A Super Bowl Weekend Workout and Free Music!

Football Workout

*This is an intermediate level football inspired workout perfect for this weekend! Always keep your abdominals pulled in tight with chest open and shoulders retracted and depressed.  Press your hands into the football or light medicine ball actively to work more muscle stabilizers!  Get fit, get lean, and have fun!!

Warm up!

Crouch & Reach:  Crouch down by bringing your hips back as you step forward and reach arms out in front of you.  Keep your chest open.  Alternate legs for 1 minute.

Balance to Side Squat:  Balance on your right leg while holding a football or medicine ball in to your side tightly.  Hop to the side and squat down.  Hop back to the right side and balance again.  Repeat 30 seconds on each side.

3 Point Plank:  Only do this exercise if you are successful from the floor first.  Keep shoulders down.  Raise arm and hold for 2-5 seconds lower arm for 2-5 seconds and repeat for 30-60 seconds.  Repeat on other arm.

Balance Chop:  As you chop your football or medicine ball, pull your knee in towards your chest.  To make this harder, don’t tap your foot all the way down. Abs stay pulled in tight!  Do 1 minute on each leg.

Reverse Lunge & Reach:   Step back into a lunge and reach your arm behind you as much as possible.  Don’t go too heavy and no shrugging your shoulder!  Alternate sides for 1 minute.

Supine Rotations:  Squeeze knees together to work inner thighs and slowly rotate legs side to side to work the obliques.  Alternate sides for 1 minute.

Reverse Curls:  Squeeze knees together to work inner thighs and pull knees in towards chest to work the lower abs.  Do not shrug your shoulders!  Repeat for 1 minute.

Stretch!

Other exercises and workouts perfect for the football enthusiast:

I also wanted to help spread the word for a great cause:

BankofAmericaRED

The partnership kicks off with a commercial during the Super Bowl 2014 on 2/2 that features U2 performing “Invisible.” The song will be available as a limited edition release on iTunes for free download during the game and for the following 24 hours until 11.59pm ET on February 3rd. After that it disappears! For every download during that time, Bank of America will donate $1 to the Global Fund, the recipient of all (RED) monies. 100% of all (RED) monies to the Global Fund go to fund AIDS programs on the ground in Africa.

If U2 isn’t your thing, you can always purchase products (click here) that go towards the cause as well.  I love the inspi(RED) shirt – it’s so soft!

Along with your physical wellness, focus on social wellness this weekend!  Social wellness is the ability to relate to and connect with other people in our world. Our ability to establish and maintain positive relationships with family, friends, and community contributes to our social health. Even just holding the door for someone or saying a quick “hi” as you pass someone on your walk/run are simple gestures you can do for your social health.
*Consult your physician before starting any new exercise program.
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2 thoughts on “A Super Bowl Weekend Workout and Free Music!

  1. Pingback: Healthy Mexican Casserole for Super Bowl Weekend! | Joy, Fitness, & Style

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