Being that it is football season and there is a football field in majority of the communities around that U.S. This workout will be using a football field and either two dumbbells, a sandbag, or a barbell. If you don’t have any of those items you can fill a duffle bag with some canned goods and clothes to make of weighted object.
Warm up by walking around the field at a moderate pace for two minutes, then bring it up to a three minute jog. Make sure you do a light stretch and really warm up your upper body with some shoulder circles and some other arm across body stretches. This workout is one continuous workout with no breaks unless you need water.
Starting at one end-zone grab your barbell holding it above your head begin to lunge across the field until you reach the other end-zone keeping the weight above your head the whole time.
Once you reach the end-zone drop the weight and run back to where you started. Stoping every ten yards and do 25 pushups* until you reach the other end-zone.
From your starting end-zone you will high knee skip stopping every ten yards to do 35 abdominal exercises. Until you get back to where your weights are.
Grab your weights and begin to do bent over rows. Do a set that begins to really fatigue your back, then drop the weight run to the 10 yard-line and back doing another set of rows, do at least 80 percent of the previous number of rows, then run to the 20 yard-line and back doing at least 80 percent of your previous set of rows before this set. You will continue to ladder up and down the field until you reach the other end-zone coming back to finish your last set of rows.
Grabbing your barbell you will do a walking side squat/overhead press back down the field switiching your lead foot at the 50 yard line.
Last exercise will be a max set of curls followed by a 100 yard* bear crawl
Make sure you record your time so you can try to beat it next time you do this workout, to mark your fitness gains.
*If you can’t do 25 push ups do what you can. * If you can’t make the whole field for bear crawls make the 50 yard your bear crawl your goal.
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