football Workout of the Day
Tuesday, October 21, 2025Upper Body & Core
Warm Up
3 Rounds
8 reps per side
Downward Dog Toe Taps
10 reps
Standing Chest Opener
10 reps
Band Pull Aparts
Main Session
3 Sets
8 reps per arm
Single Arm Dumbbell Bench Press
3 Sets
10 reps per arm
Double Kettlebell Gorilla Row
3 Sets
8 reps per arm
Tall Kneeling Alternating Dumbbell Press
3 Rounds
30 secs
Superman Hold
6 reps per arm
Alternating Single Arm Kettlebell Plank Pull Through
8 Rounds
10 secs
Watt Bike
Go as hard as possible for 10 secs and then rest for 20 secs
Cool Down
2 Rounds
60 secs
Seal Stretch
60 secs per arm
Single Arm Chest Stretch on Wall
60 secs per arm
Overhead Single Arm Tricep Stretch
