football Workout of the Day
Tuesday, September 15, 2026Upper Body and Cardio
Warm Up
3 Rounds
8 reps per side
Downward Dog Toe Taps
8 reps
Prone Angel
8 reps
Dead Bug
Main Session
3 Rounds
10 reps
Diamond Push Up
10 reps
Chair Dips
if you can do more than 10, go to 12 reps
3 Rounds
12 reps
Supine Leg Raise
max reps
Push Ups
do max. push ups
4 Rounds
45 reps
Burpee
15 reps
Tricep Dips
45 reps
Pause Jump Lunges
15 reps
Tricep Dips
45 reps
Seated Ab Circles
15 reps
Tricep Dips
45 reps
Pogo Lateral Jumps
15 reps
Tricep Dips
Cool Down
3 Rounds
60 secs per arm
Single Arm Chest Stretch on Wall
60 secs
Seal Stretch
60 secs per arm
Posterior Shoulder Stretch
