Athlete/Celebrity Workouts

Cam Newton's Total-body Off-season Workout

Enhance mobility, flexibility, and conditioning with this NFL workout.

by
Cam Newton
Grant Halverson/Getty Images
Grant Halverson/Getty Images
Exercises 9
Equipment Yes

Stats

QB | Panthers
Age: 28
Height: 6'5"
Weight: 245 lbs
Years Pro: 7

Cam Newton's blend of height, strength, and speed led to 35 touchdown passes, a 99.4 QB rating, an MVP award, and a trip to the Super Bowl against the Denver Broncos in the 2015–16 season. And despite a less-than-Cam-like 2016 season in which injuries limited him to just 19 TD passes, his blazing speed (4.5 40-yard dash) and incredible athleticism have made him a fan favorite, while his balls-to-the-wall training ethos has made him a favorite of Panthers strength and conditioning adviser Jason Benguche.

“Our workout strategy this off-season, given that Cam had shoulder surgery, was a little more challenging,” says Benguche. “But the overall goal of our total-body program is to prepare him for the upcoming season with a regimen that includes a core circuit, light conditioning, flexibility training, and movements that enhance mobility.”

Newton’s love of training (see his off-season workout below) and proper nutrition dates back to his epic conquests at Auburn, where the 2010 Heisman Trophy-winner enjoyed a 14–0 run en route to the national championship that season. Fast-forward, and his flashes of sheer greatness in 2015 once again point to Newton as a front-runner for this season’s MVP award. But always the ultimate team player and strength warrior, his only focus is on winning games rather than personal honors.

Newton's Off-Season Workout

Exercise 1

Neck Rotations You'll need: No Equipment How to
Pick Up Your Delts thumbnail
2 sets
10 reps
60 sec rest

Exercise 2

Physio Ball Leg Curl
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3 sets
10 reps
60 sec rest

Exercise 3

Shoulders-Elevated Hip Lift
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5 sets
10 reps
60 sec rest
Perform with bands.

Exercise 4

Bulgarian Split Squat
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5 sets
5* reps
60 sec rest
*Per leg.

Exercise 5

Single-Arm Cable Row You'll need: Adjustable Cable Machine, D-Handle Attachment How to
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3 sets
10* reps
60 sec rest
*Per arm. Perform half kneeling.

Exercise 6

One-Arm Kettlebell Press
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3 sets
8* reps
60 sec rest
*Per arm. Perform kneeling.

Exercise 7

Rotator Cuff Band Circuit
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3 sets
10-15 reps
60 sec rest

Exercise 8

Seated Medicine Ball Rotation You'll need: Medicine Ball
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3 sets
15 reps
60 sec rest

Exercise 9

Combo Lunge
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3 sets
4* reps
60 sec rest
*Per side. Perform both a forward and a reverse lunge. That's one rep. Perform with bands.
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