Are You Ready For Some Football?
Print Workout Here
I love my CFL and last night it came to an end for another year. While my Argos get themselves settled in at BMO Field for next year’s season and Grey Cup we’ll be working off some of our football chili! Get ready for some cardio and leg burn here ladies. I only a football quarter of your time – 15 minutes of work here ladies. Let’s do this!
What you will need:
- Just yo’ sexy self
Warm-Up:
- My football dance almost like alternating skull crushers – 75 of them – or about 2 mins of a warm up
Workout: Move Rep Increases. The reps for each move are posted beside each description. Go through this bad boy 3 times.
- 10 reps. – Football Run To Drop Burpee – Staying up on your toes bend through your knees and do about a 5 second football run. This means your do little runs in a wide squat from your toes. Once you do about 5 seconds or counts of them you’ll drop into a burpee making sure your chest comes all the way to the ground. I like to let my feet pop up at the end so I know I’m all the way down. Keep your hands beside your chest. Bring yourself back up to high plank and jump back up into your football runs. That is 1 rep.
Modification: If you can’t bring yourself all the way to the floor then do a modified burpee whether you jump your legs out or walk them out into plank. If you can’t do a burpee (operative word “can’t” not “don’t want to do”) then do a squat jump a low squat.
- 20 reps. – “HUT!” Squats – With your legs just wider than your shoulders bend low and touch your hands to the floor (or ugi ball, small stoll etc) while in a squat. Once in this position lift your hips high while keeping your upper body in the starting position so it will be lower than your hips. You will feel this through the backs of your legs, bum and quads (front of your legs). Push down hard through your heels to lift your bum. Try to straighten your legs and back as much as possible. Come up out of this slowly so you don’t get dizzy.
Modification: If you can’t get your hands down that low, as I mentioned above, use a stool or ugi ball, bosu, anything really to rest your hands on. You can also bring your hands towards your chest if you like. If you find yourself getting dizzy come up slowly and just do low squats nice and slow.
- 30 reps. – Quarterback Throw Lunges – Right side – Be sure to pivot through your legs with this move to be easy on your knees. You will start with your legs just wider than shoulder distance apart. Turn your body so you are facing your right leg, pivot so your left heels if off the ground and your left toes are facing towards the right. Keep your arms up like you are going to throw the game winning long pass down field. You will twist quickly towards the left side going into a low lunge and “throwing the ball”. Be sure to contract those abs while you twist and throw. Once you are done “throwing” come out of your lunge and twist back towards the right side.
Modification: If the twists make you dizzy do these stationary but continue to throw as hard as you can.
- Repeat With your Left Leg. – same as above ladies
Cool Down/Stretching
Complete 5-10 minutes of nice gentle stretching.
Whew! Done. Gonna be feeling that in my legs later!
Yeah mine were pretty rocked too! Great work!
monday morning madness…crazy fast but done :)
Nice work Theresa!
This was fun – what an awesome start to the December challenge!!
Thanks Bobbi!! I love my football and had to bring it in to the online world :)
This was a great workout . I missed 2 workouts last week and really needed this . My body can sure tell when I miss them .. Thanks
Way to get back into it Kim! Great work!!
Sweaty and done!
Michelle look at you getting right to it! Love it. Welcome back woman :)
Great work Michelle!!
Football drill style workouts are one of my favourite types of workouts! That was great! Thank you!
YES! So glad I hit a hot button for ya! Great work!!
Done from my balcony in Jamaica! Might need to do 8 more times when home from rum and carbs! Lol
Ash I love how committed you’re staying on your trip! you’re unreal! Enjoy that rum!
WOW just finished my legs are like jello. Totally didnt feel like working out this morning. Glad i did now! Thanks Nicole!
Nice Claire! I have to get my butt in gear first thing in the morning otherwise my drive for a sweat session quickly fades! I’m glad I could help get you sweaty! I bet you feel amazing after doing it though…aside from the jello :)
good thing my house doesnt have stairs, i don’t think i would be able to go up and down them all day.
Hahaha I felt the same way! Great work Jenn! You’ll be burning tons of calories all day now!
