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Monday Morning Workout: Get NFL-Ready With Circuit Training

With a focus on maintaining good biomechanics, these two circuits will leave you feeling like you can step on the gridiron.

Editor's Note: Each Monday, Men's Fitness will present a workout (scalable for any fitness level) designed to burn off all the beer and pizza you probably devoured on Sunday while watching all that football. (Props if you ate healthy, though!) You can also do the routine before Monday night's big game as a preemptive measure. Previous workouts: Week 1 | Week 2

It's Week 3, NFL fans, and Monday Night Football is rolling out an inter-conference matchup pitting Eric Berry and the Kansas City Chiefs (1-1) against the Aaron Rodgers and his Green Bay Packers (2-0). The Chiefs are coming off a heartbreaking loss to the rival Denver Broncos, while the Packers are riding high after avenging their 2014 NFC championship loss to the Seattle Seahawks.

So before you plop down on the couch once again for your last fix of football (at least until Thursday), try out this workout focusing on building power, speed, and biomechanics, courtesy of Aubrey Watts, an assistant strength coach at the National Strength and Conditioning Association.

"The goal is to orchestrate proper joint stacking with efficient biomechanics to create a symphony of movement," Watts said. "These sessions will focus on linear speed and multidirectional movement, along with accessory exercises that benefit the efficient biomechanics athletes need."

Each of the following exercises should be performed with proper joint stacking before beginning the workout. According to Watts, this means shoulders be pulled back and down, the core should be braced, hips should be in neutral positions, and knees and ankles should be stacked over each other.

As with all circuit workouts, do each exercise consecutively, stopping only if you need to, until you reach the end of the circuit.

Speed and Power Circuit:

A1. Back Squat

Sets: 4 Reps: 5

A2. Plyo Step Up 

Sets: 4 Reps: 8

A3. Plank 

Sets: 4 Duration: 20 seconds

A4. Sprint 

Sets: 4 Distance: 15 yards

B1. Box Step Ups + Knee Drive 

Sets: 4 Reps: 8

B2. Single Leg Glute Bridge 

Sets: 4 Reps: 10

B3. Medicine Ball Slams 

Sets 4: Reps 10

B4. Sprint 

Sets: 4 Distance: 15 yards


Multidirectional Circuit:

A1. Bulgarian Squats 

Sets: 4 Reps: 5

A2. Medicine Ball Hip Toss 

Sets: 4 Reps: 8

A3. Side Planks 

Sets: 4 Duration: 20 seconds 

A4. Skater Jump with 2 second hold each 

Sets: 4 Distance: 15 yards

B1. Lateral Squats 

Sets: 4 Reps: 8

B2. Bent over Y-T-W’s 

Sets: 4 Reps: 5

B3. Medicine Ball Rotational Slam 

Sets: 4 Reps: 8

B4. Skater Jump with 2 second hold on every 3rd jump 

Sets: 4 Reps: 15


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