength Training
- 20 Squats and 30 Alternating Lunges; 15 per leg
- Repeat 2x
- << :60 Break >>
- :60 AMRAP Sit-Ups
- << :30 Break >>
- :60 AMRAP Sit-Ups
Squats
Stand tall with feet hip-width apart. Keeping your abs tight and chest lifted, bend at your knees and hips, pushing your booty back like you're sitting in a chair. Lower down so your thighs are as parallel to the floor as possible, keeping your knees over your ankles. Press your heels into the floor to return to standing. Amp it up: hold heavy weights.
Alternating Lunges
Stand tall with feet hip-width apart. Keeping your abs tight and chest lifted, take a large step forward and lower your body toward the floor. Both legs should be bent at a 90-degree angles at the bottom of the lunge. Push off front leg to rise back up to start, and repeat on the other side. Amp it up: hold heavy weights.
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(GIF: Furthermore from Equinox)
Plyometric Training
- 30 Jump Squats
- << :30 Break >>
- 10 Plyo pushups
- << :60 Break >>
Jump Squats
Stand with the feet slightly outside the shoulders (wherever your squat stance is) and drop the hips backward and down. Place your fingertips behind your head. Your elbows should be pointing outward to help the chest stay lifted. Double check your knee position – make sure they're staying behind your toes. Push through your heels to drive out of the squat. Roll through the foot to lift into your jump, bringing the arms overhead to help propel you upward. Land softly with bent knees. If you can go right back into your squat, do it! Otherwise, take the soft-knee landing and reset for the next squat.
Plyo Pushups
Begin in the standard push up position. Lower your body to the floor and push back up with enough force allowing your hands to leave the floor. Immediately lower yourself back to the floor and explode back up. Modification (Beginner): Perform move on your knees.
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(GIF: Furthermore from Equinox)
Agility Training
- :45 line jumps
- << :30 Break >>
- :60 skaters
- :45 line jumps
- << :30 Break >>
- :60 skaters
- << :60 Break >>
- Finish with a :60 plank
Lateral Line Jumps
Stand with the feet slightly outside the shoulders (wherever your squat stance is) and drop the hips backward and down. Pushing through your heels, quickly push upward and sideways toward the other side of the line. Land softly with bent knees and immediately explode back over to the other side. Keep your shoulders and hips facing forward, and pump your arms back and forth for extra momentum.
Skaters
Start with your legs slightly wider than shoulder-width apart and arms at your sides. Bring one leg behind your other and tap that foot to the outside of your stabilizing leg. Swing the arms in front of that bent knee and leap the back leg to starting position while simultaneously bringing the front leg behind in a skating motion. That is one rep. Arms alternate as you switch sides like a speed skater.
Forearm Plank
Starting in high plank position, contracting your abdominal muscles. Lower yourself until you're resting on your forearms. Keep forearms parallel to each other. Keep your back flat, holding your body in a straight line from head to heels. Modification (Beginner): Perform this move on your knees.
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