1100 Calorie Super Bowl Workout – 3.0

I have put together a “mega calorie-burn” Super Bowl workout a couple of different years in the past, and it’s been a big hit both times!

You see, according to Yahoo.com, Super Bowl Sunday marks the day that Americans chow the second-greatest amount of food – second only to Thanksgiving.

So instead of watch your friends and family eat all the foods you love, while you sit in the corner chewing on a stick of celery … you can do this Super Bowl Mega-Calorie Burning Workout, in the morning, and then feel okay about enjoying some of the foods you love on the big day!

*Inspired by my Basement Badass at-home workout plan, on sale this weekend – special discount link here: http://bit.ly/basementspecial

1100 Calorie Super Bowl Workout – 3.0

1 – 15 minute dynamic warm up – joint mobility, self myofascial release, dynamic stretching – check out this article if you need more details (approx 100 calories burned)

2 – Resistance Training (from Basement Badass – Super Minimalist Edition) (approx 400 calories burned) –

1 – This workout starts with kettlebell presses. You’ll do five reps on the right, and five reps on the left … rest as needed, and continue on to do four
sets of five total on each side.

2 – Do three rounds of the following circuit as fast as possible:

– alternating reverse lunges OR lunge jumps – 10 per leg
– hanging leg raises – 5
– 12 close push ups

3 – to FINISH – KB snatches – Do 50 reps as fast as possible, using any combination of reps on either side (form first! – only use weight you are comfortable with and decrease volume if you are not confident in being able to perform safely and effectively. Can substitute 100 one arm swings instead.)

3 – Run 5k – 3.2 miles – at a medium (6 mph) pace (approx 500 calories burned)

If you are not into running, you could also do about 35 minutes of medium-to-high intensity biking, swimming, rowing, etc.

4 – Finish with 15 minutes of stretching / core work / yoga poses / etc (approx 100 calories burned):

Carve out about 90 minutes tomorrow morning before the big game to do this workout, and you can feel a-okay about the extra kcals you consume later in the day 😉

May your favorite team win –

– Forest

PS – Get Basement Badass – my 12 week at-home workout plan – on sale through this weekend:


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