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Football Speed & Conditioning Workout

Football season is here! If your like me, I sure do love me some football. What I love even more is seeing football players work on agility and conditioning. It is fascinating! Time to channel your inner Peyton Manning, Drew Brees, or (insert name of your favorite football player here!) with my Football Speed & Conditioning Workout
You will need:
-A Hand Towel on a slippery surface (wood floor is best)
-4 Dumbbells
-2 Strips Of Tape Lined Up On The Floor Parallel To Eachother
-2 Tennis Balls
-Timer (high intensity interval timer is best)
-Some Space (this workout can also be done outside with an agility ladder and cones).

Perform the following 5 exercises with at least 30 seconds of rest in between. This circuit can be repeated 3-4 times:
-45 Seconds: Floor Sweepers
-45 Seconds: Tennis Ball Speed Drill
-45 Seconds: Lateral High Knees Over Dumbbells
-45 Seconds: Side Shuffle With Low to High Chop
-45 Seconds: Speed Ladder Ickey Shuffle

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Strength & Agility Body Burner Challenge

Test your athletic ability with this strength building and agility packed workout. Get stronger, build power, and challenge your entire body in less than five minutes. All you need is a set of dumbbells. Make sure to warm up with my Dynamic Warm Up Video.

You will be doing 3 sets, of 20 reps, of 4 exercises for time. Use this as a workout, or take the challenge and enter to win a $25 Nike gift card by posting your time results on Twitter/Facebook with #CYIAChallenge! Winner will be announced on October 12th, 2014.

To complete the challenge perform 3 sets of 20 reps of the following FOUR exercises:
1) Switch Foot Hops
2) Toe Squat Press
3) Dumbbell Lateral High Knees
4) Sumo Squat Jump Raise

Need some motivation before you begin? Here are some tips to stay Mentally Fit.

Strong & Lean Upper Body Workout

Get ready to REALLY work your upper body. Not ONE muscle will be spared! This is a 8 minute upper body interval workout that will really strengthen and define your arm muscles. You will need a mat and a set of dumbbells.


Perform this interval workout 2-3 times. 15 seconds of rest in between each pair of circuits.

1 minute: Tricep Dumbbell Matrix
45 Seconds: Up and Overs

1 Minute: Half Kneeling Shoulder Raise, Bend, Press
45 Seconds: Crab Reach Kicks

1 Minute: Down Dog Rows w/ Donkey Kicks
45 seconds: Inchworm Side Plank Twist

1 Minute: Staggered Push Ups
45 Seconds: Sit Outs

What did you think?

American Ninja Warrior Strength & Plyo Workout

Time to channel your inner ninja competitor! This is a 17 minute full body workout with exercises that mimic the actual obstacles on the TV show. Get ready to burn some major calories. Be sure to warm up before with my Dynamic Warm Up Video. You will need dumbbells, a mat, and a small towel.

Perform this circuit 2-4 times with minimal rest in between. Perform 6-10 reps of each resistance exercise if your goal is strength/increase muscle mass, or 12 reps of your goal is toning/muscular endurance:

6-12 reps: Single Leg Romanian Deadlift With Towel (Right Leg)
6-12 reps: Single Leg Romanian Deadlift With Towel (Left Leg)
30 seconds: In-Line Jumps
12-24 alternating reps: Half Kneeling Ladder Climbs (switch front leg 2nd time through)
30 seconds: Lateral Skiers
6-12 reps: Barrel Hold Chest Fly
30 seconds: Squat Jumps
6-12 reps: Hold Body Swings
30 seconds: In-Line Jumps
6-12 reps: Push Up Leg Climbs
30 seconds: Lateral Skiers

So how did you do?

Tennis Total Body Blast

Get ready to break a sweat with this 13 minute Tennis strength and cardio workout! The strength exercises mimic the muscles and moves used in the sport of tennis. Channel your inner Venus Williams or Andre Agassi! You will need dumbbells, a mat, and a chair or couch.

Perform this circuit 2-4 times, with minimal rest in between exercises.
– 10 reps: Single Leg Squats ( right leg)
-10 reps: Single Leg Squats ( left leg)
-45 Seconds Cross Over Base
-10 reps: Dumbbell Touches ( right leg)
-10 reps: Dumbbell Touches ( left leg)
– 45 seconds High Knee Balance
-10 reps: Stir the Pot Lunges
-10 reps: Stir the Pot Lunges ( alternate leg forward)
-45 Seconds Cross Over Base
-10 reps: Chest Fly with Bridge
-45 seconds High Knee Balance
Did you like the workout? Be sure to comment and let me know!

7-Minute Total Body HIIT Workout

High Intensity Interval Training (HIIT) is time efficient, and it’s great for burning the max amount of calories in the least amount of time.

Perform the follow exercises with a 15 second break in between each, then repeating the entire workout 2-5 times:
-50 seconds push backs
-30 seconds knee repeaters (right)
-50 Seconds tennis swing lunge (alternating)
-30 seconds knee repeaters (left)
-50 seconds sky divers
-30 seconds hip rotation jumps
-50 seconds runners lunge row pulls
-30 seconds hip rotation jumps