It’s that time of the year again, the much-anticipated Super Bowl Sunday! The excitement is building up, and we're ready for the football festivities. However, if your usual game day ritual involves sinking into the couch with a plate of snacks, we're in the same boat.
But this year, let’s break the mold. Instead of being couch-bound spectators, how about we turn the Super Bowl into an opportunity to get active? Picture this: clearing out space, involving friends and family, and engaging in a lively Super Bowl workout. The best part? Your exercises align with the game itself, keeping you on your toes for what’s coming next! Ready to add a fitness twist to your Super Bowl tradition? Let’s dive in!
How to play
Push-Up Board Power Blast
Wide Grip Push-Ups (Yellow Position) - 1 minute
Place the handles in the yellow position.
Targeting: Chest and Shoulders.
Do as many wide grip push-ups as you can in one minute.
Close Grip Push-Ups (Blue Position) - 1 minute
Adjust the handles to the blue position.
Targeting: Triceps and Chest.
Perform close grip push-ups for one minute.
Neutral Grip Push-Ups (Green Position) - 1 minute
Set the handles to the green position.
Targeting: Biceps and Chest.
Execute push-ups with a neutral grip for one minute.
Incline Push-Ups (Higher Position) - 1 minute
Move the handles to a higher position.
Targeting: Upper Chest and Shoulders.
Perform incline push-ups for one minute.
Decline Push-Ups (Lower Position) - 1 minute
Place the handles in a lower position.
Targeting: Lower Chest and Triceps.
Do decline push-ups for one minute.
Rotational Push-Ups (Rotating Handles) - 1 minute
Utilize the rotating feature of the handles.
Targeting: Full upper body engagement.
Perform push-ups with a rotation for one minute.
Dynamic Plank Variation (Various Positions) - 1 minute
Experiment with different handle positions.
Transition between push-ups and plank holds dynamically.
Cool Down and Stretch - 3 minutes
Slowly stretch your chest, shoulders, triceps, and back.
Focus on deep breathing to relax your muscles.
Note: Adjust the difficulty by modifying the height and width of the handles. Take breaks if needed, and stay hydrated.
This workout utilizes the versatility of the Push-Up Board to target various muscle groups, making it a perfect and quick exercise routine for the Super Bowl halftime break. Enjoy your workout and the game!
Dumbbell Blitz Workout
Goblet Squats - 1 minute
Hold a dumbbell close to your chest.
Perform squats, focusing on good form.
Targeting: Quads, Hamstrings, Glutes.
Alternating Lunges with Bicep Curls - 1 minute
Hold a dumbbell in each hand.
Step forward into a lunge while performing bicep curls.
Targeting: Legs, Biceps.
Dumbbell Rows - 1 minute
Place one knee and hand on a bench or couch.
Row the dumbbell with the opposite hand.
Targeting: Upper Back, Lats.
Shoulder Press - 1 minute
Hold a dumbbell in each hand at shoulder height.
Press the dumbbells overhead.
Targeting: Shoulders, Triceps.
Tricep Dips - 1 minute
Sit on the edge of a chair or bench.
Place hands beside hips, fingers forward.
Lower your body down and back up.
Targeting: Triceps.
Dumbbell Russian Twists - 1 minute
Sit on the floor, lean back slightly.
Hold a dumbbell with both hands.
Twist your torso side to side.
Targeting: Core, Obliques.
Dumbbell Deadlifts - 1 minute
Hold a dumbbell in each hand in front of you.
Hinge at your hips, keeping a straight back.
Targeting: Hamstrings, Lower Back.
Indoor exercise bike workout：
Indoor Spin Bike Workout
Quick Cardio Blast
Warm-Up (2 minutes):
Start with a light pedal at a comfortable pace.
Main Set (7 minutes):
Sprint Intervals (2 minutes):
30 seconds sprint at high resistance.
30 seconds moderate pace for recovery.
Repeat.
Hill Climbing (3 minutes):
Increase resistance to simulate uphill.
Maintain a steady pace as you climb.
Stand for 15 seconds every minute.
Fast Pedaling (2 minutes):
Reduce resistance.
Pedal as fast as you can while maintaining control.
Cool Down (1 minute):
Gradually reduce resistance and pedal at an easy pace.
Tabata Style
Warm-Up (2 minutes):
Start with a light pedal at a comfortable pace.
Main Set (7 minutes):
Tabata Sprints (4 minutes):
20 seconds sprint at maximum effort.
10 seconds complete rest.
Repeat for 4 cycles.
Moderate Pace (3 minutes):
Pedal at a moderate pace to recover.
Cool Down (1 minute):
Gradually reduce resistance and pedal at an easy pace.
Endurance Booster
Warm-Up (2 minutes):
Start with a light pedal at a comfortable pace.
Main Set (7 minutes):
Steady State Ride (5 minutes):
Maintain a steady pace with moderate resistance.
Focus on your breathing and form.
Resistance Intervals (2 minutes):
Increase resistance for 1 minute.
Return to a comfortable resistance for 1 minute.
Cool Down (1 minute):
Gradually reduce resistance and pedal at an easy pace.
Choose the workout that suits your preference and fitness level. Enjoy your quick and effective exercise session during the Super Bowl halftime!
Resistance Bands Workout
Resistance Band Squats
Place the resistance band around your thighs, just above your knees.
Stand with your feet shoulder-width apart.
Lower into a squat position, keeping your back straight and chest up.
Push through your heels to return to the starting position.
Repeat for 12-15 reps.
Lateral Band Walks
Position the resistance band around your thighs.
Stand with your feet together.
Take a step to the side, maintaining tension in the band.
Follow with the other foot to return to the starting position.
Repeat in both directions for 12-15 steps each.
Resistance Band Deadlifts
Place the resistance band under your feet and hold the ends with your hands.
Keep your back straight and knees slightly bent.
Hinge at your hips, lowering your torso toward the ground.
Engage your glutes and hamstrings to return to the upright position.
Repeat for 12-15 reps.
Seated Band Rows
Sit on the walking pad or yoga mat with your legs extended.
Wrap the resistance band around the soles of your feet and hold the ends.
Pull the band towards you, squeezing your shoulder blades.
Slowly release the tension and repeat for 12-15 reps.
Resistance Band Plank Rows
Get into a plank position with the resistance band around your wrists.
Alternately lift one hand off the ground, pulling the band to your side.
Engage your core to stabilize your body.
Repeat on the other side for 12-15 reps.
Standing Band Bicep Curls
Stand on the middle of the resistance band.
Hold the ends with your hands, palms facing forward.
Curl your hands toward your shoulders, engaging your biceps.
Slowly lower to the starting position.
Repeat for 12-15 reps.
Incorporate these resistance band exercises for a full-body workout during the Super Bowl halftime. Adjust the resistance level based on your fitness level and enjoy the benefits of strength training!
Explore some simple workouts in Trainnox！
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