{"id":40989,"date":"2011-01-19T15:39:40","date_gmt":"2011-01-19T20:39:40","guid":{"rendered":"https:\/\/www.dietsinreview.com\/diet_column\/?p=40989"},"modified":"2011-01-19T16:38:42","modified_gmt":"2011-01-19T21:38:42","slug":"moms-get-fit-with-an-nfl-quarterback-workout","status":"publish","type":"post","link":"https:\/\/dietsinreview.com\/diet_column\/01\/moms-get-fit-with-an-nfl-quarterback-workout\/","title":{"rendered":"Moms Get Fit with an NFL Quarterback Workout"},"content":{"rendered":"<p>The quarterback is one of the most important positions on a football team, not at all unlike the a mom in family. Like a quarterback she is tasked with running the offense and she calls plays (&#8220;pick up your toys!&#8221;), keeps the offense in line (assigned seats at the dinner table to avoid bickering), reads through the defense (those manipulative little smiles), and adjusts the plays accordingly (reverse psychology!). Because a QB&#8217;s job is never done, and neither is a mom&#8217;s with 3a.m. bedside visits, he has to be in tip-top shape to perform every play; as well, the mother needs to be in tip-top shape to keep up with the demands of her job.<a title=\"football family\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/01\/moms-get-fit-with-an-nfl-quarterback-workout\/\" target=\"_self\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-40992 alignleft\" title=\"football family\" src=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2011\/01\/football-family.jpg\" alt=\"\" width=\"300\" height=\"231\" \/><\/a><\/p>\n<p>Moms certainly deserve seven-figure salaries like professional football players, however, most \u2028accept payment via wilted flowers and hand-drawn family\u2028 portraits.<\/p>\n<p>Since <strong><a title=\"healthy moms\" href=\"http:\/\/us.lrd.yahoo.com\/_ylt=AgvJSxv2a3IRykI0Fg_SstZHfaU5\/SIG=1358j2d7k\/**http%3A\/\/www.dietsinreview.com\/diet_column\/04\/three-reasons-why-its-important-to-be-a-healthy-mom\/\" target=\"_self\">healthy moms<\/a><\/strong> are happy moms, not to mention even \u2028stronger role models for their little ones, we want to help you stay fit like the QBs you resemble. Below is a sample fitness plan for a typical <a title=\"quarterback workout\" href=\"http:\/\/shine.yahoo.com\/event\/biggame\/moms-can-train-like-an-nfl-quarterback-2441776\/;_ylt=AmAI1gCjLzToUS8t8xEcbHFabqU5\" target=\"_blank\">NFL quarterback<\/a>. You already run around like one, now you can get fit like one.<\/p>\n<p><strong>Try the NFL Quarterback Training Program<\/strong>:\u2028\u2028\u2028\u2028<!--more--><\/p>\n<p><strong>Stretching (10-15 minutes)<\/strong>: This is extremely important for maintaining flexibility to prevent injury.<\/p>\n<ul>\n<li>Arm Circles: forward and backward for 30 seconds each<\/li>\n<li>Shoulder Stretch: bring one arm across chest and hold with\u2028 opposite hand, switch after 30 seconds<\/li>\n<li>Neck Stretch: rotate neck clockwise and counterclockwise for 30\u2028 seconds each way<\/li>\n<li>Calf Stretch: place one leg in front of the other and slightly\u2028 bend knee, switch legs<\/li>\n<li>Hamstring Stretch: it\u2019s best to lie on your back and have\u2028 another person raise one leg in the air towards your chest, switch\u2028 legs<\/li>\n<li>Quadriceps Stretch: stand in stationary position and pull one \u2028heel up toward the glutes, switch legs<\/li>\n<li>Knee to Chest Stretch: lie on back and gently pull one leg or \u2028knee into chest, switch legs<\/li>\n<\/ul>\n<p><strong>Weight Training (30-60 minutes)<\/strong>: This is important\u2028for strength and endurance. The stronger you are in the gym, the stronger you will be in everything else you do. Do 3 sets of 15 of the following:<\/p>\n<ul>\n<li>Chest Press<\/li>\n<li>Leg Curls<\/li>\n<li>Leg Press<\/li>\n<li>Biceps Curls<\/li>\n<li>Rope Triceps Extensions<\/li>\n<li>Dumbbell Squats<\/li>\n<li>Seated Rows<\/li>\n<li>Split Squats<\/li>\n<li>Shoulder Circuit (bar shrugs, dumbbell front raises, dumbbell\u2028side raises, rear deltoid , and light shoulder press)<\/li>\n<\/ul>\n<p><strong>Abdominal Work (10-20 minutes)<\/strong>: This is important for building <strong><a title=\"core strength\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/06\/getting-to-know-the-core\/\" target=\"_self\">core strength<\/a><\/strong>.