Super Bowl Sunday is known as a day of athleticism for about 50 people: the guys on the field. For the rest of us, it’s a day of the exact opposite: gluttonous snacking on chicken wings while sitting on the couch, probably drinking beer, or a margarita, maybe both (this is a judgement-free zone).
But, just because the day doesn’t have to undo a week’s worth of healthy habits. New York City fitness guru Kira Stokes created this fun, fast paced, workout game to help you move more than just the chip bowl to your face. It’s made up of a series of small exercises that are performed each time there is a turning point, like a first down, time out, or field goal in the game. It’s meant to get your heart rate up, and take your mind off of all of the trans fats on your coffee table.
You in? Ok, cool.
Here’ how it works.
When there’s a: First Down
You do a: Crouching Tiger Push-Up
a. Start in extended arm plank position but with hands wider than shoulder width
b. Perform a push-up but hold contraction one inch from the floor
c. Keeping chest one inch from the floor slide back into hips while simultaneously bending the knees 2 inches off the floor (hips end up directly over the knees, pounce position)
d. Straighten legs to create a downward dog position
e. Perform a rolling wave by drawing navel to spine and articulating the spine to bring the body back to the start position.
When there’s a: Touchdown
You do a: Monkey
a. Start in extended arm plank
b. Place right foot on the outside of right wrist
c. Pick up right hand and slide left leg through the right foot and left hand (keep left foot off ground)
d. Return right foot and right hand to start position (return to plank position)
e. Repeat on other side
When there’s a: Field Goal
You do an: Ostrich
a. Step out to lunge position
b. Maintaining the height of the shoulders, pass the back leg through to lunge on the opposite leg. This is a walking lunge where you essentially never come out of the lunge position.
When there’s a: Time Out
You do a: Kangaroo
a. Begin in a plié squat toes turned out to a 45 degree angle.
b. Hold plié squat position 2 seconds (weight on heels) then jump the feet together for 1 second c. Repeat alternating side.