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Cam Newton’s Total-body Off-season Workout

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

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Cam Newton
Grant Halverson/Getty Images
Cam Newton
Grant Halverson/Getty Images

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.

Routine

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Newton's Off-Season Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Neck Rotations

Equipment
No Equipment
Sets
2
Reps
10
Rest
60 sec
Exercise 2 of 9

Physio Ball Leg Curl

Equipment
Sets
3
Reps
10
Rest
60 sec
Exercise 3 of 9

Shoulders-Elevated Hip Lift

Equipment
Sets
5
Reps
10
Rest
60 sec
Perform with bands.
Exercise 4 of 9

Bulgarian Split Squat

Equipment
Sets
5
Reps
5*
Rest
60 sec
*Per leg.
Exercise 5 of 9

Single-Arm Cable Row

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
10*
Rest
60 sec
*Per arm. Perform half kneeling.
Exercise 6 of 9

One-Arm Kettlebell Press

Equipment
Sets
3
Reps
8*
Rest
60 sec
*Per arm. Perform kneeling.
Exercise 7 of 9

Rotator Cuff Band Circuit

Equipment
Sets
3
Reps
10-15
Rest
60 sec
Exercise 8 of 9

Seated Medicine Ball Rotation

Equipment
Medicine Ball
Sets
3
Reps
15
Rest
60 sec
Exercise 9 of 9

Combo Lunge

Equipment
Sets
3
Reps
4*
Rest
60 sec
*Per side. Perform both a forward and a reverse lunge. That's one rep. Perform with bands.
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