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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.
Cha Cha Matcha Los Angeles Local
Local
Published Monday Feb 17, 2020 by Fitt

Cha Cha Matcha Makes Moves in LA  

Food
Drink

LA has a thing for NYC foodie transplants (we’re looking at you Bluestone Lane, Van Leeuwen, and by CHLOE.). But there’s one West Coast shop that’s we’re totally obsessed with. 
 
Say hello to Cha Cha Matcha, a charming, pink-hued cafe in WeHo and Venice that’s entirely dedicated to—you guessed it—matcha. 
 

Matcha That’ll Make You Cha Cha 

Cha Cha’s backstory is even more millennial than the menu. Two NYU business grads fell in love with matcha on a trip to Japan and brought back some tea powder to NYC. With a little recipe testing and a lot of ambition, they created the matcha wonderland we now know as Cha Cha Matcha.  
 
A tea shop dotted with puns and palm trees on a pink and green palette, it’s no surprise the tropical-themed paradise was lured to the streets of LA. Not to mention its vintage retro feel and ’90s rap music blasting in the background. Nothing like a caffeine boost with a little Dr. Dre to get you in a good mood, right?  
 

#MatchaGracias 

Cha Cha Matcha isn’t just fun to say; it also has the matcha tea game on lock. Their high-quality matcha is sourced straight from Japan, and the not-too-sweet flavor tastes just as good as it looks.  
 
The menu is simple but features everything from classic drinks like a matcha latte to more unique concoctions like their seasonal Blue Drink made with collagen, blue algae, lavender honey, and milk.  
 
Non-dairy? No problem. Cha Cha Matcha also offers a list of dairy-free options that’s so extensive (think almond, hemp, soy, macadamia, cashew, coconut, and more) you may need to pause before committing to an order. But no matter what you go for, you can expect a colorful creation made with good-for-you ingredients that you won’t be able to stop sipping.  
 

Snacks + Sips For Days 

Though, Cha Cha Matcha isn’t just about delicious matcha drinks. They also whip up a mean selection of healthy bites like avocado or almond butter toast, along with sweet treats like fresh-baked matcha donuts (both gluten-free and vegan!). And like any good tea shop nowadays, there’s also soft serve. 

Fitt logo
Written by
Fitt
Contributing Partner
About the author
Fitt is a location-based discovery platform that connects users to healthy experiences across 30 cities in the US, Canada, UK, and Australia. Find the best fitness studios, healthy restaurants, and outdoor adventures at www.fitt.co.