Gridiron Workout | Dynamic & Effective Workout

If you’re a weekend warrior who loves lace up the cleats, dust off the old mit, hit the hardwoods, or enjoys the smell of a freshly cracked can of tennis balls then I have a great workout for you! If you spend your weekend in good competition I know you have a burning desire to perform at a high level in whatever form that competition takes.

Here’s a great series of exercises you can perform just about anywhere that will help you maximize your ability and minimize your time in the ice bath. Since it’s fall, we’re going to call this the GridIron Workout!

You can perform this workout on a football field, softball field, soccer field, or in the studio. The key is to maximize you're running intensity as well as the number of repetitions to perform for each exercise.

For simplification, we’ll use a 100 yard football field in our example and do 15 repetitions of each exercise. You will need a timer for the running.

Our exercises are:

1. Push Ups
2. Squat Jump
3. Sit Up
4. Jumping Jacks
5. Burpee
6. Swimmers
7. Split Jump
8. Hindu PU
9. High Knees
10. Side Skater

Begin at the goal line and decide how fast you can run to the 100 yard line. In this example we’ll give ourselves 60 seconds to run from goal line to goal line. If we estimate it will take 40 seconds to run 100 yards, a timer of 60 seconds will give us 20 seconds to rest before we begin the exercises.

As soon as our 60 second timer goes off we begin the first exercise, 15 push ups. We will also go against the clock in our exercises and if we complete all 15 repetitions before the timer goes off we can rest. As soon as the time goes off we race to the other goal line. We continue this pattern of running, rest, exercise, rest, running until we have complete all 10 exercises.

This is a great 20 minute workout that will really get your heart rate up and push you. If you’re preparing for flag football, soccer, or basketball this is a great workout that will simulate a half of the competition.

I love this workout and it’s a go-to for me when I’m traveling or preparing for a season! Many athletes tire in the last few minutes of a game, but this workout will give you the endurance and power to make that final play for the win!