NFL Players Exercise Routines For Newbies Without Going To The Gym

NFL players are always in shape with their incredible workout and exercise routines. They are the perfect models to check out if you want to get in shape. So, as you bet on NFL odds, you can consider working out like NFL players even without going to the gym. Below are some routines you can do at home.   

Tricep Chair Dips

Tricep Chair Dips is a simple exercise to build the strength of your arm, shoulder, and upper body. It helps to maintain the strength of your triceps to prevent muscle imbalances and injury. This exercise is quite versatile and can be done anywhere. Here’s a step-by-step guide on how to do Tricep Chair dips at home:

  1. Find a stable chair/bench and grip the edge next to your hips with your fingers pointed to your feet.
  2. Bring your legs and your feet about hip-width apart. Make sure to look straight ahead with your chin up, with your heels touching the ground.
  3. Breathe as you slowly lower your body, hinging at the elbows until each forms a 90-degree angle. 

Single-Leg Squat 

The single-leg squat, sometimes called pistol squat, is a squat movement performed on only one leg. It helps add balance and stability challenges to the traditional squat. 

This type of squat is an intermediate to advanced exercise. To make it easier for you as a beginner, begin with squat movement on both legs before graduating to single-leg squats. 

  1. Start by standing on your right foot. Ensure you are in a balanced budget position.
  2. Lift your left leg and hold it straight in front of your torso. You could also tilt your knee and raise your left leg to start. Place arms out in front of you or by your side to maintain balance and stability.
  3. Keep your torso up throughout the movement so your core is engaged. 
  4. Gradually push your hips backward as you lower yourself into a squat position. Get low enough that your hips should be parallel to the floor.
  5. Squeeze your glutes as you push your right foot to stand back up. Try to keep your left leg up as you go up and down.


No matter what your workout goals are, you can never go wrong with push-ups. If you are thinking of a no-equipment exercise that you can do anywhere, then push-ups should be at the top of the list. Push Ups help to build strength throughout the upper body. Here’s how to do push-ups: 

  1. Get down on your hands and knees while placing your hands a little wider than your shoulders. 
  2. Straighten your arms and legs. Make sure your arms are firmly placed on the ground, enabling them to carry your body’s weight.
  3. Lower your chest until it nearly touches the floor.
  4. Pause, then push yourself back up.
  5. Repeat the process.

As a newbie, it may not be easy at first, just like when you want to start betting on NFL lines. But you can do more than 100 push-ups per day like the pros. You can begin at your own pace and gradually increase it as you progress.

Matrix Multi-Angle Lunges

Matrix Multi-Angle Lunges is a full-body workout that is excellent for all fitness goals and can be used to achieve many purposes. It strengthens the glutes in every direction that you lunge and minimizes the risk of muscular imbalance. 

You can also do it wherever you are. Just get a comfortable spot with plenty of space, and you can begin. How to make Matrix Multi-Angle Lunges: 

  1. Stand in a split stance with roughly 2 to 3 feet in front of the right foot. Your torso is straight; your shoulders are back and down; stand akimbo( with your hands resting on your waist)
  2. Bend your knees to lower your body until your back knee is just inches from the floor.
  3. At the bottom of this movement, your front thigh should be parallel to the ground with the back knee pointing toward the floor. Your weight should be evenly distributed between both legs.
  4. Finally, push back upwards to the starting position. Trying to keep your weight on the front foot’s heel.

Sidelye Up 

Sidelye up, also known as Side-lying or side-lying leg raise, is an exercise you can include in your daily lower-body strength routine. You can even engage in checking out Vegas NFL odds as you do this routine.  

How to do Side-lying Up

  1. Find a comfortable position with enough space; if you have a mat, that is an added advantage. But if you don’t, the comfortable padded surface will do.
  2. Lie down on your side. Bend your elbow and put it beneath your head, letting it support the total weight of your head. Keep your legs straightened out and piled on top of each other. Ensure you are comfortable and well-positioned.
  3. Raise your upper leg above your hip joint and put it back at its starting position, exhaling as you go. Once you feel your hips and back tense, pause and hold the position for one to two seconds. Then, continue.
  4. Flip over to your opposite side and repeat the same process with your other leg.
Categories: Health

Nicolas Desjardins

Hello everyone, I am the main writer for SIND Canada. I've been writing articles for more than 12 years and I like sharing my knowledge. I'm currently writing for many websites and newspapers. I always keep myself very informed to give you the best information. All my years as a computer scientist made me become an incredible researcher. You can contact me on our forum or by email at [email protected].