This workout is one that you can do on your lunch break, but you will definitely need to shower before returning to work. You won’t need any equipment just a soccer or football field.
Begin with a nice warm up a few laps around the field, a few minutes of shadow boxing and you should be good to go.
You’re going to start at the 50 yard line drop down do 50 push-ups, hop up run to the 40 yard line drop down and do 40 push-ups, hop up run to the 30 yard line and do you guessed it 30 push-ups. Now you keep this pattern going to the 20-yard line with 20 push-ups, and finally the 10-yard line with 10 push-ups.
After your push-ups at the 10 yard line your going to jump up on the field goal and do a max set of pull-ups, drop down and do two minutes of core exercise, varying the movement every 30 seconds.
Once you complete your two minutes for your core head back up field. Starting at the 10-yard line with 10 push-ups, then at the 20 with 20, and you will do this all the way up to the 50-yard line again. If you need to break the sets in half that’s ok, just complete the number in as few a sets as possible. At the end you will have done 300 push-ups.
Now you just did your last push-up in your second set of 50 at the 50-yard line. Take a second catch your breath. Now we will be doing body weight squats, the same way we did the push-ups.
Starting at the 50-yard line with 50 squats, run to the 40-yard line do 40 squats and back down to 10 on the 10 yard line.
At the end same thing max set of pull-ups, two minutes of core exercises, and head back to the 10-yard line with 10 squats, the 20 with 20 squats. This will be done the same as the push-ups in as few sets as possible, ideally you want to do the whole number in one big set.
In the push-ups you’re going to want to change your hand positioning to work different muscles. The same goes for the squats do some wide based some narrow. Do some with your toes pointed out and with them straight.
Keep a record of your time, and try to beat your previous time every time you try this workout. Once you get strong enough you can do the whole field at once pyramiding up from the 10 back to the 10, but just start with this one for now. Any questions please leave them in the comment box below. Good luck and have fun.
