3-Body Weight Workouts & Benefits of Body Weight Circuits

Training

Apr 11

When looking to sculpt the figure of the modern day soccer player. There are aspects that should not be ignored. As a player, you want to remain as lean as possible to run the long distances that soccer players do nowadays as well as be able to be explosive enough and strong enough to outwork your opponent. This is not to say that weight training cannot get you the results you need however incorporating body weight training in conjunction with your weight training schedule is something you should look to do even if it is only two or three times a week. Below you can find 3 sample workouts which you can use to model your body weight workout.

Workout 1- Upper Body

Chest expanders (with or without a resistance band) 45 seconds. To perform this exercise, you want to make a T shape with your upper body, extending your arms as far back as possible
10-second rest
Overhead presses(you may use any household object for increased resistance)45 seconds. To perform this exercise, you want to imitate an overhead dumbbell press and focus on achieving full extension
10-second rest
Triceps dips (off the sofa/a chair)45 seconds. To perform this stretch out your legs, so you hold your weight with your arms and lower yourself down pushing with only your triceps.
10-second rest
Push-ups with Shoulder taps. 45 seconds. Perform a regular push up, but as you finish each rep you tap alternating shoulders
10-second rest
Diamond push-ups. 45 seconds. Create a diamond shape with your hands(close grip) and perform regular push-ups
10-second rest
Arm Circles.45 seconds. Focus on creating the circular motion with your arms fully extended at speed

Workout 2-Lower body

Single leg Side knee raises. 45 seconds. Fully extend the knee into the chest imitating the running stride
10-second rest
Butt Kickers. 45 seconds. Full intensity
10-second rest
Rear lunge/Backward lunge. 45 seconds. Focus on planting your foot to push through your quadriceps
10-second rest
Squats. 45 seconds. Chest in an upward position and really push through your quad and finish by squeezing your glute
10-second rest
Calf raises. 45 seconds. Fully extend by pushing off your toes
10-second rest
Wall sit. 1 minute
10-second rest
Mountain climbers. 45 seconds
10-second rest

Workout 3- Ab workout

Elevated crunches. 45 seconds
Flutter kicks. 45 seconds
10-second rest
Supine bicycle (Place your hand behind your head and drive your elbow into your knees). 45 seconds
Leg raises. 45 seconds
10-second rest
1-minute plank
30-second six-inch hold

Each workout can be used and be extremely beneficial to strengthen the core which is key for soccer players to attain. Body weight training allows you to exercise freely with no equipment and at any time, also the use of your weight increase balance and flexibility. There are no downsides to body weight workouts if used alongside weight training so get out there.