When I was in college, the Superbowl was a great opportunity to be creative at making up drinking games. For example, every time your team made a first down, you chugged a beer. Now that I’m a little older (and hopefully a little wiser), I thought it could be fun to create a Superbowl game at home that would incorporate exercise.  At least this could balance out all of the munchies that I’m sure we’ll eat during the game.

So when you’re sitting in your comfy chair watching the game, try out these armchair athlete exercises.

1. Chair squats – When your team makes a first down

  • Stand in front of a chair with your feet hip-width apart. Keep your knees over your feet.
  • Slowly lower your bottom toward the chair without actually sitting down. Be sure to tighten your abdominal muscles to help support your back.
  • Keep your knees over your ankles and place your weight in your heels throughout the full range of motion. Place your arms out in front of you to help keep your balance.
  • Straighten your body upright.
  • Repeat for the number of commercials you have watched so far.

2. Chair dips – When your team scores a touchdown

  • Sit down and warp your fingers around the front edge of a chair, sliding your body forward until your bottom is just off the chair.
  • Adjust your feet so your heels are a couple of inches in front of your knees.
  • Start with your arms straight, and then bend your elbows to lower your body toward the floor.
  • Point your elbows directly behind you – do not let them flare out to the sides, stopping when your elbows are at a 90-angle.
  • Press back up, straightening your arms.
  • Repeat for the number of points your team has on the score board.


3. Chair lunges (single-leg split lunge) – When the other team scores

  • Stand facing away from the chair seat, taking a large step forward away from the chair.
  • Place the top of your left foot on the forward edge of the chair’s seat.
  • Bending your right knee, drop your hips straight down between your feet, left knee pointing down, until both knees are bent at a 90-degree angle.
  • Straighten your right leg so you are back in a one-leg standing position,
  • Repeat the same number of times your team’s quarterback shirt numbers then do the same thing on your other leg.

4. Chair pushups – When a beer commercial comes on the TV

Here are two options for a chair pushup:

Feet on the Ground

  • Place your hands on either side of the chair seat, and grip it with both hands. You should have a firm hold on the chair to keep you steady.
  • Extend your legs out so your body is completely straight at an angle with your head at the high end. Extend your arms so they are straight and you have propped your body up from the chair seat.
  • Bend your elbows so you lower yourself to the chair seat. Once you are in that position, push back to the starting position to complete one push-up.

Feet on the Chair

  • Lie on the floor in front of the chair with your feet next to the chair and your head at the farthest point. Lift both feet and place them on the chair with your toes pointed downward.
  • Press your palms to the ground and straighten your arms, lifting your body. Lower yourself back down to the ground to complete one pushup.


  • Repeat either of these chair pushups for the remainder of the commercial.

5.Chair crunches – When the other team scores a touchdown

  • Sit toward the edge of a chair. Your fingers should face the ground.
  • Lean backward a few inches or until you feel your core engaged.
  • Extend both legs out slowly so they are completely straight, without touching the ground.
  • Bend the knees and bringing both legs in toward your chest.
  • Repeat the number of minutes left on the clock.

Well, there you have it: two lower-body exercises, two upper-body movements and one for the core. The Superbowl can be a good workout for real quarterbacks as well as those jumping up and down from their armchair.