72 Free Crusher Workouts

72 Free Crusher Workouts
By Eric Friedlander
RicFit
RicFit, LLC.
Welcome to Your 72 Free Crusher Workouts!
Thank you for picking

this up and being part of
the RicFit community.
I really appreciate all of

the support that you give
me on all of my social
media platforms.
Your eyes and ears

mean the world to me J
I wanted to make this

free guide for you filled
with free workouts
because who doesn’t
love a free workout?!
I realize that sometimes many of you may not have access to a

gym due to certain protocols, financial issues or even the
weather.
Therefore, I wanted to make a no excuses, no BS guide for you to

get a session in no matter what!
Most workouts are bodyweight, some are weighted.
I have included links to exercises that you may not know how to
do.
If you don’t know how to do a specific exercise, you can either
type it in YouTube (I’m sure it will come up).
Please listen to your body (especially if you are a beginner). Do

not push past the point of sharp pain or joint pain. Work Hard &
Smart!
I would also like to say that none of these workouts are “perfect.”
Actually, no workout is perfect. I would rather you be on a

structured plan organized by a qualified coach (who knows
football and strength & conditioning) who has your ultimate goal in
mind.
Though, I realize that you might not have the financial means to
hire a coach right now. So that’s why you can use these for now!
These are definitely very good, and better than nothing, so that’s
why I made them for you!
All I ask of you is to continue to support me on Social Media and

share my page and platforms with your teammates, friends and
family.
Enjoy and make sure you keep yourself safe and healthy!
You know I’m always here to help.
Much love J
#1 The N'Golo Kanté
Run-Jog-Walk:
Try out this session to build your aerobic base.
The run should be at a pace that will build up your fitness.
-Think about those runs that you need to make during counter
attacks.
-The runs you need to make when tracking back for a teammate
to cover them!
This will help you build that foundation to be able to do those in
the 70-80th minute.
That is why you Train hard, smart and consistently!
-The jog is a nice slow recovery run.
And the walk is a walk. Enjoy! :)
Do this anywhere (preferably on grass or a track rather than

concrete)
4 Minute Run (75 - 80% Pace)
3 Minute Jog (40 - 50% Pace)
30 Second Walk
Beginners: Repeat 2 - 3x
Advanced: Repeat 3 - 5x
#2 The Power House Circuit
You can use this as its own workout or start off a session with this
to get your fast twitch fibers firing and your body and mind going!
One of the most important things about power is that you need to
be as fresh as possible for every exercise so you can execute the
exercise with as much force as possible.
Rest as much as you need in between each exercise to perform

each exercise with maximum intensity.
Do 2-6 Rounds:
(Rest as much as you need for every exercise)
1- High Knees x 10 Sec (As Fast As You Can)

https://vimeo.com/519014309
2- Med-Ball Slams x 6
(if you don’t have a medicine ball, use a piece of clothing to slam)
https://vimeo.com/230896082/41126d821f
3- Hands Off Push-ups x 5-10
4- Box Jumps x 6
5- Clap Push-ups x 10
6- Tuck Jumps x 10
#3 Power-up
Use this finisher to finish off an upper body session or after a

team/individual footy training session.
Make sure to stay up in a push-up/plank position the entire time

and don’t go down unless you feel some sort of pain.
If you need, take a little rest and then finish it off. Good luck!
20 Push-ups
1 Minute Plank
1 Minute R Side Plank
1 Minute L Side Plank
15 Push-ups
45 Second Plank
45 Second R Side Plank
45 Second L Side Plank
10 Push-ups
30 Second Plank
30 Second R Side Plank
30 Second L Side Plank
No Rest In Between!!
#4 Across The World

Use A Full Regulation Pitch Or Large Grass
Area
Improve Football Fitness with this Running Session
Before attempting this, please make sure you do a 5–15-minute

dynamic warm up.
If you don’t know a proper dynamic warmup, do this one:
https://youtu.be/5v4HcDcUI9A
You might ask about the pace for the run and how to measure it?
Do the run like you’re trying to get fit!
You will know when you hit that threshold and you’re doing it right!
It shouldn’t be easy!
1: High-Paced Run (80 - 85%)

