*** QUOTE OF THE DAY ***
“It’s not whether you get knocked down, it’s whether you get up.” – Vince Lombardi
*** WHAT YOU WILL NEED ***
-All body weight – using a football not required but recommended
-Water
-Mat
-Towel
It’s about Super Bowl time and what better way to celebrate then to do an Extreme Tabata Football Themed Workout with a real football! (optional) We are going Hardcore and this one is definitely an advanced one so be prepared for some fun intense moves.
EXERCISE BREAKDOWN: —————————————————————
On screen in the video at all times once the workout begins and listed below
4 Tabatas – 8 exercises each quarter – 1 min break between each quarter.
Super Bowl Flex Formation Football Workout
Warmup:
1. Jumping Jacks
2. Jumping Jacks
3. Heismans
4. S2S Ski Squats
5. High Knee Arm Circles
1st Quarter
6. Side Leap Peyton Manning Passes (L)
7. Side Leap Peyton Manning Passes (R)
8. Elite Touchdowns
9. Football Drills
10. Blocking Squats (scatter squats)
11. S2S Toe touches
12. 180 Evasive Maneuvers (bob & weaves)
13. Slo Motion Squats (Elevator Squats)
1 Minute Break
2nd Quarter
14. Down Set Hike
15. Moving Mountain Climbers
16. Sit Up & Go Drives
17. Full Body Running Backs (Running Man Crunches)
18. Plyo Pushups
19. Field Goals Superman Rolls (Frozen V & Superman with goal post hand formation)
20. Downward Rocket Divers (Dive Bomber and downward dog pushups)
21. Linebacker Static Holds (static squat turns)
HALF TIME *************** 1 Minute Break
3rd Quarter
22. Cyclone Pushups
23. Criss Cross Squats
24. Bronco Tackle Pushups (Push up then leap forward into
another Pushup like a pounce)
25. Defensive Blocker Interceptions (fast feet with hands up then
leap lateral with hands up)
26. Half Time Waves
27. Carolina Panther Sacks (Bear crawl claws)
28. Fumble Recovers (in and out jumps with elbow drags with low
pouce turning
29. Jumping Lunge Punts ( 3 jumping lunges with front kick
1 Minute Break
4th Quarter
30. Field Goals Strikes ( like shredder strikes but with jump front
kick every 3 )
31. Offensive Switch Jumps (jump switch jabs with open hands)
32. Formation Pulses (Glute Busters)
33. Super Bowl Dips (Switch Foot Dips or Dips lifting off ground
while turning in circle)
34. High Knees To Butt Kicks
35. Hell Raiser Plank Up Jacks
37. Burpee Interceptions (jump like catching ball each rep)
38. Squat Jumps
Always speak to your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.
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Don’t forget to leave feedback and comments below of what exercises you liked best or what you would like more of in the future.
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My name is Franklin a.k.a. Flex. I am a Certified Fitness Trainer
Group / Bootcamp Instructor, Sheriff’s Office Public Service Specialist, Husband and Father of 3 kids.
