RASHAD JENNINGS'S GAME DAY WORKOUT
6 moves that shape this running back’s championship body
Though his days on the gridiron are behind him, he still grinds, on the daily. The focus has shifted, though, from the explosiveness he needed to burst into an opening or evade an oncoming tackle. Now, Jennings prioritizes functionality. “My goals are to own every single movement,” he says. “To own flexibility, durability, and also cardio is always going to be huge to me.”
Technically speaking, there is a lot of core work. “So, there might be some curiosity of how to get a body that looks something like this,” he says, with his signature smile. “I'll tell you right now, the first thing that I focus on is core. And core is not just abs. Core is everything from the neck down to the top of the knee, front and back.”
Staying motivated when fitness is no longer a job description presents no challenge for this Renaissance man, who has added a Dancing With The Stars trophy and best-selling author title to his resume. (The latest in his children’s book series, Arcade And The Triple T Token, is out this month). “I keep this one philosophy,” he says. “If I only worked out when I felt like it, I'd never have the body I want. No excuses, emotion versus law. I set aside emotion, and I focus on the law.”
To accept his challenge, put yourself through a circuit of the six moves he demonstrates below, or leave it all on the field in a football-inspired Whipped class—just in time for the big game. You’ll split into teams and conquer each offense, defense, and special teams stations in a workout inspired by Jennings’s signature training style.
For the DIY version, complete a 5-minute total body warm-up including movement in all planes, mobility exercises and a form of plyometrics. Then perform the 6-minute circuit below, followed by a 1- to 3-minute recovery and repeat 3 to 4 times total. You can make this a stand-alone workout or add this quick circuit onto any other workout you are doing, says Amy Dixon, Equinox's director of group fitness programming.
1. Lateral Pass – ViPR
Pick a ViPR weight that will fatigue you after 45 seconds. Complete, then rest for 15 seconds.
2. Quarterback Row – Dumbbells
Choose a dumbbell weight that will fatigue you after 45 seconds (somewhere between 8 and 15 pounds). You should be struggling to complete the last rep in the amount of time you have with full-range-of-motion reps that keep clean form. Rest for 15 seconds.
3. Icky Shuffle – Ladder
Run the drill (using an agility ladder) for 45 seconds. Rest for 15 seconds.
4. Chest Press
Pick a dumbbell weight that will fatigue you after 45 seconds (between 8 and 40 pounds). You should be struggling to complete the last rep in the amount of time you have with with full-range-of-motion reps that keep clean form. Rest for 15 seconds.
5. Fumble Back Extension + Thruster + Blitz Lunge
Run the exercise combination for 45 seconds with full range of motion, keeping clean form. Add speed as necessary. Rest for 15 seconds.
6. Battle Ropes
Perform the drill for 45 seconds keeping clean form. Your goal is to go for burn out. Take 15 seconds rest.