I’m making my lunch and was only going to make one egg and all I could hear ing my head is Ashley saying ” who makes one fu$#king egg!” Lol. So I am cooking two with sprouted bread for lunch.
Great job Michelle! And that is a direct Ashley quote and you thought right! Great post-workout meal :)
That was a lot of fun! Thanks Nicole!
Glad you enjoyed Rita! I love my football!
Great workout Nicole! I really like how quick and easy this one was to complete. Although at first I couldn’t figure out why I found the first move so difficult- then I realized we were supposed to be doing burpees- not pushups.
hahaha I’ll be sure to be more clear next time..unless you were going into denial about doing them, they’re not easy :) Way to stay on board already this month, exams come fast I remember!
That was different … Enjoyed it!
Thanks Jenn! I like to switch it up, I get bored easily hehe
Done!
Nice work Cat!!
Done !
Boom!
I was wondering when burps would re emerge
BURPEES*
Sometimes you will burpee while doing a burpee :) I wanted you ladies to like me before I threw in the hated moves hehe :)
thank-you
Nice work!
Thanks Nicole!
Well done Nik!
Done!! Wow my legs were burning! Short and sweet but effective! Thanks Nicole!
Great work! Hopefully you still feel that quad burn today :)
Hey Nicole! That was awesome- excited to get my butt kicked by you guys this month:) I can use it!
Sarah! Pumped to have you on my butt kickin list this month! Let’s give’er!
I knew you would do this football thing lol. Just had a massage before and really had to push through. That was a challenge Ty Nicole. :)
hahaha I’m so predictable! Imagine what this could have been if the Argos were in the Cup and lost?! Great work lady
First workout in five months, but it feels great! Thanks!
Well done Sandie!!! Let’s do this!
Great Monday night workout : ) Thanks!
Hopefully it won’t burn ya as bad as last weeks did :)
Perfect way to start the week!
Boomshakalaka!
all done!
Nailed it!
I thought I wouldn’t be able to get the workout done today but I squeezed it in and I am so glad that I did! Thanks for a great workout.
Nice work Anna! Once you get into the groove it flies by :)
It’s late but 15 minutes means no excuses for me! This was a lot of fun!
Exactly! Welcome back on board after your crazy week!!
Done! Thanks Nicole. Off to do those measurements. ;)
Great Work Jenn! Hold off on those measurements for a couple hours. You’ll be swollen now. Best to measure before you get a sweat on. :)
Thank god!!!! Everything was up!!! I also checked the magic app; and of course I’m due in 6 days. I’ll pop into a class mid month for measurements. :)
Sounds great Jenn :)
Excellent choice post-Grey Cup….OSKIE WEE WEE :-)
I was waiting for this comment. :) I hope you were throwing like Collaros before injury!
Wow, great workout. My legs are shaking!!
Thanks :-)
This looks like a post-work sweat session before you pick Evelyn up :) Great work!
The CFL called and asked me not to quit my day job – ahahha. This was fun!
Practice makes perfect my friend! Great work!
done….my 3month hiatus is over!
Amazing! Glad I could be the one to bring you out of it!
Great workout! Thank you, Nicole!
Way to Kill it Orla!
Ouch!
It stings a little yes :)
Another reason to hate the Argos! Lol
They weren’t even in it! Imagine if they were!?!?!?!
And I know you secretly cheer for them so I can lay up in class hehe
My Hamstrings!!
Good one!
They’ll creep up on ya…and your bum too! Great work lady!
A little late but done! Good to see you Nicole! (I’ve been slacking lately…going to get back on track this month!)
You can do it Les! So happy we got to “see” each other :)
Done. Back at it.
Yahoo! Welcome back Jess!
Well done lady!!
Awesome workout Nicole!!! As you can see I’m slacking on Decembers workouts but slowly catching up!!!
Better late than never Lisa!
Don’t even worry! You push hard in every class! I also hope you just did a regular burpee and not the drop one :)
Done:) thanks Nicole!
Double whammy for you. Nice work!
Love the quick workout! 15 min is perfect for my crazy life!!
I agree! Get a good quick sweat on and be on with it :) Great work lady!
Love Love Love that workout. Thanks Nicole
💪
I love love LOVE that you loved it 3 times as much!