Workout Wednesday…STILL recovering from the Superbowl?!

Hopefully after following the tips from Monday’s post we are all recovered from our Superbowl binges, but I found a great workout to help you shred any extra weight that still might be lingering from your splurge. I tried this yesterday, I feel as if I sweat off every last extra poundage that remained from those chicken wings Sunday.



Check out the Men’s Fitness article before attempting, they have great videos of exactly how to do each move, preventing from any injury. I’ve added in some tips to help make this more doable at home if you do not go to a gym or have the necessary equipment.

Make sure you do not take any rests between exercises in each circuit.

Warm Up

Start by a 5-10 minute light jogging or walking on your treadmill, or around the block.

Next, do 10 light easy jumping jacks followed by 10 easy jump squats

Circuit One

Exercise One: Perform 10 reps of squats with barbell placed across upper back. If you do not have a barbell, try 20 reps of normal squats

Exercise Two: Plyo Jump Boxes- jump onto a box about knee height ten times.

Exercise Three: 3 Minute Cardio Intervals (1 minute sprint, 1 minute walk, 1 minute sprint)

REST for 60 seconds


Circuit Two

They forgot an exercise four, not I! :)

Exercise Five: Perform 10 reps of dumbbell bench presses

Exercise Six: Perform as many chin-ups as possible, still making sure you can maintain the move with every rep.

Exercise Seven: 3-Minute Jump Rope Intervals (1 minute fast, 1 minute slow, 1 minute fast) Do the act of jump roping for similar affect if no actual jump rope is available.

REST for 60 seconds


Circuit Three

Exercise Eight: Perform 10 reps of the Barbell Military Press- press the barbell over head, slightly behind you pushing head forward, bring back down to chest, repeating 10 times. You could also try weights here if you do not have a barbell.

Exercise Nine: Perform 10 reps of Barbell Curls- curl barbell, keeping elbows locked in and stabilizing core. You could also try weights here if you do not have a barbell.

Exercise Ten: Perform 10 reps of Tricep Pushdown- push cable down, elbows locked in and stabilizing core. You could also try tricep curl backs with dumbbells if you do not have a pull down cable.

REST for 60 seconds


Superset Finisher

Exercise Eleven: Russian Twist- grab medicine ball/dumbbell/weight plate sitting on the floor with hips and knees bent 90degrees, holding weight straight out in front of you twist as far as you can left then right. Repeat this as many times possible.

Exercise Twelve: Perform as many burpess as possible.


Cool Down

Don’t forget to stretch afterwards and do another 5-10 minute walk to get that cool down.


This workout should help you shed any leftovers from the Superbowl festivities, till next year at least!


Try it out, let us know what you think??