Want to look like a football player?

By Daisy Carrington, amNewYork Deputy Features Editor | daisy.carrington@am-ny.com

December 5, 2007

Dennis Barry One-arm dumbbell press (Lane Johnson, amNewYork / December 4, 2007)

Unfortunately, being a sports fan has nothing to do with being in shape. You may long for the day when screaming "Let's go Giants!" and passing around platters of buffalo wings becomes its own category in the Olympics, but daydreaming doesn't burn calories, my friend. And sitting on the couch to catch the game every week isn't going to give you a body like Tom Brady.

Hitting the gym just might though.

"There are a number of exercises that can help you run faster, jump higher and improve total body strength," says Dennis Barry, a trainer at Edge Gyms on the Upper East Side.

Barry has designed a workout regimen for all the weekend warriors out there. Touchdown passes from Eli Manning and Chad Pennington, not included.

1. Single-leg leg press
Place your right foot in the middle of the platform on a leg press machine. Once the weight on the machine is released, bring your knee toward your chest, and then push it back out to its full extension. Do three sets of 10 reps on each leg (if 10 reps is too many, you can work your way up to it). This exercise works your glutes, hamstrings and quadriceps.

2. One-arm dumbbell press
Stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in your right hand at shoulder height, and place your left hand on an upright bench for balance. Raise your right hand until it is fully extended, and then bring it back down to shoulder height. Do eight to 10 reps, then switch sides so that your left hand is holding the dumbbell and your right hand is on the upright bench for balance. Perform a total of three sets. This exercise works your shoulders and triceps.

3. Diamond push-ups
Assume a basic push-up position, except bring your hands in to form a diamond shape by touching together your thumbs and index fingers. Keep your feet together. Straighten your arms as you push your body up off the floor. Keep your palms fixed in the same position and your body straight. Hold for a moment while at the top, and then slowly lower your body back to the floor. Do three sets of 10 reps or more if you can. This exercise works your chest, shoulders and triceps.