Exercise At Home

In today's video we are taking on a 20 minute training session that can be completed anywhere with a little bit of room and minimal equipment. In just 20 minutes, you can train all the different aspects of being a footballer including cardiovascular fitness, fast footwork, ball mastery, dribbling, strength, agility, explosiveness and first touch. Below is the full workout:

Inside Training Session

Rest 10-20 seconds between each.

Cardio: 30 seconds
Round one: high knees
Round two: jumping jacks
Fast feet: forwards

Fast feet: 10 reps each
Round one: two feet forwards
Round two: lateral right
Round three: lateral left

Stationary ball mastery: 30 seconds
Round one: inside inside
Round two: inside outside both feet
Round three: sole rolls

Dynamic ball mastery: 10 reps
Round one: inside inside
Round two: inside outside

Juggling: x 20 reps
Round one: right foot only
Round two: left foot only
Round three: alternating

Passing & Receiving: 20 reps
Round one: two touch right
Round two: two touch left
Round three: two touch alternating

Lower Body Strength:
Round one: wall sits 30 seconds
Round two: lunge hold right
Round three: lunge hold left

Upper body strength: 10 reps each
Round one: push ups wide
Round two: push ups shoulder width
Round three: push ups narrow

Plyo: 10 reps each
Round one: jump squats
Round two: jump lunges
Round three: lateral skis

Core: 30 seconds each
Round one: front plank
Round two: side plank right
Round three: side plank left

Check out my 7 day training programs here: https://www.7mlctraining.com/shop

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For training programs, training apparel, blogs and more; check out the 7MLC Training Website: https://www.7mlctraining.com

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Music:

Dreamland by Jonas Schmidt https://soundcloud.com/jonasschmidtof...
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
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