The Ultimate Football Workout - GRIDIRON GRIND Workout

Pro Athlete Workout System –

Calling this the ultimate football workout is quite a claim, but I can tell you, if you just take a shot at this one you’ll quickly see what I mean. Combining elements of strength training, anaerobic and aerobic conditioning, sprinting, agility and power…this football workout is insane and is yet another example of the power of ATHLEAN BURST training.

The rules of this football workout are simple. First, you DO NOT need to be a football player or a pro athlete to do it. Second, you need to gradually work up to this one since it is definitely one intense and insane challenge.

The workout is structured as follows. Put a pair of 30lb dumbbells on the 20 yard line and then start at the goal line. You’ll sprint to the 20, do 10 reps of dumbbell thrusters and then sprint back to the goal line. However long it took you to complete the sprint / exercise / sprint combo is how long you’ll have to do burpees for (I told you this was insane!).

Next, your rest period for this “football workout” is to walk to the 20 yard line, pick up the dumbbells and farmers walk them to the 40 yard line. Jog back to the goal line and then start your next sprint…this time to the 40 yard line. Here you’ll do 10 reps of line cross pushups, get up and sprint back to the goal line. Once again, you’ll need to do burpees for as long as it took you to do that last combo.

Continue on in this format doing 5 reps of Split Squat Swings on each leg at the 60 yard mark, 10 reps of Dumbbell High Pulls at the 80 yard line, and finally 10 reps on each arm of the cross knee renegade rows! That is…if you’re still standing!

When you’re done with this ultimate football workout and you’re looking for an even more insane challenge – then take your athletic training to the next level and get the complete 90 day ATHLEAN-X training program at

Remember, you don’t have to be a pro athlete to look like one. You just have to train like one! See you on “TEAM ATHLEAN”!

For more workout options here on youtube head to our channel at

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