Game Day Halftime Workout

Fight the bulge with 6 exercises, 6 reps and 6 Rounds

So, it’s game day. You probably haven’t gotten that workout that you wanted in, but you know you’re going to do some damage to those buffalo wings.

GOOD NEWS

You can mitigate the damage, get your heart rate up and build muscle all in one 12 minute workout. It will work every major muscle group — chest, back, biceps, triceps, quads, abs and hammies. Ready?

GO!

Two circuits. Each circuit has three exercises. You do each exercise 6 reps for one round, then rest for 15 seconds. And as you can see, you can do them anywhere.

CIRCUIT 1

6 circuits, 6 reps

1a. Box jumps (or jump squats) (6x)

1b. Spider-man climbs (not pushups — you’ll see why in a moment) (6x per side)

Start position (though you shouldn’t probably be looking at the camera like I was so I could tell my daughter to snap the picture ;-))

Top position of each side

1c. Decline close grip pushups x6

REST 15 seconds (repeat 5 more times)

CIRCUIT 2

6 circuits, 6 reps

2a. Curls (6x)

2b. DB shoulder push press (6x) — Remember to pick a weight that you’ll be able to get 36 reps (done correctly with). I went a little light in the example pictures, but I’d rather do that and do them all correctly.

Bottom of push press (yes, I could have gotten a smidge lower)

Top of push press

2c. Band pull (6x)

Note: On this exersice I use a short band set (adjustable tension) the band is held out in front of me chest high, max width without stretching. Then the movement is to pull out till your arms are in a T.

Start of band pull

Extension of band pull

REST 15 seconds (repeat 5 more times)

CONCLUSION

Ok, there you have it. Six exercises split into two circuits. Each circuit 6 times, each exercise in the circuit 6 times. It’ll take you maybe 10-12 minutes, your heart rate will be up and you’ll get one heck of a workout!