Super Bowl Sunday Workout — 1st Annual (or Super Bowl Workout I)

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A Marine runs for a touchdown during a football game at Fort Pickett.
GySgt Michael N. Tellis, with 26th Marine Expeditionary Unit's command element, runs for a touchdown during a football game held by the supply section as part of a physical training session aboard Fort Pickett, Va., April 2, 2010. (Lance Cpl. Santiago G. Colon Jr./U.S. Marine Corps photo)

I was recently motivated to start a new tradition -- a butt-kicking workout on Super Bowl Sunday. It typically never fails. The Super Bowl ends up with me at a party, having overeaten and drank one too many beers. So to feel less guilty about a feast day that rivals Thanksgiving, here is a plan to add a few more calories to the bank that day on what is usually a "rest day."

If you are a cardio lover: Get outside and walk, jog or put on a backpack and ruck for an hour. Depending on what you select, you can burn in the range of 300-600+ calories per hour. If the weather outside is not agreeing with you and is responsible for your lack of outdoor activities, get on a treadmill, bike, rower or swim, and you can burn even more calories in an hour of a variety of challenging cardio.

If you want to lift or PT: Find a pull-up bar and mix in a PT pyramid (pull-ups, push-ups, sit-ups) or get in the gym and lift. Mix in five-minute cardio intervals (fast/slow) to burn extra calories during your time in the gym and "rest" the muscles between sets of lifting. If you have a TRX, you cannot go wrong with an intense TRX workout mixed with some intervals for cardio.

For optimal results -- do both: PT/lift and following cardio cooldown.

Mix in any of the above options together from the resistance and cardio lists and get it done. Give yourself a good and steady movement time of 60-90 minutes for the highest amount of calorie burn. You will not feel guilty about enjoying yourself, or you will crave healthier food and drink options after busting it earlier in the day.

Football fans: Maybe if we treat the entire season like this, 25% to 33% of us will not have an average weight gain of 10-20 pounds. Enjoy the game, and go get some.

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Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you’re looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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