

The Game Day Workout: How to Train Like a Pro Athlete
The Big Game is coming up in just a few days—and if you’ve ever looked out on the field and been awe-struck by those football muscles, you’re not alone. It’s hard not to be impressed by these giants, who often weigh in at over 250 lbs. but can still run a 40-yard dash in under 5 seconds.
But no matter your fitness level, you can work to develop a pro-athlete-level workout routine. We did the research—here’s how to build a gridiron-inspired workout to get you looking like Jimmy G in no time (we like to aim high).

If you’ve ever been to a game well before kickoff, you’ve probably noticed the athletes warming up on the sidelines. They’re preparing their bodies for the rigors of an extremely intense 2-3-hour game. You should do the same before your workout.
We can’t emphasize enough the importance of warming up before your workout. To start, you should know there are two basic types—static and dynamic.
Static stretches are the standard ones you’re probably familiar with (like touching your toes or doing the flamingo). Depending on the body parts you’re targeting with your workout, you should work through a series of a few of these bad boys to limber up and prepare for intense exercise.
Dynamic stretches are ones that involve movement (a little self-explanatory)—you won’t be standing still during this routine. Dynamic stretching includes things like high knees, lunges, backpedal jogging, jogging in place—anything that gets you moving and warms up your muscles.
A combination of dynamic and static stretches targeting your preferred muscles before your workout will have you limbered up and ready for action!

If you’ve ever been to a game well before kickoff, you’ve probably noticed the athletes warming up on the sidelines. They’re preparing their bodies for the rigors of an extremely intense 2-3-hour game. You should do the same before your workout.
We can’t emphasize enough the importance of warming up before your workout. To start, you should know there are two basic types—static and dynamic.
Static stretches are the standard ones you’re probably familiar with (like touching your toes or doing the flamingo). Depending on the body parts you’re targeting with your workout, you should work through a series of a few of these bad boys to limber up and prepare for intense exercise.
Dynamic stretches are ones that involve movement (a little self-explanatory)—you won’t be standing still during this routine. Dynamic stretching includes things like high knees, lunges, backpedal jogging, jogging in place—anything that gets you moving and warms up your muscles.
A combination of dynamic and static stretches targeting your preferred muscles before your workout will have you limbered up and ready for action!

Every football game includes periods of 10-20 seconds of incredibly intense action, accompanied by some downtime when the players plan their next play. To prepare for this type of high-intensity, short-term activity, NFL athletes use bootcamp-style High-Intensity Interval Training (AKA HIIT). This type of training is exactly what it sounds like—performing high-intensity workouts (like sprinting or battling ropes) for about 20-40 seconds. After that, you’ll take a rest period equal to the time you spent exercising. You can perform any activity you like, as long as you near maximal exertion. Bike sprints, jumping rope, burpees, jump squats—the choice is yours.
Compared to moderate, prolonged exercise, HIIT has been shown to burn calories more quickly, and helps enhance your aerobic and cardiovascular fitness. If you’re not sure where to start, many studios offer guided HIIT classes, find one near you!

Every football game includes periods of 10-20 seconds of incredibly intense action, accompanied by some downtime when the players plan their next play. To prepare for this type of high-intensity, short-term activity, NFL athletes use bootcamp-style High-Intensity Interval Training (AKA HIIT). This type of training is exactly what it sounds like—performing high-intensity workouts (like sprinting or battling ropes) for about 20-40 seconds. After that, you’ll take a rest period equal to the time you spent exercising. You can perform any activity you like, as long as you near maximal exertion. Bike sprints, jumping rope, burpees, jump squats—the choice is yours.
Compared to moderate, prolonged exercise, HIIT has been shown to burn calories more quickly, and helps enhance your aerobic and cardiovascular fitness. If you’re not sure where to start, many studios offer guided HIIT classes, find one near you!

A strong core is key for NFL players. Your core connects your upper and lower bodies and lets them function as a unit, so don’t neglect it during your workouts! Some of the best core exercises that are popular among football players include:
● Planks (hold for 1 minute straight, and you’ll be
approaching NFL-level fitness!)
● Hanging or lying leg raises
● Crunches
● Supermans
● Bridges
Hint: make sure to focus on both your abs and your back—a strong core requires balanced strength in both of these muscles.

A strong core is key for NFL players. Your core connects your upper and lower bodies and lets them function as a unit, so don’t neglect it during your workouts! Some of the best core exercises that are popular among football players include:
● Planks (hold for 1 minute straight, and you’ll be
approaching NFL-level fitness!)
● Hanging or lying leg raises
● Crunches
● Supermans
● Bridges
Hint: make sure to focus on both your abs and your back—a strong core requires balanced strength in both of these muscles.

You may notice mostly the giant arms and shoulders on NFL players, but most of their speed and explosiveness comes from their lower body. If you want to build yourself to a similar level of fitness, you’ll definitely want to make sure you focus on your lower body during strength training.
Lower body strength exercises like kettlebell swings, squats, weighted lunges, deadlifts, and box step-ups/jumps are key for building up powerful glutes, hamstrings, quads, and calves—and allowing you to develop power and intensity throughout the rest of your workout.

You may notice mostly the giant arms and shoulders on NFL players, but most of their speed and explosiveness comes from their lower body. If you want to build yourself to a similar level of fitness, you’ll definitely want to make sure you focus on your lower body during strength training.
Lower body strength exercises like kettlebell swings, squats, weighted lunges, deadlifts, and box step-ups/jumps are key for building up powerful glutes, hamstrings, quads, and calves—and allowing you to develop power and intensity throughout the rest of your workout.

One final thing NFL players usually incorporate into their routine is compound lifts during strength training. A compound exercise is one that involves a large number of different muscle groups, rather than just a single muscle (isolation exercise). A squat, for example, is a compound exercise. It involves your glutes, hamstrings, quads, and even your calves. Using a leg press machine, in contrast, is an isolation exercise—it mostly just works your quads.
Focusing on compound exercises increases the efficiency of your workout and also provides you with more functional strength. In real life, no muscle ever works alone. They’re all connected—so focusing on exercises that bring together complementary muscles will help you improve your overall strength!
If you want to work out like an NFL athlete, follow these steps to boost your fitness and feel like a champ when your workout is over. Can’t do it at home? Download the MINDBODY app to find the perfect studio to help you fulfill your football fitness goals!
Interested in how SF compares to KC in wellness? Check out our MINDBODY Wellness Index Big Game Matchup 2020.

One final thing NFL players usually incorporate into their routine is compound lifts during strength training. A compound exercise is one that involves a large number of different muscle groups, rather than just a single muscle (isolation exercise). A squat, for example, is a compound exercise. It involves your glutes, hamstrings, quads, and even your calves. Using a leg press machine, in contrast, is an isolation exercise—it mostly just works your quads.
Focusing on compound exercises increases the efficiency of your workout and also provides you with more functional strength. In real life, no muscle ever works alone. They’re all connected—so focusing on exercises that bring together complementary muscles will help you improve your overall strength!
If you want to work out like an NFL athlete, follow these steps to boost your fitness and feel like a champ when your workout is over. Can’t do it at home? Download the MINDBODY app to find the perfect studio to help you fulfill your football fitness goals!
Interested in how SF compares to KC in wellness? Check out our MINDBODY Wellness Index Big Game Matchup 2020.