Workout Routines

Drill Belly-Check: The 2-Minute Super Bowl Workout

More dedicated to staying inflated than the Patriots' balls? Do this drill like the pros on the field.

David Sandler, MS, CSCSD thumbnail by MS, CSCS*D
11 Fat-Fighting Training Tips
Duration 2 min
Exercises 16
Equipment Yes

Whether your team wins or loses, you might fall prey to the Super Bowl festivities and super-size your waist. While there is no true way to boost your metabolism permanently, you can give your body a lift with the right supplements and a training methodology similar to the two-minute drill in football.

Supplemental Strategy

supps

There are three things you can do immediately with supplements that will help.

1. Take Your Aminos 

Make sure your product has at least five grams of Branched Chain Aminos in every dose. BCAAs will provide support you need as you take on those appetizer platters. You'll need to take two to three extra servings a day with at least one arount your workout to help preserve lean muscle and improve your recovery.

2. Grab a Thermo

Consume a powerful thermogenic agent right after the game to help accelerate your metabolic rate and provide a steady stream of fuel for exercise. A “thermos” will ignite your metabolic activity, and help utilize sugars and fats. Basically, they help cut fat, especially when in a calorie-restricted diet. Some thermos can help curb your appetite too, so taking it before you chow down may help reduce some of your desire to go for another helping.

3. Drink Some Protein

Downing a pregame shake 30 minutes before the festivities, can help curb your appetite. Additionally, the added protein will help balance out the high fat, high carb diet you will encounter during the game. Hit 40 to 60 grams of a low-carb protein shake and add blueberries to help accelerate the fuel utilization process, improve digestion, and reduce inflammation from extended eating.

The Two-Minute Drill

curl

Just like the football version of this drill, this is for an emergency situation.

Every move has to be quick, calculated, and unanticipated by the enemy (your fat). You need to increase your metabolic rate, and drive your calorie-burning deep in to the red zone. Hit the weights with fast, efficient, short sets that eat up calories. Since slow and long won’t cut it, general cardio is out. Sure, it helps burn a few calories, but it takes too long and doesn’t push your metabolism hard enough. Instead, your gameplan should be to end your workout with a high-intesity cardio routine.

You will complete one set of six to eight reps in no more than 20 seconds, then take a 20 seconds of rest then repeat for two more sets. It should take two minutes to finishe each phase of this workout. While you can choose to do several two-minute groupings per body part, the idea is to keep a torrid pace and work as many muscles as possible. To press the pace, you should alternate between push and pull exercises and use machines, cables and dumbbells at a moderate weight. Finally, to finish hard with a strong fourth quarter, end push workouts with 10-second sprints followed by 20- to 30-second walks.

Short, sweet, and effective. Stay focused under the football pressure with the strongest calorie burning defense possible. Repeat this routine three to four times per week, and rest assured that your over-indulgence won’t fight back.

Two-Minute Drill

Exercise 1

Leg Press How to
Leg Press thumbnail
3 sets
6-8 reps
20 sec rest

Exercise 2

Machine Seated Chest Press
exercise image placeholder
3 sets
8 reps
20 sec rest

Exercise 3

Wide-Grip Seated Cable Row You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Wide-Grip Seated Cable Row thumbnail
3 sets
8 reps
20 sec rest

Exercise 4

Barbell Hack Squat You'll need: Barbell How to
Barbell Hack Squat thumbnail
3 sets
6-8 reps
20 sec rest

Exercise 5

Incline Barbell Bench Press You'll need: Bench, Barbell How to
Incline Barbell Bench Press thumbnail
3 sets
8 reps
20 sec rest

Exercise 6

Reverse-Grip Pulldown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Reverse-Grip Pulldown thumbnail
3 sets
8 reps
20 sec rest

Exercise 7

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
3 sets
8 reps
20 sec rest

Exercise 8

Military Press
exercise image placeholder
3 sets
8 reps
20 sec rest

Exercise 9

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
3 sets
8 reps
20 sec rest

Exercise 10

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
3 sets
12 reps
20 sec rest

Exercise 11

Pec Deck
exercise image placeholder
3 sets
10 reps
20 sec rest

Exercise 12

Dumbbell Rear Delt Flye You'll need: Dumbbells How to
Dumbbell Rear Delt Flye thumbnail
3 sets
10 reps
20 sec rest

Exercise 13

Lying Hamstring Curl
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3 sets
10 reps
20 sec rest

Exercise 14

Machine Triceps Extension
exercise image placeholder
3 sets
10 reps
20 sec rest

Exercise 15

Barbell Biceps Curl You'll need: Barbell How to
bicep curl thumbnail
3 sets
10 reps
20 sec rest

Exercise 16

Standing Dumbbell Calf Raise You'll need: Dumbbells, Weight Plates How to
Standing Dumbbell Calf Raise thumbnail
3 sets
10 reps
20 sec rest
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