Boys Soccer » Soccer Workouts- Week 2

Soccer Workouts- Week 2

As usual, please make sure you warm up before doing this workout. They are high impact and involve a lot of muscle control. I don’t want anyone getting injured. Depending where you are, you can warm up by jogging or doing jumping jacks, etc.

This kind of workout is a metabolic workout. No more than 40 minutes is usually required for these workouts due to the high intensity a high impact. Metabolic workouts are designed to keep the metabolism going and are great for burning calories.

Each set has two exercises. You will do the exercises in the sequence they are written in. Do the exercises for 60 seconds and then take a 25 second rest and go to the next set of exercises. One complete round has 5 to 7 sets and each set has 2 exercises that need to be completed. The goal is to be able to do 3 rounds. This time there are 2 challenges that you are being asked to attempt. One challenge is presented after the fourth or fifth set.  Afterwards, there is an additional challenge for you to do. This will be difficult and very intense. Have fun!

 

Metabolic Workout #1

  • 8 body squats/ 6 burpees
  • 6 reverse lunges/ 6 vertical jump squats
  • 6 marching glute bridges/ 6 split squat jump lunges
  • 8 skater hops/ 6 burpees with 180 degree jumps
  • 8 standing obliques crunches/ 8 spider man mountain climbers
  • First Challenge- shuffle feet in place for 5 seconds and then do a burpee. Do this for 90 seconds.
  • 8 single leg glute bridges/ 4 (360) degree jumps
  • 8 high knees/ 8 froggers

3 Minute Challenge- Do as many burpees as you can in 1 minute, then do as many pushups as you can in 1 minute and finally do as many jump squats as you can in 1 minute.

 

Metabolic Workout #2

  • 8 plank jacks/ 6 side lunges with vertical hop
  • Lateral plank walks for 5 seconds/ 6 split squat jump lunges
  • 6 push- ups/ 4 bicep push ups
  • 6 plank- ups/ 6 pike push ups
  • First Challenge- Do as many break dancer burpees as possible for 90 seconds.
  • 8 power lunges/ 8 trunk rotations
  • 8 plank taps/ 6 diamond push-ups
Challenge- Do 10 plank hops and 10 second spider mans for 2 minutes straight!

 

**Please try and do each workout twice a week for two weeks or until I send the next workout!