football Workout of the Day
Sunday, October 5, 2025Strength & Core
Warm Up
3 Rounds
10 reps
Good Mornings Bodyweight
10 metres
Plank Lateral Crawl
10 metres
Bodyweight Walking Lunge
Main Session
4 Sets
7 reps
Dumbbell Goblet Squat
4 Sets
7 reps
Dumbbell Flat Bench Chest Fly
4 Sets
6 reps per leg
Dumbbell Suitcase Bulgarian Split Squat
3 Sets
8 reps per arm
Double Kettlebell Gorilla Row
2 Rounds
30 secs
Superman Hold
30 secs per arm
3-Point Plank
20 reps
Kettlebell Russian Twist
Cool Down
2 Rounds
60 secs
Pancake Stretch
60 secs
Seal Stretch
60 secs
Standing Calf Stretch
