How To Work Out Like a Football Player and a Free Circuit Training Workout (As Seen on ABC Chicago)

Use that high energy from watching the recent Super Bowl to challenge yourself to this fresh, football-inspired workout! Health and Fitness Expert and Women’s Weight Loss Coach Stephanie Mansour took these reporters through the circuit on ABC Chicago’s Windy City Live. Watch the video then read below before trying it out for yourself!


Getting in the mood to work out isn’t always easy, we all know the motivation struggle. Whether you’ve been crushing those New Year’s Resolutions or haven’t even worked out once this year yet, here is some inspiration to get up and moving: a strength and cardio circuit of new fat-burning moves!

This circuit can be done anywhere, even your own home, and you don’t need any equipment. I always advise my private weight loss clients to do a workout like this before any big event so they can enjoy some party foods—guilt-free! I guarantee you’ll feel proud, accomplished, and healthier after pumping this circuit out!

Put on your workout shoes and let’s get started.

Move #1: Cardio Warm Up

First, let’s get in the zone. You’ll need a space large enough that you can move forwards and backwards about 10 feet. From your starting point, do butt kicks all the way until your ending point. Then immediately backpedal all the way back to start!

Repeat at least once more.

Move #2: Side to Side Jumps

Now that you’re nice and warm, let’s jump around! Pick a line in your carpet and jump over and back in a side-to-side motion. Plyos are great for building strength, getting your heart rate up, and working your balance.

See how many hops you can get done in 10 seconds!

Move#3: Big Game Shuffles

Now let’s Step It Up into some serious strength training cardio. Squat down and shuffle sideways from one side of the room to the other. When you get there touch your outside hand down to the ground. Now shuffle all the way back to the starting side and touch that side. This is going to light a fire in your quads and glutes!

Aim for 3 there and back again shuffles.

If you need more and have time, repeat the entire circuit.

For more at home workouts like this, check out my Step It Up with Steph DVD. My signature slim-down workouts will guide you through warming up, cardio, and strength training. Then cool down and bliss out with the yoga and meditation also included!

If weight loss is your goal this year, exercise will totally help you get there in a healthy way. You also need to prioritize how you fuel your body. I offer nutrition coaching and fitness training in Chicago, but also have many resources available online.

For guidance in the kitchen take a look at my 7-Day Easy Meal Plan and Recipe Book. Delicious, wholesome meals that won’t take hours to prepare, and I even included a shopping list to save you even more time!

As a private weight loss coach and a private fitness coach for women, I specialize in helping successful women lose weight.


If you’re looking for a life coach, a wellness coach, or a confidence coach in Chicago and beyond, you’ve come to the right place! As a certified personal trainer for women, Yoga Instructor in Chicago, Pilates Instructor in Chicagoland, and certified professional life coach in Chicago, I work with successful women across the country as a private weight loss coach for women.


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