GET THAT TONED BODY | 30 min. AT HOME FULL BODY workout (Train like a player!)

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New week, new full-body workout with Nike Master Trainer Joe Holder. Today’s workout will be composed by isometric exercises aimed to strengthen our core and glute, upper body exercises that will target our biceps and lower body exercises to train our equilibrium. The session will finish with long-intervals metabolic work.

BLOCK #1 (30sec rest)
2x30sec Side plank with leg abduction
2x10 Single leg low back bridge
3x10 Alternate dumbbell curl
3x12 Dumbbell concentration curl

BLOCK #2 (30 sec rest)
3x10 Copenhagen adduction
3x10 Alternate lateral lunge
3x10 Burpees + jump
3x10 Lateral jumps

BLOCK #3 (30sec rest)
2x40sec Alternating leg step
2x40sec Mountain climbers

For those that can’t wait for our next training routine, you can discover more workouts downloading Nike Training Club app here:

This workout has been developed by FC Barcelona physical conditioning coaches Daniel Romero, Edgar Enrich, Jacob Gonzalez and Antonio Gomez Diaz.


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