3-Body Weight Workouts & Benefits of Body Weight Circuits

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.