PushUps, Sit-Ups and other bodyweight moves are considered “old school” by many, but guess what? They work.

Push-Ups build the muscles in your chest, back, shoulders and arms, better enabling you to push, grab, catch and tackle. Sit-Ups complement Push-Ups by strengthening the abdominal and hip muscles you use when you dodge a defender or wrestle a ballcarrier to the ground.

Below is a challenging full-body conditioning circuit that pairs Push-Ups and Sit-Ups with other bodyweight moves designed to boost your on-field performance this fall. You can complete the workout indoors or out, depending on the weather. Although you can do the entire routine without equipment, a moderately heavy medicine ball will up the intensity of some moves. Use an exercise mat for extra comfort.

The Bodyweight Conditioning Circuit

The circuit consists of two exercise combos, listed below. Perform all the exercises in a combo back-to-back without stopping. Complete three sets of Combo A, resting for 30 to 60 seconds between sets; then move on to Combo B, performing three sets with 30 to 60 seconds of rest between them.

Combo A

• Superman
• Explosive Push-Ups
• Squat Thrusts
• Prone Planks
• 40-Yard Sprint

Perform 10 reps of each move (Superman, Push-Ups, Squats Thrusts, Prone Planks) and finish with a 40-Yard Sprint. This is a great sequence of exercises starting from the prone position and building up all the muscles you need to get back up on your feet fast.

Combo B

•  Med Ball Sit-Ups to Stand-Ups
• Cariocas

• Start with your back on the ground or a mat with your knees slightly bent and your feet on the ground.
• For an extra challenge, hold a med ball close to your chest.
• Perform a Sit-Up, but continue the motion up until you are standing.
• Lower back into a seated position, lie on your back and repeat nine more times.
• On your last rep, stand up and, still holding the med ball overhead (if you’re using it), perform cariocas to the right 20 yards, then 20 yards to the left.