Get toned while watching the big game with 7 total-body moves from the creators of the Barre Code
Jilian Lorenz and Ariana Chernin, founders of The Barre Code, an all-women's fitness studio that started in Chicago and now spans eight states and the District of Columbia, created this workout inspired by Super Bowl Sunday exclusiveley for Shape readers. The full-body routine will hit all your major muscle groups and keep you busy during the game. The only dip you'll be indulging in will involve your triceps. (And when you're done with this routine, tap into your inner ballerina with this At-Home Barre Workout.)
Total Time: up to 45 minutes
1. 10-Yard Line Lunge
Start with right leg forward, left leg back. Feet should be parallel, rather than in one straight line, and left heel should be raised. Take arms into a muscleman position in front of face, palms facing each other. Weights are optional.
Sink into a lunge, so both knees are at 90 degree angles. (Adjust stance as necessary.) As you lunge down, pull elbows back into a muscleman position, palms facing the ground.
20 per side
2. Halftime Dips
Start in seated position with knees bent and feet flat on the floor. Place hands behind seat, fingers pointed toward feet. Push up slightly, keeping the elbows bent and triceps engaged. Raise left leg straight, toes pointed to the ceiling. Bend the elbows deeply until seat hovers just above the ground, and then push up until arms are almost straight.
3. End Zone Dive
Start lying down on stomach, arms and legs extended long. Point toes, and lift left leg and right arm simultaneously. Let the lift of the arm come from the middle back and the lift of the leg engage the glute. Release, then lift the opposite arm and leg.
4. Field Goal Kick
Start with left leg forward, right leg slightly back. Option to hold hand weights or just make fists. Hold hands in guard up by your face.
Step onto left leg and kick with right leg as you punch forward with left arm. Repeat 10 times, then switch and repeat 10 times on the other side.
5. Huddle Planks
Start in a high plank position, wrists under shoulders, body in one long line. Option to hold weights on the ground to ease pressure on the wrists.
Jump the legs forward so that the feet end up wide outside the hands. Keep the back flat and seat low. Engage the core and jump back to a high plank. To modify this exercise, step the legs up one at a time.
6. Offside Planks
Start in a forearm plank, with elbows directly under shoulders. Take left hand to right elbow and spin onto the side of left foot. To modify, drop the left knee, or stagger the feet. Raise the right arm in the air and pulse your hips up. Repeat for 20 pulses, and then switch to the other side. Do 3 total sets.
7. Overtime Obliques
Start standing with feet underneath hips. Take your right hand to right hip and shift your weight to your right foot. Raise the left arm high. As you lift your left leg straight out to the side, drive the left elbow into your left hip.
30 per side