A workout built for the Washington Commanders, back when they were the Redskins, is demanding but will keep you in shape. You do not need much special equipment to do this workout; a home gym with a few weights and dumbells will work. This is a good reason to dust off those weights. This workout makes a great New Year’s Resolution. You should keep track of this workout by listing the exercises in rows and the days you label in columns. Try to do this workout every other day. Below are additional exercises you can substitute for variety. Subbing in new exercises keeps the workout fresh and interesting, increases muscle confusion, and helping make gains.
Workout Built for Football Players
Though this workout was built for a football team, you can easily do it at home. You need weights, a bench or chair, a pull-up bar, a bouncy medicine ball, and a dishtowel. The workout takes about an hour to complete. You can do the workout in any order, though you should mix exercises such that you do not use the same muscle group on consecutive exercises. The exercises marked with * need a partner.
- Pull Ups until failure.
- *Planks 3, 90 seconds, with a weight on your back (25 pounds, weight placed by partner).
- Squats until failure.
- Hold a weight and squat down on each leg as many times as possible.
- *Bench, increase weight daily until failure (partner to spot).
- When you get to 12 comfortable repetitions, you can increase your weight.
- Back Rows (12).
- Kneel on the bench with one knee and lift a dumbbell off the ground to shoulder height with the hand on the same side as you are kneeling, then switch arms and legs.
- Calf Raises (25).
- Hold a weight; stairs are ideal.
- *Incline Bench, increase weight daily until failure.
- When you get to 12 comfortable repetitions you can move up in weight.
- Lateral Raise (30) until failure.
- Hold a dumbbell behind your head and move it up and down.
- Front Raise until failure.
- Hold two dumbbells on your shoulders and push them over your head straight up.
- *Shoulder Raise.
- Hold your arms in front of you and raise them while your partner pushes down.
- Lunges – 50 (except 150 one day per week), holding a weight to your chest.
- *Towel Pulls until failure.
- Hold a towel behind your head, and try to pull it up and down while your partner resists you.
- Seated Press until failure.
- Hold 2 dumbbells in your hands and lift them over your head.
- Box jumps (12).
- Jump on the Stairs.
- *Throw Downs (25).
- You lay on the ground with your legs extended. You bring your legs up, straight, and together. Just raising your feet together may be challenging. Your partner stands with his legs by your ears. You grab his ankles, and he pushes your legs down to the middle, left, middle, right, middle (and so on), and each time your legs are pushed down you bring them back up again.
- Triceps extensions (12).
- Goblin Squats until failure.
- You hold a dumbbell in front of you and squat down.
- *Medicine Ball Throws (12, each side).
- Lay on the ground with your head and feet off the ground. Your partner throws you the ball, and you catch it and throw it to the ground.
- Pumpkin Smashers (25).
- Touch the medicine ball to the ceiling and throw it down in front of your feet. Make sure to use a medicine ball that bounces.
Additional Workout Exercises
You can substitute these exercises one-for-one if you do not have a partner. You should also substitute these exercises into the workout regularly, like when you complete a sheet.
- Russian Twists (15).
- Lie on your back with your feet and head raised; hold your medicine ball. Move it side to side and count when you touch the ground.
- Sit Ups (40).
- Push-ups (40).
- Wall Sits. Sit against a wall for three minutes.
- Lat pull down (15).
- Use a universal machine for this one. Sit and pull the bar towards your chest.
- Dips (65).
- Sit in a chair and raise yourself up and down with your hands,
- Curls (15).
- Lean against a wall to reduce back strain.
- Butterflies (5)
- Either using a universal machine or sitting in a chair and holding dumbells in both of your hands, bring them together over your chest.
- Leg Extensions (15).
- Sit on a bench and raise weight with your ankles. Most benches have an extension for this.
- Leg Raises (15)
- Lie on your back with your feet together and lift them.
Conclusion
Many people may be starting 2025 with the resolution of getting in shape. This workout is a great plan that can be done at home. Several of these exercises require a partner, and it is always good to have someone spot you. However, if you do not have someone, there are substitute exercises you can use to make sure you never have to skip a day and do not get bored with the routine.
