20 Minute Home Workout For Footballers | Full Inside Training Session To Improve At Home
Summary
TLDRThis video offers a comprehensive at-home workout session, featuring a 20-30 minute circuit training routine with 10 stations. Viewers can expect a mix of cardio, strength, plyometrics, and core exercises, with three rounds of each station. The trainer provides modifications for space and fitness levels, ensuring a workout suitable for everyone. Stay hydrated and follow along for a challenging yet adaptable home fitness experience.
Takeaways
- 🏋️♂️ The workout is a full indoor training session, designed to last approximately 20 to 30 minutes.
- 🔗 The first training session is available via a link provided, featuring a 10-minute circuit workout.
- 🔄 The session consists of a circuit with 10 stations, each with three exercises to be performed in three rounds.
- 🏃♂️ Cardio exercises like high knees, jumping jacks, and forward-backward sprints are included to warm up and elevate heart rate.
- 👟 Agility drills are incorporated using a step pot or markers on the floor, with variations in direction to improve footwork.
- 🦶 Mastery exercises are performed with different footwork techniques, including inside and outside movements, and a saw motion.
- 🤸♂️ Juggling exercises are part of the workout, starting with 20 reps using only the right foot, then repeating with the left.
- 🦵 Strength exercises are included, such as lunges and planks, held for 30 seconds each, targeting both upper and lower body.
- 🤾♂️ Plyometric exercises like jump squats and tuck jumps are incorporated for explosive power and agility.
- 🧘 Core exercises conclude the session, starting with a front plank, followed by side planks, and emphasizing oblique work.
- 💧 Hydration is emphasized, with advice to drink water between circuits and to stay hydrated throughout the workout.
Q & A
What is the main focus of the video?
-The main focus of the video is a full indoor training session that includes a 20 to 30-minute workout.
How long is the initial workout mentioned in the video?
-The initial workout mentioned in the video is about a 10-minute circuit workout.
What is the total duration of the workout session in the video?
-The total duration of the workout session in the video is anticipated to be about 20 to 30 minutes.
How many stations are involved in the workout?
-There are 10 stations involved in the workout.
What are the three exercises included in each station of the workout?
-Each station includes cardio, fast speed, and dynamic or static mastery exercises.
What is the first exercise of the first station in the workout?
-The first exercise of the first station is high knees for 30 seconds.
What is the second round exercise in the first station of the workout?
-The second round exercise in the first station is jumping jacks.
What is the third round exercise in the first station of the workout?
-The third round exercise in the first station is a forward to backward sprint.
What is the recommended rest time between each exercise and after each full circuit?
-The recommended rest time is 10 seconds between each exercise and 1 to 1.5 minutes after each full circuit.
What is the advice given for hydration during the workout?
-The advice given is to ensure you have water and to hydrate between each circuit.
What is the final advice given to viewers in the video?
-The final advice given is to smash the like button, hit the subscribe button, check out the playlist for other training sessions, and stay safe and healthy.
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