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
27 comments
hi jeff.. this was indeed a crusher.. i would try keep it at 80 and not 100… definitely a thumbs up.
athleanx was the only program that allowed me to finally see my 6 pack in years in the shortest time!
You're the best Jeff!
This is one of the most unique workout I've ever seen. You are very creative. If I do all body workouts like this should I work out every other day rather than day after day?
He looks soooo beefy in this vid. Looking good!!
not good football
Honestly I really wouldn't have cared if Jeff called this an NFL work, either way I would understand what hes trying to show
I used the analogy to prove a point. Obviously I wouldn't care if he said NFL either. But the community associates MMA(with is martial arts) all with the UFC; and that's retarded. If I called everyone throwing a ball an NFL player, or everyone dribbling an NBA player, it wouldn't make ANY sense. People doing it with MMA is the same thing. It's just improper, it grammatically and physically makes no sense. "Hey, can make an UFC workout?!?!" LOLWUT, a workout of an organization?..
sheesh he made a tiny error… we all understood what he meant anyway..
you're right… college is better =)
Love it! Keep them coming. I need them.
You need to stop being a sour puss. A UFC workout would involve workouts that they use in the UFC program. An NFL workout would involve workouts that they would use in the NFL.
whoa, wait… what?! This is my hometown!! Thats Westport! Thats the elementary school i went to, and middle school on the other end. HOLY SHIT!! I played pee-wee football on this field… and ran my first mile around this track… omg.. Ive been watching these videos, and i had no idea! haha wow!
I know players that are 5'7" 145 pounds playing in college. Don't say you were too small to play at the next level. Sorry but you obviously just didn't have the necessary talent.
you are a god
I like your creativity when it comes to doing challenging workouts, but can you create a workout that is more specific to football. Maybe you could have done a workout that incorporated cone drills, sled pulls, or speed ladder drills. Idk but the dumbells just seem a little out of place on the football field
Just did this one today! An amazing workout as usual. Also did 5 or 6 40 yd dash at the end of it!! Thanks Jeff!
Wel done mate, Legend!
easy with those kinds of dumbells but most people dont have those
2:45 dont you mean the 40 there is no 60
6:10 there we go
What kind of dumb bells are those
you are the man!! seriously a machine
I did this burst training workout last Thursday and OMG it had me so gassed! I did it with 20lb dumbbells but next time when I attempt it I'm gonna use 30lb for more of a challenge. The only issue I had was with the rows at the end with the knee tuck it put me off balance some cause my dumbbells are round so they moved when I attempted so I just did normal rows. The burpees are what really kill you in between. Overall I love this workout and thanks Jeff for all the videos on here and the Athlean X program which I started 3 weeks ago, look forward to every workout and def look forward to the other programs down the road.
You don’t have the size? 5’8 and like what 280lbs? There’s people smaller lol
Beaxst/Monster 🏃🏻♂️🏋🏻♂️💪🏻🔥🐐🐐🐐 best trainer/person ever wish I could meet you and train with you!
I hate football and yet I'll give this workout a try.