Get STRONGER with this full body football workout

you might have seen footballers with

those amazing physiques

ripped

jacked

ready to go but the thing is we don't do

that

just for the beach there is a specific

purpose behind all of the exercises and

all the stuff that players do in the gym

and it makes you a better player and

that's what we've got for you today

let's go

[Music]

so the best thing to do is to break down

your workout into parts what we've got

is our upper body our explosive movement

our leg strengthened power and our core

on to the first one

[Music]

all right guys so we've got four

exercises in our push-up super set the

first one of course

is out wide so what you'll do get your

arms set out wide you do not want to

crouch like this you guys don't want to

hunch like this as best you can try and

keep your body flat

squeeze your core squeeze your butt

squeeze your stomach that'll keep things

nice and tight right there and then

we'll lower down like this all right

we'll do 10 wide push-ups we'll then

move in

to a normal push-up keep our elbows in

we'll go like this

10 more

then we'll do diamond right here

like this put your arms in a diamond go

down like that that works your chest

incredibly and then of course we have

our lovely push-up blowout set 30

seconds you're just getting in there

you're getting your push-ups all right

you've got these one-handed push-ups you

can do those too like this i'm not going

to do it i could do it i could i could

do it i just don't want to i don't want

to embarrass you guys but do them

i just don't want to do it right but

that's it all right so we have those

four exercises and that is what will

bring us together for upper body making

us look good rough

and tough

[Music]

all right so one of the most important

parts of your game will be your

explosive movement no footballer is

complete without having quick and fast

movement when going to the goal or

defending so we've got four exercises

right here for you this is your ronaldo

embope super series tornado earthquake

jammer 3000 all right get ready for it

first we set up with squats simple

squats everything we will be doing here

we do with sets of 10.

10 squats straight down you can do

squats right here or you can go all the

way down ass to grass squat then we go

to a lateral movement all right so

that's our lateral lunges you don't have

to go all the way down like this we want

things to be quick all right so we'll go

there there

there all right

next we'll move on to scissor jumps so

that's a bit of a lunge jump what you do

is you're here

explode up and switch explode up and

switch all right and last but not least

of course we have our squat jumps so

extending out and moving on that's down

and then up all of these what we want to

do here is not just to get through them

as fast as we can we want to make sure

our form is good as well once you're

done with this grab a little rest grab

your weights because it's time to go

hard

[Music]

[Applause]

all right so now to take things a bit

further if you want to add weights into

your workout that's something that you

can do of course depending on your age

you need to be careful at how much you

lift and all that stuff you can rest

assured that most footballers do not

lift a massive amount of weight with

slow

movements and stuff like that because

the game is not like that you want to be

quick so what we have for you today

two simple small dumbbells you guys you

don't have to do these with weights of

course as we said if you want to add a

little bit of something here we start

with lunges so the idea with lunges and

i'll turn to the side that way you guys

can see it we don't want to extend out

and put pressure on our knee like that

when i keep everything in a 90 degree

angle if we can

so when i do my lunge

i keep my body straight i bend down like

this and up all right there are a ton of

different variations but of course for

today because we've put so much load on

our other legs all we want to work on

today is just going up

and down keeping our form simple

and just slightly loading the legs like

ballers

now compound movements are what

footballers love to do the reason for

this is that you cannot isolate any of

your muscles in a game you are not going

to find very many footballers in the gym

just doing bicep curls because it

doesn't apply to the game so compound

movements are where it's at right here

we've got a squat

we bend down

you can of course just bend down right

here and keep it like this if you're

feeling that that's enough for you if

not if you want to extend it a little

bit more when you come up you push

and extend your arms here all right so

you can see obviously the clips that

we're showing you that's what happens

but slowly there once you're near the

top you push

and you extend your arms for those of

you that are trying to get faster your

hamstrings are going to be very

important to you and rdls are a drill

that will help you do that this is a

very simple relaxed drill

as you can see we've got the two

dumbbells here as we bend down

slowly like this we keep our arms close

to our legs notice that our legs are

fairly straight not completely locked

but fairly straight as we come down to

here we reach somewhere between the

middle of our shins and then we come

back up

into a straight position that's going to

give you that speed that mbappe speed

that ronaldo speed

that usain bolt speed

[Music]

all right so of course we have to work

on our core that is the key to all of

your movement nothing moves without your

core all right you cannot leave this guy

behind so we have a simple sit-up set

which of course you grab a ball if you

want you can grab a medicine ball you go

down

touch behind you you'll come back up and

then you'll reach all right so down

up

down

up simple as that all right right there

simple transition into russian twists

don't know why they're rushing but

right there all right

boom lift your legs in the air twist

like this touch the ground each time the

faster you can go the better all right

from there we'll move straight on to

stabilization all right so it's not all

about the movement it's all about the

twist planks are huge because they will

also work your back which is another key

part of your core

so in here

don't slouch once again

don't do that

keep everything as flat as you can

squeeze your arms and everything and

squeeze your muscles as you're in this

position all right and so you'll hold

this position for about 15 seconds maybe

30 seconds if you're more advanced of

course you can hold this for a minute or

longer alright once you're here

we'll switch to the side

if you want to add something to it raise

your arm up in the air if you want to

add even more to it lift your leg up in

the air hold it there or pump like this

okay there are even things you can do

like this

like this all right get creative with it

because that's exactly what we would do

obviously then we catch this other side

same things apply you can also do things

like this and once you're done here you

chill relax grab a drink and roll out

all right guys that's the vid make sure

to leave a like comment and subscribe

get your recovery drink in

ah

drink of champions

we will see you later make sure to check

out will john check out all the links in

the description box for all the stuff we

have

and enjoy your day and enjoy your life

ball forever