It’s nearly time for that beloved annual tradition: Super Bowl Sunday! We’re so excited we could run the length of a football field. Well, almost.

To be honest, we often find ourselves taking a very different posture on game day every year: parked on the couch with a plate of food in our laps.

Tips and recipes to make this game day a healthier one

So, in the spirit of getting more active—we challenge you to join us in clearing that furniture out of the way and getting friends and family involved in this fun and fast-paced Super Bowl workout. You’ll perform exercises according to what happens during the game, so you’ll never know what’s coming next!

How to play

Throughout the game, scroll down to the event or play you just saw for a video of the corresponding exercise. If you don't see an exercise for certain plays, add your own moves into the mix!

When nothing’s happening: jog/march in place or stretch to keep those muscles warmed up! During the commercial breaks: give yourself a break. During the halftime show: DANCE!


Burpees equal to score

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Field Goal

15 push-ups

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First Down

20 bicycle crunches

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25 jumping jacks

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Penalty Flag

30 seconds quick feet

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Extra Point

20 squats

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25 mountain climbers

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Pass play of 20+ yards

15 squat jumps

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30 crunches

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30 seconds high knees

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Helping you “Thrive” on game day and every day

Need help establishing a healthier lifestyle? We’re on your team! Get more information on YMCA memberships and health and fitness programs at your local YMCA fitness center near you.