World Cup fever is about to kick in! You’re going to want to be in tip-top shape for all the hours of heart pounding excitement. This 20-minute workout will give you the energy you need to keep up and cheer even harder during each match. The best part? You’ll be in such good shape, you might even feel like you should be out there on the field with your favorite team.
Warm up (5 minutes)
Hit the treadmill going 5 mph to get heart your pumping.
Goalie Jumps (1 minute)
Start in squat position and jump up with both hands in the air like they're ready to block that incoming ball. Repeat.
High Knees Keepie-Uppie (1 minute)
Hold a medicine ball at hip height. Run in place bringing your knees up to meet the ball.
Butt Kickers (1 minute)
Run in place, kicking your heels back to your butt. This works your hamstrings and glutes.
Yellow Card Curls (2 sets of 10)
Penalties can weigh heavy on you. Pick up those hand weights (your call on how much) and do some arm curls.
Red Card Presses (2 sets of 10)
Throw your hands in the air in disgust! Bring those weights above your head and do some shoulder presses. Focus on keeping your elbow level with your shoulders.
Scissor Kick Abs (1 minute)
Lay on your back with your hands at your side. Lift your feet straight up from floor and move in a scissor motion. Curl your head and shoulders off the mat. Keep your lower back pinned to the mat. This will have your lower abdominals burning.
Penalty Planks (1 minute)
Get in plank position with your forearms on the ground. From there, kick out your leg to the side and bring it back in. Alternate with each leg.
Sweeper Side Lunges (10 per side)
From standing position, step out to your left side and push hips back to lower into a side lunge. Go as low as you can, keeping your knee over your ankle. Repeat on right side.
Step Over Squats (Do 30)
It’s time to get fancy with the footwork. Start in standing position and drop into a squat. When you come up, bring up your right leg so it is nearly touching your chest. Alternate legs with each squat.
Last but not least, yell "Goal!!!"
Warm up those vocal cords so you’ll be ready to cheer for your team all month long.
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