Football is back, baby…and so are the crazy extracurriculars. We have the perfect, 20-minute football inspired workout that will fit in your schedule perfectly. So, get in the spirit and find your inner athlete. With this high intensity, bootcamp style workout, there is no doubt you will be training like the pros this fall. No equipment, pads or cleats required. All you need is a set of paper plates and your willpower. BREAK!
1. Army Plank Walks: Grab your paper plates for this one, ladies! Place those plates under your feet, then bend over placing your hands on the ground and walk out into a push up position. Make sure your back is straight, hips are up (not drooping) and tummy is tucked in (squeeze that belly button into your spine and keep your abs tight throughout the whole exercise). Next, walk your hands forward, allowing your feet to drag across the floor. Walk your hands forward about 10 steps, and then walk your hands back 10 steps to starting position. That’s one rep. Do as many as you can in 60 seconds. Warning: sometimes paper plates disagree with the surfaces you are working out on. If you want to take this move anywhere get some gliding disks! Check them out here.
2. Quick Feet: Stand with feet slightly more than shoulder-width apart, toes facing forward. Keep elbows at waist with forearms out in front of you, parallel to floor, palms facing each other. Standing on the balls of your feet, lower into a squat. Lift alternating feet straight up and down, making sure they come off the ground rather than just shifting weight from one foot to the other. Perform this move as fast as you can for 60 seconds.
3. Burpee: Stand with your feet a little wider than shoulder-width apart. Bending at your hips and knees, squat and lower your body until you can place your hands on the floor. Kick your legs backward, so that your are in a push up position. Only stay there for a moment, then bring your feet back in and quickly stand up. You can add a jump to the stand for an extra challenge.
4. Heismans: Start with feet just wider than shoulder-width apart, toes forward. Lower into a squat and as you come back up, jump to the right, clicking your feet as they meet in the air. Land with your feet just wider than shoulder-width apart again and drop back into a squat. Repeat the jump slide in the other direction. Keep sliding and squatting quickly and powerfully for 45 seconds. I absolutely love using an agility ladder. These ladders are great for a few reasons: the moves will strengthen your ankles, increase your speed and they will get you ready to condition like a true athlete. There’s a reason the pros use them in every sport. The one pictured is from SKLZ, you can purchase your very own here.
5. Falling Push Ups: Get on your knees and stand tall with your core tight. Your back should be straight and your body should be in alignment from head to knees. Fall forward and brace the ground with soft elbows. As you make contact with the floor, lower your body to the ground, like a regular push up. Your elbows should bend to about a 90-degree angle. Now, push off the ground and fly yourself back up to the upright, start position. Protect your knees with some extra cushion and a good quality yoga mat. We recommend Valeo’s yoga and pilates mat.