For 20 seconds
2: Dead-Stop or Walks
For 20-30 seconds
3: Repeat for 6-12 Reps
4: Rest 2 minutes
5: Repeat 1-3x (depending on fitness level)

#5 Lion’s Legs
BODYWEIGHT LEG WORKOUT
This is an excellent workout for you to do if you don’t have access

to weights.
As always, make sure you get a proper warmup in (especially

before the sprints).
The amount of rounds you will do depend on your fitness level

and experience.
Quality of the reps is always the most important.

After you’re finished with 1 round, rest for 60-90 seconds and then
repeat.
Give maximum effort and maximum intent with every exercise.
Start with these then move onto exercises below:
10 Yard Sprints x 6
-45 Sec. Rest in Between
20 Yard Sprints x 4
-60 Sec Rest In Between
3-5 Sets Total

-1 Min Rest After Round
1.Broad Jumps x 5
2.Rear Foot Elevated Split Squats x 10-20 Each Leg
3.Single Leg Glute Bridge x 5-20 Each Leg
4.Lateral Lunge x 5-20 Each Leg
5.Speed Squats X 20
#6 Finish Strong
You can do this after team training or a gym session, it’s up to

you!
If you just have access to your body weight, you can take 1-2
minutes rest after this and repeat as many times as you’d like :)
90 Sec. Wall Sit
60 Sec. Plank
15 Push-ups
75 Sec. Wall Sit
45 Sec Plank
14 Push-ups
60 Sec. Wall Sit
30 Sec. Plank
13 Push-ups
45 Sec. Wall Sit
20 Sec. Plank
12 Push-ups
30 Sec. Wall sit
15 Sec. Plank
10 Push-ups
#7 Get Fit with Mo

5-10-15-20-25-30
This can be done on its own or at the end of an individual
technical session.
Please Please Please (did I say it enough) do a dynamic warm-up

before you get this done and make sure you listen to your body!
If you are a beginner, start with a couple reps and work your way
up!
Make sure you cool down and stretch afterwards as well!

Good luck J
1. Set up 7 cones at: 0 yards, 5 yards, 10 yards, 15 yards,

20 yards, 25 yards, 30 yards.
2. Run to the 5 and back, 10 and back, 15 and back, 20 and

back, 25 and back, 30 and back.
3. Your goal is to get this at least under 45 seconds.
4. Rest 60 - 75 Seconds
5. Repeat 4-10 times
6. If you want to do another set, rest 3 minutes and repeat

(But don’t overdo it).
#8 Greek God
Push Up-Plank
I love finishing off my upper body session with this core & upper
body finisher
Try to stay in the push-up/plank position the entire time as long as

you can maintain proper form.
If not, and you feel ANY PAIN, take a rest and get back to it!
Enjoy the pump!
Beach Season Is Coming Soon!

15 Pushups
45 second plank
14 Pushups
40 second plank
13 Pushups
30 second plank
12 Pushups
25 second plank
11 Pushups
20 Second plank
10 Pushups
15 Second plank
#9 “SIIUUU”
Football Fitness Session To Improve Your
Stamina
Try your best to do this session on grass or a track and stay off of
concrete. It’s much easier on your muscles and joints. Like I
always say, start slow with this and don’t try to do too much too
soon.
The last thing you want to do is to get injured when you are trying
to get fitter.
If you’re a beginner, it would be smart to cut this workout in half,

and build yourself up to it.
Make sure you do a 10–15-minute proper dynamic warmup and

