football Workout of the Day
Monday, July 21, 2025Upper Body and Cardio
Warm Up
3 Rounds
12 reps
Downward Dog Toe Taps
8 reps
Prone T-Raise
12 reps
Dead Bug
Main Session
3 Rounds
40 secs
Half Push Up Isometric
40 secs per leg
Isometric Lunge Hold
3 Rounds
12 reps
Hand Releasing Push Ups
14 reps
Chair Dips
20 AMRAP
12 reps
Burpee
10 metres
Butterfly Sit Up
12 reps
Bear Crawl
12 reps
Supine Alternating Single Leg Raise
Cool Down
2 Rounds
60 secs per arm
Single Arm Chest Stretch on Wall
60 secs
Seal Stretch
60 secs per arm
Posterior Shoulder Stretch
