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Chances are that even the healthiest of us allowed ourselves a cheat day on Super Bowl Sunday. When there’s a large spread of indulgent snacks across the table and an energizing game on the screen, we’re all blameless if we allow ourselves to give into temptation for this one special day.

That being said, a big cheat day means we need to come back strong and hard to maintain our toned bodies. Here’s the perfect exercise routine to help you recover post Super Bowl feast at the gym.

Warm Up

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Begin your post-Super Bowl routine with a good warm up circuit. Walk or lightly jog on the treadmill or elliptical for 5 to 10 minutes. Next, do 10 easy push-ups and 20 jump squats. Don’t push yourself too hard during these exercises, as the harder stuff is yet to come. The next round of exercises come in four circuits, each separated by brief resting periods.

First Circuit

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For the first circuit, do the following five exercises in succession:

  • 10 squats
  • 10 box jumps
  • 1-minute sprint
  • 1-minute walk
  • 1-minute sprint

Next, rest for 60 seconds.

Second Circuit

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The second circuit involves a similar sequence of hard muscle workouts and cardio.

  • 10 repetitions on the dumbbell bench press
  • As many chin-ups as you can
  • 1-minute jumping rope fast
  • 1-minute jumping rope slowly
  • 1-minute jumping rope fast

Take another 60-second rest.

Third Circuit

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For the third circuit, perform the following muscle-focused exercises.

  • 10 repetitions on the Barbell Military Press
  • 10 barbell curls
  • 10 tricep pushdowns

Rest for another 60 seconds.

Final Circuit

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The fourth and final circuit will be hard after the last three, but do your best to push through it.

  • As many Russian twists as you are able
  • As many burpees as you are able

Targeting the Gut

If these exercises sound fine and good, but you want to focus primarily on your gut, perform strong core exercises, such as crunches, planks, and Russian twists. For each core workout, be sure to really activate your abs and create that mind-muscle connection.

Here are some post-Super Bowl exercises that focus primarily on your abs.

  • Bicycle crunch: 3 sets, 12 repetitions
  • Hanging leg raise (with a pull-up bar): 3 sets, 12 repetitions
  • Russian twists with a medicine ball: 3 sets, 20 on each side
  • Crunches: 3 sets, 12 repetitions

Last but not least, through all the post-Super Bowl workouts and diets, be sure to drink plenty of water to avoid dehydration.

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