Even if the term “Deflategate” means nothing to you or you would much rather tune into the second annual Kitten Bowl, chances are you’ll be spending at least a little time in front of the TV on Super Bowl Sunday.
Between the pizza, wings, beer, nachos and more that’s likely to be on the menu, the Calorie Control Council estimates that average Super Bowl snacking could easily add up to around 2,400 calories — more than many people need in an entire day.
But you don’t have to let the big game undo all your hard work to be healthy the rest of the week. As an alternative to a typical drinking game, we’ve compiled some easy exercises you can do as you watch, from your spot on the couch. Let’s see what you’ve got!
Start with a little warmup. At the start of the game and at the start of the second half, do these football-inspired high knees for 30 seconds.
Imagine a big tire is on the ground in front of you. Moving laterally, step in and out of the tire, lifting your knees high. Keep a good amount of give in the knees for a soft landing (your downstairs neighbors will thank you) and your arms held by your sides.
Every time either team scores a touchdown, complete six Supermans. Do a seventh if the team completes the extra point.
Lying on your stomach, extend your arms above your head, palms down. Tighten the core and glutes, lifting your arms, legs and chest off the floor. Hold momentarily before slowly lowering your limbs back to the ground. Keep your eyes toward the ground so as not to arch your neck. And if you’re not watching at home, hope your host has sweep the floor recently.
At every first down, do five triceps dips on the couch or your chair.
Sit at the very edge of your couch and place your hands just outside your hips, fingers facing forward. Extend the legs out in front of you, planting your heels into the ground, and lift your core as if performing a reverse plank. Lower your body toward the ground using your arms until your elbows form a 90-degree angle, then push up with the arms to return to an elevated position. If this is a little too tough, try bending the knees and planting the feet flat on the floor instead.
Every time there’s a touchback on a kickoff, do five lunges on each side.
If that kick returner’s taking a knee, you should be too. Step the right foot forward and the bend the knees until both form 90-degree angles. Your front thigh should be roughly parallel with the ground. Keep that front knee in line with the second toe. Return to standing, the step forward with the left foot and repeat.
Whenever there’s a fumble, do 10 pushups.
As you’re waiting for that pile of players to disperse, pump out 10 pushups. Keeping the hands close to the chest, lower your body without letting the hips drop or pop up. When your chest is about the size of a fist away from the floor, push up to starting position. If you’re not quite ready for a full pushup, there’s no shame in a perfect modified pushup.
Whenever there’s a field goal, complete five squats.
Take a few seconds to get up off that couch — but don’t go far. Place your feet slightly wider than shoulder-width apart and, keeping your weight in your heels, squat down until your rear end just barely grazes the couch. Keeping your chest up, push through the heels to return to standing.
If there’s an interception, do five modified burpee deadlifts.
This modified take on the burpee is far less terrible, promise. Start standing, then squat to the floor, placing the hands on the ground inside of the knees. Jump your feet back into a plank position, then forward again into a deep squat, keeping the chest up and back flat. Return to standing and squeeze the glutes, thrusting the hips forward. If this is too easy, add the traditional burpee’s pushup back into the mix. And if you want even more of a challenge, hold dumbbells throughout the whole routine — if you have some at home, that is.
Any time Katy Pery sings the word “firework” during her halftime performance, do five star jumps.
The California girl’s halftime show is sure to be unpredictable, but should she perform her hit “Firework,” you’re up: Start standing, squat low, then propel yourself up through your heels, extending the arms and legs out at an angle as you do — because baby, you’re a firework.
If there happens to be a wardrobe malfunction, hold a plank for a minute. And at the very least, use those commercial breaks as a reminder to stand up every once in a while!