Regardless of whether you were rooting for the G-MEN or the Pats, last night's game was a good one. Chances are the party spread or local bar's buffet was good one too. Only problem is, it was probably 4,000 calories over your eating budget. Cheat meals are all good from time to time—hell, so are cheat days, but now it's time to crush a workout to make up for all the pulled pork sandwiches you plowed. Disclaimer: "Obnoxious" is in the headline.

Warm Up

One: Hop on the treadmill or get on the elliptical machine for 5-10 minutes of walking/light jogging. Two: Perform 10 easy push-ups and 10 easy jump squats.

Circuit One - No Rest Between Exercises

Exercise One: Squats Perform 10 repetitions.

 

Exercise Two: Plyo Box Jumps Perform 10 repetitions.

 

Exercise Three: 3 Minute Cardio Intervals 1 minute sprint, 1 minute walk, 1 minute sprint REST 60 seconds NEXT: CIRCUIT TWO >> [pagebreak]

Circuit Two - No Rest Between Exercises

Exercise Five: Dumbbell Bench Press Perform 10 repetitions.

 

Exercise Six: Chin-ups Perform as many as possible.

 

Exercise Seven: 3-Minute Jump Rope Intervals 1 minute fast, 1 minute slow, 1 minute fast REST 60 seconds NEXT: CIRCUIT THREE >> [pagebreak]

Circuit Three - No Rest Between Exercises

Exercise Eight: Barbell Military Press Perform 10 repetitions.

 

Exercise Nine: Barbell Curls Perform 10 repetitions

 

Exercise Ten: Tricep Pushdowns Perform 10 repetitions

 

REST 60 seconds NEXT: SUPERSET FINISHER >> [pagebreak]

Superset Finisher

Exercise Eleven: Russian Twist Perform Russian Twists to failure.

 

Exercise Twelve: Burpees Perform Burpees to failure.