Doesn’t even matter how last night’s game went, what matters is we’re gonna rock it like a footballer – because, we’ll we’re all ballers! It’s your fav style here – Tabata – so I know I have you hooked already. Only 18 minutes of hard work! Heads up – I have some serious energy in this one!
What you will need:
- Just your sexy self and a wall but not necessary
Warm-Up:
- Part of the workout!
Workout: 20/10 8x through each move before moving on to the next
- Football Run with 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.
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. - Wall Push and Run – Get to a wall place your hands on it and step those legs back. You should be on a good angle here. Now run it as fast as you can bend your arms to work ‘em hard.
Modification – if you don’t have a wall do some high knees - Agility Boom – Bend your knees so you’re in a gentle squat you are now going to jump from one foot to another. You can switch directions, front/back/side/angle as you please. This should be fine for everyone’s knees, just don’t jump as far or as wide. Also don’t spin so much that you get dizzy. Think of football players doing the tire jumps. Same idea.
- “HUT!” Squats – With your legs just wider than your shoulders bend low and touch your hands to the floor (or ugi ball, small stool 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.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
High Fives For Sweaxy Times!
Nicole
Done ! I hate football but LOVED that workout ! Thank you !
Wow look at you go early morning before work!! Nice job Priscilla!!
YES! Love that! Great work lady! and bright and early – BOOM!
Great workout!!! Loved the energy!!!
Way to go Lisa!
Done!!
Nailed it!
Super fun today nicole!! Thanks for the energy girl!!
Anytime chicka!
Loved every second of that! Merci beaucoup!!!
Yes!!! Love it!
Not a fan of football but was a fan of that workout!
Yes! Success for us both :)
Done that was a fast sweaty one. Walked my dog first. Feel awesome. Ty Nicole. Braydon did this with me and rocked the foot runs. Holy momma. :)
Love a little mother son bonding time :) Great work chicka! and great work Braydon!
Loved the one!
*high fives!*
Done!! Thanks, Nicole :)
Way to go Becky!
So hilarious. Thanks Nicole!
Way to rock it Amber!!
I really liked this one… maybe even a fav! TY
BOOYA!!!
Done! Thanks Nicole!
Nailed it Kim!
done! had to take a few breaks but great workout!
Breaks are a-ok! Great work lady!
Yay Jess! Breaks or not, you’re still kicking ass!
Love football workouts! Your energy was contagious!!!
Perfect that was the plan! :)
That was fun!!
Great work Angelika!
Super fun. Thanks.
Boom!
Done! Loved the quick workout and added another one on cuz I felt energized to do a little longer :) Thanks!
hells ya momma!
All done! I’m not sure how the Grey Cup turned out for you but killer energy from you this workout! Loved the wall push/run!
I’m going to have to try this. Everyone is raving about it!! Nice work April!
The team I wanted to win won and it was a stellar game! Great energy there, great game and great weather. :)
Way to rock those wall runs! I like them a lot too!
Ash – You’ll need to rock it with Matt – he’ll dig the last move hehehe
Done! Loved the energy followed with a 10 minute arm bonus. Now off to enjoy a day of Christmas festivities at my Father in law’s.
Love the bonus video add on! Great work girl!
Done!
Never too late to “tackle” this one – hehe get it?! Great work Ash!