<a title=\"mom fitness\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/01\/moms-get-fit-with-an-nfl-quarterback-workout\/\" target=\"_self\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-40994\" title=\"mom fitness\" src=\"https:\/\/www.dietsinreview.com\/diet_column\/wp-content\/uploads\/2011\/01\/mom-fitness.jpg\" alt=\"\" width=\"300\" height=\"231\" \/><\/a><\/p>\n<p>3 sets of 50 repetitions of the following:<\/p>\n<ul>\n<li>Crunches<\/li>\n<li>Bicycle Crunches<\/li>\n<li>Oblique Crunches<\/li>\n<\/ul>\n<p>Followed by:<\/p>\n<ul>\n<li>Leg Lifts: 3 sets of 30 repetitions<\/li>\n<li>Planks: 3 sets of 1 minute<\/li>\n<li>Side Plank: 3 sets of 1 minute<\/li>\n<li>Stability Ball Crunches: 3 sets of 30 repetitions<\/li>\n<li>Bosu Ball Crunches: 3 sets of 30 repetitions<\/li>\n<\/ul>\n<p><strong>Conditioning (alternate days)<\/strong>: <strong><a title=\"triathlon endurance training\" href=\"https:\/\/www.dietsinreview.com\/videos\/swimming-workouts-endurance-training-for-triathlon\/\" target=\"_self\">Endurance training<\/a><\/strong> is necessary for stamina, which you and the QB need to make it through the game and stay a play ahead of the kids!<\/p>\n<ul>\n<li>Long Distance Conditioning: 1-4 mile jogs<\/li>\n<li>Sprints: 3-300 meter, 5-100 meter, and 7-40 meter sprints<\/li>\n<li>Agility Drills: dot or cone drills: sprint, back pedal, and\u2028 side shuffle<\/li>\n<\/ul>\n<p>At first glance it looks like a lot of work. And remember, this is what a full-time quarterback does. So tackle this like you do anything else &#8211; a piece at a time. Break this workout in to\u2028 sessions: A part in the morning, a part in the evening, and even get\u2028 your kids involved when you can. The older ones can jog with you and the younger ones will find crunches, squats and arm circles to be a fun, playful game!<\/p>\n<p>You have to make time for yourself if you&#8217;re going to be the fit, happy, healthy mom you deserve to be, and your kids deserve to have!<\/p>\n<p><strong>Try this to tackle your fitness:<br \/>\n<\/strong><\/p>\n<p><strong><a title=\"the mommy diet\" href=\"https:\/\/www.dietsinreview.com\/diets\/the-mommy-diet\/\" target=\"_self\">The Mommy Diet by Alison Sweeney<\/a><br \/>\n<\/strong><\/p>\n<p><strong><a title=\"circuit training for women\" href=\"http:\/\/us.lrd.yahoo.com\/_ylt=AgdMB.Fo_bbG_V7c2NJUs_5HfaU5\/SIG=12jjd5ncp\/**http%3A\/\/www.dietsinreview.com\/diet_column\/08\/circuit-training-for-the-busy-mom\/\" target=\"_self\">Circuit Training for Busy Moms <\/a><\/strong><\/p>\n<p><strong><a title=\"biggest loser super bowl recipes\" href=\"https:\/\/www.dietsinreview.com\/diet_column\/01\/biggest-losers-superbowl-recipes-by-curtis-stone\/\" target=\"_self\">Biggest Loser Super Bowl Recipes by Curtis Stone<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The quarterback is one of the most important positions on a football team, not at all unlike the a mom in family. Like a quarterback she is tasked with running the offense and she calls plays (&#8220;pick up your toys!&#8221;), &hellip; <a href=\"https:\/\/dietsinreview.com\/diet_column\/01\/moms-get-fit-with-an-nfl-quarterback-workout\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[18,58],"tags":[446,1373,7525,268],"class_list":["post-40989","post","type-post","status-publish","format-standard","hentry","category-fitness","category-womens-health","tag-football","tag-moms","tag-super-bowl","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/40989","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/comments?post=40989"}],"version-history":[{"count":8,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/40989\/revisions"}],"predecessor-version":[{"id":40996,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/posts\/40989\/revisions\/40996"}],"wp:attachment":[{"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/media?parent=40989"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/categories?post=40989"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsinreview.com\/diet_column\/wp-json\/wp\/v2\/tags?post=40989"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}