We all know that there will be copious amounts of food and drinks available if you are attending a yearly Superbowl party. Don’t worry, there won’t be a speech from me on how you should choose veggies and dip over buffalo wings for the majority of the afternoon (though it’s true), instead, I’ll leave you with this home workout that you can do with no need for equipment. It’s guaranteed to make you sweat before those veggies, wings, and beer.


  • 800m Run
  • 50 Side Squats
  • 50 Down Dog to Plank Shift*
  • 50 High Knees
  • 400m Run
  • 40 Roll Ups/Sit Ups
  • 40 Burpees
  • 40 Prisoner Squats
  • 100m Walking Lunges
  • 30 Side Squats
  • 30 Spiderman Push Ups
  • 30 High Knees
  • 100m Broad Jumps
  • 20 Roll Ups
  • 20 Supermans with 2ct Pause at the top
  • 20 Prisoner Squats
  • *Do as many as you can as Dive Bombers then just shift body weight back and forth between movements vs. scooping through. If you don’t know where the approximate meter marks would be at your location, run for approx 4.5 mins for 800m, 2.5 mins for 400m and take about 100 Lunge Steps.

I can’t help myself, here’s three quick nutrition tips for Superbowl Sunday:

  1. Eat before you go. If you’re hosting, make sure to eat lunch. If you think you’ll eat light all day so you’ll have more calories available to eat at the party, your strategy will fail. You will inevitably over-eat, and you’ll be so hungry from not eating all day that you’ll most likely gravitate to those foods you know you should avoid.
  2. Offer to bring a dish that is protein-based, like deviled eggs or chicken skewers. At least then you’ll know you can get in some filling protein without a lot of extra fat and calories.
  3. Don’t beat yourself up if you go a bit bigger than you intended. It’s just one day!