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Football on field
Fitness
Published Thursday Jan 30, 2020 by Mindbody Team

The Game Day Workout: How to Train Like a Pro Athlete

Fitness
Motivation
Expert Advice

The Big Game is coming up in just a few days—and if you’ve ever looked out on the field and been awe-struck by those football muscles, you’re not alone. It’s hard not to be impressed by these giants, who often weigh in at over 250 lbs. but can still run a 40-yard dash in under 5 seconds.

But no matter your fitness level, you can work to develop a pro-athlete-level workout routine. We did the research—here’s how to build a gridiron-inspired workout to get you looking like Jimmy G in no time (we like to aim high).

Start with stretching and dynamic warm-ups.

If you’ve ever been to a game well before kickoff, you’ve probably noticed the athletes warming up on the sidelines. They’re preparing their bodies for the rigors of an extremely intense 2-3-hour game. You should do the same before your workout. 

We can’t emphasize enough the importance of warming up before your workout. To start, you should know there are two basic types—static and dynamic. 

Static stretches are the standard ones you’re probably familiar with (like touching your toes or doing the flamingo). Depending on the body parts you’re targeting with your workout, you should work through a series of a few of these bad boys to limber up and prepare for intense exercise.

Dynamic stretches are ones that involve movement (a little self-explanatory)—you won’t be standing still during this routine. Dynamic stretching includes things like high knees, lunges, backpedal jogging, jogging in place—anything that gets you moving and warms up your muscles.

A combination of dynamic and static stretches targeting your preferred muscles before your workout will have you limbered up and ready for action!

1
Start with stretching and dynamic warm-ups.

If you’ve ever been to a game well before kickoff, you’ve probably noticed the athletes warming up on the sidelines. They’re preparing their bodies for the rigors of an extremely intense 2-3-hour game. You should do the same before your workout. 

We can’t emphasize enough the importance of warming up before your workout. To start, you should know there are two basic types—static and dynamic. 

Static stretches are the standard ones you’re probably familiar with (like touching your toes or doing the flamingo). Depending on the body parts you’re targeting with your workout, you should work through a series of a few of these bad boys to limber up and prepare for intense exercise.

Dynamic stretches are ones that involve movement (a little self-explanatory)—you won’t be standing still during this routine. Dynamic stretching includes things like high knees, lunges, backpedal jogging, jogging in place—anything that gets you moving and warms up your muscles.

A combination of dynamic and static stretches targeting your preferred muscles before your workout will have you limbered up and ready for action!

Boost your cardiovascular capacity.

Every football game includes periods of 10-20 seconds of incredibly intense action, accompanied by some downtime when the players plan their next play. To prepare for this type of high-intensity, short-term activity, NFL athletes use bootcamp-style High-Intensity Interval Training (AKA HIIT). This type of training is exactly what it sounds like—performing high-intensity workouts (like sprinting or battling ropes) for about 20-40 seconds. After that, you’ll take a rest period equal to the time you spent exercising. You can perform any activity you like, as long as you near maximal exertion. Bike sprints, jumping rope, burpees, jump squats—the choice is yours. 

Compared to moderate, prolonged exercise, HIIT has been shown to burn calories more quickly, and helps enhance your aerobic and cardiovascular fitness. If you’re not sure where to start, many studios offer guided HIIT classes, find one near you!

2
Boost your cardiovascular capacity.

Every football game includes periods of 10-20 seconds of incredibly intense action, accompanied by some downtime when the players plan their next play. To prepare for this type of high-intensity, short-term activity, NFL athletes use bootcamp-style High-Intensity Interval Training (AKA HIIT). This type of training is exactly what it sounds like—performing high-intensity workouts (like sprinting or battling ropes) for about 20-40 seconds. After that, you’ll take a rest period equal to the time you spent exercising. You can perform any activity you like, as long as you near maximal exertion. Bike sprints, jumping rope, burpees, jump squats—the choice is yours. 

Compared to moderate, prolonged exercise, HIIT has been shown to burn calories more quickly, and helps enhance your aerobic and cardiovascular fitness. If you’re not sure where to start, many studios offer guided HIIT classes, find one near you!

Focus on your core.

A strong core is key for NFL players. Your core connects your upper and lower bodies and lets them function as a unit, so don’t neglect it during your workouts! Some of the best core exercises that are popular among football players include:

●    Planks (hold for 1 minute straight, and you’ll be
      approaching NFL-level fitness!)

●    Hanging or lying leg raises
●    Crunches
●    Supermans 
●    Bridges

Hint: make sure to focus on both your abs and your back—a strong core requires balanced strength in both of these muscles.

3
Focus on your core.

A strong core is key for NFL players. Your core connects your upper and lower bodies and lets them function as a unit, so don’t neglect it during your workouts! Some of the best core exercises that are popular among football players include:

●    Planks (hold for 1 minute straight, and you’ll be
      approaching NFL-level fitness!)

●    Hanging or lying leg raises
●    Crunches
●    Supermans 
●    Bridges

Hint: make sure to focus on both your abs and your back—a strong core requires balanced strength in both of these muscles.

Strength train your lower half.

You may notice mostly the giant arms and shoulders on NFL players, but most of their speed and explosiveness comes from their lower body. If you want to build yourself to a similar level of fitness, you’ll definitely want to make sure you focus on your lower body during strength training.

Lower body strength exercises like kettlebell swings, squats, weighted lunges, deadlifts, and box step-ups/jumps are key for building up powerful glutes, hamstrings, quads, and calves—and allowing you to develop power and intensity throughout the rest of your workout. 

