The Ultimate Big Game Workout

It's a Workout, It's a Competition

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Football is a way of life for many Americans, and Big Game Sunday represents the height of football festivities, when football fans and non-fans alike come together to enjoy the camaraderie of gridiron competition. Or at the very least, funny advertisements.

If you're like many football fans, your Big Game Sunday is probably also filled with chips, beer, and snacks galore. Why not offset the nutritional damage by turning the game into an opportunity for friendly fitness competition.

Grab your friends and family, choose your favorite team, and get to work with this workout.

The Rules of the Game

The game can be played two ways:

  1. Continuous play
  2. Accumulative play

Continuous play allows players to spread the exercises performed over the course of the whole game, while accumulative play saves all the exercises for the end of the game (or the end of the first half, if you just want to play for half the game).

The way the game works is you accumulate exercises as your opponent's team progresses down the field or as your own team makes mistakes. Exercises are as follows:

  • Opponent's team makes a first down: 10 squats
  • Opponent's team scores a touchdown: 7 burpees
  • Opponent's team scores a field goal: 3 pushups
  • Opponent's team scores a safety: 2 minutes jumping jacks
  • Opponent's team scores a 2-point conversion: 30 seconds butt kicks
  • Opponent's team recovers an onside kick: 15 situps
  • Your quarterback gets sacked: 30 seconds mountain climbers
  • Your quarterback throws an interception: 30 second plank
  • Your team fumbles for a turnover: 30 seconds alternating lunges
  • Your team has a penalty: As many dips as lost yards (for instance, for a 5-yard loss, perform 5 dips)
  • Your team experiences an injury: 60 seconds wall squat
  • Your team loses a challenge: 30 seconds bear squats
  • Your opponent's team wins (or wins the half if you're only playing half the game): 10 minutes of any exercise(s) of your opponent's choosing

Continuous Play

Complete the exercises in real time. For instance, if your team has a 10-yard penalty, immediately perform 10 dips. Or if your opponent's team scores a touchdown, immediately perform 7 burpees.

At the end of the game, the individual(s) whose team wins, gets to make up a 10-minute workout for the opposing team to complete.

Accumulative Play

Tally up both team's exercises throughout the game (or throughout a single half), and at the end of the game or half, both teams must complete all the exercises. Additionally, the individual(s) shose team wins gets to make up an extra 10-minute workout for the opposing team to complete.

Get the Whole Family Involved

There's no reason why everyone in your family can't play along. You can make a kids' version of the game by switching out exercises or reducing the number of repetitions performed.

This type of real-time game also encourages greater engagement and friendly competition throughout the live programming. You could match up gals against guys, kids against adults, or siblings against one another.

Team Play

If it sounds like fun, but you're not sure you want to exercise throughout the entire game, consider doing team play instead. The rules are exactly the same, but you're competing as teams rather than individuals, so instead of everyone performing each of the exercises, the team complete the exercises together. For instance, if you have four people on your team, whenever the opposing team scores, your team would do a total of 7 burpees, rather than each individual person doing 7 burpees. You could split it up so that each team member does just 1 or 2 each, or you could rotate through team members, so that only one person does 7 burpees, but that person is only responsible for doing an exercise every fourth time.

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