The Football Workout: Fit Check

These four exercises will help burn those calories put on by chicken wings and beer during football season

Photograph courtesy of Flickr user The US Army

For football fans, a typical Sunday or Monday night involves sitting on the couch watching the game, with a beer in one hand and a chicken wing in the other. Why not burn those calories by getting in shape just like the pros?

The trainers at Washington Sports Clubs offer these four football exercises for fans to get that million-dollar physique. This workout puts a twist on the typical pushup and lunge, and provides great conditioning and strengthening.

Exercise 1: Football Shuffle
Muscles Worked: Emphasizes quick movements and fast footwork
Reps: 10 seconds to the right, back, and left each

Stand shoulder-width apart in a squat position. Start running in place and keep your abs tight. Begin to move to the right, holding the squat position, taking very small steps as you hover over the ground. Do this for ten seconds to the right, back, and left.

Exercise 2: Lateral Lunges
Muscles Worked: Legs, hips, and glutes
Reps: 15 each side

Stand with your feet together and arms extended in front of you. Take a step to the right. Lower into a squat with your right leg while the left leg stays straight. All of your weight should be on the right glute. Push off with the right leg back to starting position. Repeat for 15 reps, switch legs, and repeat.

Exercise 3: Wood Chop
Muscles Worked: Arms and rear deltoids
Reps: Three sets of 20

Stand a little wider than shoulder-width apart, holding a six-pound medicine ball or dumbbell above your head. Lower into a squat position. Lower the medicine ball to the left ankle, trying to maintain straight arms. Stand up to starting position, and lower again to the right ankle. Repeat.

Exercise 4: Pushup Rolls
Muscles Worked: Core
Reps: Ten to 15

Get in a pushup position. Do a pushup, then roll on the floor one full turn. Bring yourself back into starting position. Repeat 10 to 15 times.