Good morning football fans! One of our favorite times of the year is here in just 7 days…Bronco season! In honor of our 7 day countdown to the first Bronco game of the year, today’s workout of the week is ALL BRONCOS! This game day workout will have you sweating and ready for some game day treats.
For this workout we are going to spell out the Denver Broncos. So for each letter, you do as many reps as that letter’s placement in the alphabet. So for example A, B, C, D. For D we do 4 reps. Each workout has name associated with a Bronco player! We have….
Manning Manmakers
Sanders Squat Thrusts
Thomas Tire Run
Keenum Kettlebell Twists
Harris Jr. Jumping Jacks
Von Miller Up Downs
Jake Butt Burpees
You’ll do 5 rounds… one for each quarter + an overtime round. Each round is 7 minutes long. The timer is there this time to push you, you have to try and get all the moves done before that timer goes off! If you want a CHALLENGE and want to really sweat and burn some serious calories, you can do the advanced FULL Elway 7, which is 7 7 minute rounds….Here’s my max heart rate and calorie burn from the full Elway 7… 😳 💪🏼 ⬆️
There’s a reason all athletes are in unbelievable shape, and look the part too. They put in HARD work! SO train like an athlete today …
Especially if you’re planning on having some game day snacks later!
**Reminder-If you are new to my page and workouts- PLEASE visit and read my “Fitness From Scratch- Where to Start” article- lots of important information before you get started!
Let’s get to it!
- Time- 5 rounds- 40 minutes
- Advanced-7 rounds- 55 minutes
Equipment:
- – Exercise mat or soft surface to lay on
- Light/medium dumbbells (I’m using 10 lbs)
- Water
- Some sort of stopwatch/timer– I recommend downloading this Gymboss app! I use it often, so you’ll probably see it pop up again in my workouts- it sets alarms for interval workouts. Click here for Android Devices. Here for iPhones. Music- Plan out your playlist ahead of time! Find songs that pump you up and motivate you.
- Space– Space for your mat and to move
- Attitude– have FUN with it! It’s time to take care of your body!
**Please remember to watch the quick video below to see how to properly do each move!
The Elway 7
- D- 4 Jake Butt Burpees
- E- 5 Manning Manmakers
- N- 14 Sanders Squat Thrusts
- V- 22 Thomas Tire Runs
- E- 5 Manning Manmakers
- R- 18 Keenum Kettlebell Twists
- B- 2 Jake Butt Burpees
- R- 18 Keenum Kettlebell Twists
- O- 15 Harris Jr. Jumping Jacks-(Jump squats for a challenge)
- N- 14 Sanders Squat Thrusts
- C- 3 Jake Butt Burpees
- O- 15 Harris Jr. Jumping Jacks
- S- 19 Von Miller Up Downs
Set your timer for 7 minutes, get through all of the DENVER BRONCOS before the timer goes off. Rest for one minute, then repeat 5x, 7x for a challenge!
Have fun and GO BRONCOS!!! 7 Days to go!