football Workout of the Day
Wednesday, December 24, 2025Strength & Core
Warm Up
3 Rounds
8 reps
Good Mornings Bodyweight
5 metres per side
Plank Lateral Crawl
10 metres
Bodyweight Walking Lunge
Main Session
4 Sets
7 reps
Kettlebell Goblet Squat
4 Sets
7 reps per arm
Standing Filly Press
3 Sets
7 reps per leg
Dumbbell Suitcase Alternating Reverse Lunge
3 Sets
12 reps
Dumbbell Lateral Raise
7 reps per arm
Dumbbell Alternating Bicep Curl
3 Rounds
8 reps
Hanging Knee Raises
30 secs per arm
Alternating Single Arm Kettlebell Feet Elevated Plank Pull Through
30 secs per leg
Bent Knee Copenhagen Plank
Cool Down
2 Rounds
5 reps
Jefferson's Curl
60 secs
Seal Stretch
60 secs
Standing Calf Stretch
