Workout Routines

Linebacker's Circuit Workout Keeps You Sweating

Injury forced former Florida linebacker Todd McCullough to rethink his training—and his results have never been better.

by
Linebacker's Circuit Workout Keeps You Sweating
Duration 20 min
Exercises 4
Equipment X

I grew up a big University of Florida fan and got to see that childhood dream of playing for them come true. I always lifted heavy. In high school I benched 335, but injuries started to pile up in college. I’ve had three knee surgeries and two shoulder surgeries. I knew something had to change, but if I didn’t sweat every day, I’d go insane. So I started playing around with yoga, and my body started to feel great.

At the same time, I started to lose muscle hardness and definition. I didn’t look as ripped as I had been. Over the next few years, I merged yoga and resistance training. What I came up with was a series of 20-minute workouts you can do on a yoga mat.

Try the workouts and they’ll really kick your ass and you’ll feel better. You’re going to take your whole body through full ranges of motion, and you’ll be much better off for it.

Everyone should ask themselves, “Am I developing functional strength?” It’s one thing to isolate a muscle, but we don’t move like that. You need to use the whole body.

QUICK TIP: To get a taste for McCullough’s style, turn regular pushups into T-pushups (shown) to engage your core.

Get more workouts at tmacfitness.com and connect with McCullough on Twitter: @tmacfitness

Directions for workout below: Complete this circuit five times through, resting as little as possible.

The Workout

Exercise 1

Downward Dog Pushup
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-- sets
15 reps
-- rest
*From a pushup position, pike your hips in the air, then flatten out, do a pushup, and repeat.

Exercise 2

Squat Jump
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-- sets
15 reps
-- rest

Exercise 3

Plank with Knee to Elbow You'll need: No Equipment How to
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-- sets
10 reps
-- rest
From a plank position, alternate bringing your opposite elbow and knee together, and squeezing your abs. 10 per side.

Exercise 4

Lunge to Kick
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-- sets
10 reps
-- rest
10 per side.
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