There’s a reason your favorite football players are in killer shape. Moves designed specifically for the skills they need out there on the field are sure to get you your best shape, fast. Follow these moves to get you into the game day spirit and still let you enjoy a few Bud Lights!


  • 30 seconds of high knees
  • 30 seconds of quick feet
  • Rest 10 seconds, Repeat 3x


Bear crawl: Get on your hands and feet and crawl the length of a football field (or whichever room you have access to). Try to keep your butt down and use your entire body to push, pull, and claw your way to the finish.


Squat jumps: It’s all about explosive bursts of speed in football. Squat as low as you can and push off the ground as you jump as high as possible. As you descend, get right back into a squat, no stopping, before you burst into the air again. Do 10.

Sprinter Sit-Up: Very similar to the bicycle sit-ups, this will work the lower belly and oblique muscles. Instead of slightly crunching elbow to opposite knee, you want to pull your entire body forward drawing the knee into your upper body. It should look like you’re sprinting up a giant hill. Do this for 30-60 seconds depending on your fitness level.


Bench Press: There’s no reason women should shy away from the bench. Start with a grip as wide as your shoulder width. Be sure to have control throughout the full extension and lower down slowly so the bar taps your chest before pushing right back up. Choose a weight that’s good for you and do 10-12 reps per set. No bench, no problem… Just lay back on your stability ball and use dumbbells!

One Arm Kettle Bell Swing: Start with your feet slightly wider than shoulder width apart and the kettle bell held in front of you with one hand. As you swing the bell between your legs, squat low, and snap it forward to shoulder height. Be sure to bring your hips forward, engaging your core, hamstrings and glutes. Let the kettle bell swing back between your legs before repeating the swing. 10-12 reps building weight as you become stronger.


Football Drill: How could we leave this classic out of your workout! From a squat position, you jump from side to side and front and back. Jump and land in a squat position. Keep up this drill for 30-60 seconds.

Go through all five moves for one full set. Repeat three times for the full workout.

Now that you have your workout covered, check out these 10 delicious snacks to serve at your party!