4
Strength train your lower half.

You may notice mostly the giant arms and shoulders on NFL players, but most of their speed and explosiveness comes from their lower body. If you want to build yourself to a similar level of fitness, you’ll definitely want to make sure you focus on your lower body during strength training.

Lower body strength exercises like kettlebell swings, squats, weighted lunges, deadlifts, and box step-ups/jumps are key for building up powerful glutes, hamstrings, quads, and calves—and allowing you to develop power and intensity throughout the rest of your workout. 

Don't work one muscle at a time.

One final thing NFL players usually incorporate into their routine is compound lifts during strength training. A compound exercise is one that involves a large number of different muscle groups, rather than just a single muscle (isolation exercise). A squat, for example, is a compound exercise. It involves your glutes, hamstrings, quads, and even your calves. Using a leg press machine, in contrast, is an isolation exercise—it mostly just works your quads. 

Focusing on compound exercises increases the efficiency of your workout and also provides you with more functional strength. In real life, no muscle ever works alone. They’re all connected—so focusing on exercises that bring together complementary muscles will help you improve your overall strength! 

If you want to work out like an NFL athlete, follow these steps to boost your fitness and feel like a champ when your workout is over. Can’t do it at home? Download the MINDBODY app to find the perfect studio to help you fulfill your football fitness goals!

Interested in how SF compares to KC in wellness? Check out our MINDBODY Wellness Index Big Game Matchup 2020.

5
Don't work one muscle at a time.

One final thing NFL players usually incorporate into their routine is compound lifts during strength training. A compound exercise is one that involves a large number of different muscle groups, rather than just a single muscle (isolation exercise). A squat, for example, is a compound exercise. It involves your glutes, hamstrings, quads, and even your calves. Using a leg press machine, in contrast, is an isolation exercise—it mostly just works your quads. 

Focusing on compound exercises increases the efficiency of your workout and also provides you with more functional strength. In real life, no muscle ever works alone. They’re all connected—so focusing on exercises that bring together complementary muscles will help you improve your overall strength! 

If you want to work out like an NFL athlete, follow these steps to boost your fitness and feel like a champ when your workout is over. Can’t do it at home? Download the MINDBODY app to find the perfect studio to help you fulfill your football fitness goals!

Interested in how SF compares to KC in wellness? Check out our MINDBODY Wellness Index Big Game Matchup 2020.

Mindbody team logo
Written by
Mindbody Team
Editors & Educators
About the author
We're here to provide you with the latest and greatest, tried and true wellness experiences and advice to help you live life to the fullest. From nourishing recipes and travel tips to finding the perfect sweat routine or wellness regimen—we cover it all. And if we haven't yet, it's definitely on the way.
salon collage
Beauty
Published Wednesday Sep 09, 2020 by Sara Lesher

What Do We Expect from Beauty Salons Reopening Now?

Beauty
Salon
COVID-19

Things are weird. Times are changing. It seems like just when we’re starting to get a grip, there’s another surprise. When it comes to beauty, we've had to adapt on our own due to salon closures, keep an eye on preparations and protocol changes during those closures, try to know what we’re doing before booking an appointment once they reopened, and maybe even brave the journey back to the salon. Whether you live in a place where salons are open, you’ve experienced a second shutdown, or you straight up haven’t had a haircut since March, we can all probably agree that we’re expecting some differences in the salon and spa world thanks to COVID. 
We wanted to gauge how everyone is thinking and feeling about all this, so we put out a poll on our Instagram, asking you all what you expect from beauty salons right now.  

Here’s what you had to say... 


1.    You’re about 50/50 when it comes to heading back 
 


53% of you have returned to the hair salon by now, while 47% of you have not. This makes sense, because every area of the country is different when it comes to cases, closures, and mandates, and every person is different when it comes to risk and safety.  

2.    But if you are going back, you want the "normal" experience

While many hair salons have begun operating outdoors due to government regulations, 58% of you said you’re fine with getting your haircut indoors, while the other 42% are more comfortable keeping it outside.

3.    You aren’t quite comfortable with others in your home 


58% of you said you’d rather go to your hair salon than have your stylist come to you. I get it, home is a safe space, probably shouldn’t let any outsiders in.

4.    You really appreciate your stylists

69% of you said you’re “totally!” going to tip more for services once you start receiving them again. During this time without our stylists and aestheticians, I think we all realized how much we need them and appreciate them, and many of us are willing to show them a little extra gratitude to make up for the time we spent apart.

5.    Some of you are willing to take risks... 


But, most of you aren’t. 56% of you said you have not cut or colored your own or a friend’s hair, because it was too risky, while the other 44% just “had to!”  


6.    Nail salons are a lot less trafficked 


Only 29% of you have returned to nail salons, while the rest are sticking to at-home manicures. Maybe we’re all just getting really good at it? But probably, it’s because a lot of them are still closed down, or because it’s a little more difficult to get a pedicure outdoors (we need our massage chairs!).  


7.   We’ve all noticed (and embraced) the changes

Our last poll question asked about what differences you’ve all noticed when heading back to the salon, and you all had a lot to say...


chat bubbles with salon differences


It’s a beautiful thing to see how the salon and spa community has come together, taken precautions, and adjustments, all so they can continue to help us look and feel our best. If you haven’t spoken to your stylist lately (or even if you have), don’t forget to shoot them a thank you and let them know you appreciate them. 

Sara Lesher
Written by
Sara Lesher
Marketing Content Associate
About the author
Spoiled by the San Diego sunshine, Sara’s hobbies include beaching, hiking, concert-going, and brewery-hopping. As Mindbody’s marketing content associate, she naturally loves reading and writing… so if you have any book recommendations, let her know. And just between us: she’s committed to health and wellness but loves a good taco (shoutout TJ Tacos in Escondido).