Skip to main content
  1. Home
  2. Health & Fitness

7-time Super Bowl champion Tom Brady shares his latest workout routine

Workout like an American football star with this effective morning circuit

By
Tom Brady on the red carpet in a suit
OSCAR GONZALEZ FUENTES / Shutterstock

As an American former professional football quarterback, staying in shape has always been a top priority for Tom Brady. Exercising has helped Brady keep up the pace with his long and successful career. He holds multiple major quarterback records, including the most career passing yards, touchdown passes, and completions. He’s the NFL champion in career quarterback wins, and even when he stopped playing, he took to the broadcast booth and enjoyed being the commentator for Fox Sports NFL coverage. 

There’s no slowing down

football on field
Dave Adamson / Unsplash

After retiring, Tom Brady isn’t slowing down and continues to enhance his physical fitness. The seven-time Super Bowl champion shares his latest rigorous workout routine on Instagram, and we want to know how this NFL leader stays in shape. In his Instagram post, he sits on a plyometric box next to the pool and shares how he’s now incorporating swimming into his workout routine for aerobic cardio. In another picture, he’s gliding through the water, and in another, he’s performing a weighted step-up on a plyometric box.

Recommended Videos
Related: 
Upgrade your daily routine with the best smartwatches for men

The Super Bowl champion’s latest workout

Here’s how to try Tom Brady’s latest morning circuit:

  • 4×100 free
  • 4×25 fast, 25 recovery
  • 2×200 free
  • 20x Weighted step-up
  • 20x Heavy resistance band push-up
  • 10x Box Jump
  • Repeat x4

You’ll start with a ‘4×100 free’ swimming workout where you swim four sets of 100 meters freestyle. After completing the swimming workout, you’ll move on to weighted step-ups, heavy resistance band push-ups, and box jumps. 

The benefits of swimming and water aerobics

Man swimming hand
Pavel Danilyuk / StockSnap

Adding swimming and water aerobics to your workout routine provides a range of benefits, including:

  • Working your whole body
  • Toning your muscles and building muscle strength
  • Enhancing your endurance and physical fitness
  • It’s easier on your joints and often a safer choice for people with arthritis, injury, or disability
  • It’s a low-impact form of exercise that builds cardiovascular fitness

Research shows swimming could help lower blood pressure and improve blood sugar control. One impressive study even showed that swimming might help you sleep better at night. Working out like Tom Brady has plenty of advantages.

Steph Green
Steph Green
Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…
Topics

Editors’ Recommendations

Champion bodybuilder Arnie is back again with a killer push pull workout
Hit multiple muscle groups in one session with this killer workout
hollywood-Arnold star hollywood

When Arnold Schwarzenegger first uttered his famous line “I’ll be back,” he wasn’t kidding, and he remains one of the most influential bodybuilders in the fitness world. Arnie continues to pump iron, and recently, he shared this killer push-pull workout in his pump newsletter. This superset is an excellent choice when you’re on the go and need to use a hotel gym or when you’re at home and want to get a serious session in. All you need is dumbbells and a pull-up bar. We know by now that Arnie doesn’t mess around. Let’s take a look at his latest workout and the benefits of a push-pull workout routine.
Arnie’s push-pull workout

You’ll need two dumbbells, a high bar, and a bench to complete this workout. You can perform most of these moves on the floor if you don't have a bench. Use a sturdy, elevated surface like a table to provide stability for rows.
Superset 1:

Read more
Bodybuilding champion Arnold Schwarzenegger shares his tips for staying active
The Terminator is on a mission to help people lead more physically active lifestyles.
Arnold comicon

Arnold Schwarzenegger won the Mr. Olympia title seven times — a professional men’s bodybuilding contest. Arnie also played major roles in high-profile action films, served as the 38th governor of California, and coined his own exercise called the Arnold Press. As a renowned bodybuilder with such a busy schedule, Arnie has always prioritized staying in shape and shared his tips for staying active. He started lifting weights at 15 and had already won the Mr. Universe at the ripe age of 20. The Terminator is on a mission to help everyone, especially older people, lead more physically active, healthy lifestyles. Recently, he joined a Fortune 500 company and became Zimmer Biomet’s inaugural chief movement officer — a MedTech firm that completed the first robotic-assisted shoulder replacement surgery. 
You rest, you rust

In an interview with Fortune.com, the bodybuilding champion said that when “you rest, you rust” and that “you don’t have to be a competitive athlete in order to really make this happen”.  Let’s look at Arnie’s top tips for staying active as you age.
Early morning workouts

Read more
The best arm workouts for mass: Pump up your fitness routine
Grow thicker arms and bulging biceps with these effective exercises
Man leaning against a concrete block doing dips.

With so many arm exercises out there, it can be difficult to know which to choose to pump up your arms and build muscle mass. Having bigger, stronger arms improves your overall physical performance and your ability to perform your everyday functional activities. Of course, there are other ways to help build muscle definition in your arms, such as consuming more protein and lowering your body fat levels with a healthier, nutritionally dense diet. One of the best ways to maximize your muscle growth is to choose the right exercises, so we’ve got you covered with a list of the best arm workouts for mass.
Biceps and triceps and brachialis, oh my

To build the most muscle mass in your arms, you’ll need to hit all of the important muscles, including your:

Read more