20 Minute Home Workout For Footballers | Full Inside Training Session To Improve At Home

Summary

This 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.