activation before getting this done!
And at least a 10-minute cool down stretch afterwards.
Make sure your sprint is really a sprint and your jog is a “light jog.”
When you take a rest, come to a complete stop.
As always if you feel any sharp kind of pain, don’t push through it.
Listen to your body!!
How it Works:
4 Minutes Total:
15 Second Sprint
15 Second Jog
90 Sec. Rest
4 Minutes Total:
15 Second Sprint
15 Second Jog
90 Sec. Rest
4 Minutes Total:
15 Second Sprint
15 Second Jog
2 Min. Rest
4 Minutes Total:
20 Seconds Sprint
20 Second Jog
#10 The Machine
Use this Workout to Improve Your Stamina
If you can find a full regulation pitch, that is best. But if you don’t
have access to a full pitch or you can’t find one, you can literally
create your own.
Get yourself some cones and “map” out a pitch with the space
you have.
The most important thing is that you bring max intensity to the
drill.
Make sure you do a good 10–15-minute activation/warmup before

getting into it.
Do not rush it, start with less time first and build yourself up.
The last thing I want you to do is get injured! Keep grinding my

friend!
The Set-up:
Full field pitch or make your own pitch
If you don’t have a full field pitch, make your own rectangle
with cones.
The thing that matters is that you have “four sides” to do the
drill
Rep 1:
Jog 3 sides of the pitch, sprint 1 side of the pitch
The Jog is your “rest,” the sprint is at 100%
Rep 2:
Jog 2 sides of the pitch, sprint 2 sides of the pitch.
The Jog is your “rest,” the sprint is at 100%
Rep 3:
Jog 3 sides of the pitch, sprint 1 side of the pitch.
The Jog is your “rest,” the sprints is at 100%
Rep 4:
Sprint 4 Sides of the Pitch
Sprint is at 100%
Rep 5:
Jog all 4 sides of the pitch at a slow pace to recover and get
ready for the next round.
Duration:
Depends on fitness level
Set your timer when you start the work
Go for 8-20 minutes depending on your fitness
Please start on the lower range!!!
#11 The Leon Goretzka

Improve Your Football Endurance
Here’s an excellent, but very tough fitness session!
I highly recommend doing at least a 10-15 minute solid dynamic

warm up before starting.
Secondly, if you are a beginner, I would recommend cutting the

volume (the amount of work) in half.
For Beginners:
For example, do 400 meters in under 90-100 seconds.
Rest 2 minutes, repeat 4 times.
After you repeat 4 times, rest 3 minutes & repeat.
If you are fit, you can try it exactly as prescribed!
As always if you feel any sharp pain or nasty joint pain. Stop
immediately!
Make sure you get a proper cool down as well.
¼ Mile Repeats:
Run a ¼ mile as quickly as you can:

Keep it under 90 seconds
Rest 90 seconds
Repeat for 8 reps

Rest 3 minutes
Repeat Cycle Again
#12 The 9 Minute Plank
Very Advanced Core Finisher

Here is an advanced core finisher that you can end any footy or
gym session with.
The Goal is to stay in the plank position the entire time.
But… if your technique lacks or you feel any type of pain besides
muscle fatigue, STOP IMMEDIATELY.
You can do the same exact thing with little rest in between.
If you are LESS ADVANCED you can drop the times on the
planks and just focus on your technique and getting it done.
75 Sec. Front Plank
75 Sec. R Side Plank
75 Sec. L Side Plank
60 Sec. Front Plank

45 Sec. Front Plank

#13 The Hulk

Upper Body & Core Finisher
Do your best to stay in plank/pushup position
If you feel any type of pain, stop immediately.
If you need to rest in between sets.
Proper technique is the most important.
Set 1:
15 Push-ups
45 Sec. Front Plank
Set 2:
14 Push-ups
30 Sec. Front Plank
Set 3:
13 Push-ups
25 Sec. Front Plank
Set 4:
12 Push-ups
20 Sec. Front Plank
Set: 5:
11 Push-ups
15 Sec. Front Plank
Set 6:
10 Push-ups
10 Sec. Front Plank
#14 The 4 KM Torcher
HIGH INTENSITY BIKE WORKOUT TO IMPROVE YOUR

FITNESS
Distance:
4 Kilometers
2.5 Miles
Goal time:
Under 6 minutes
Rest:
2 minutes
Sets:
3 total sets
Here’s how it works:
1. The goal is to complete 4 kilometers (2.5 miles) as quickly

as you can.
2. Set your bike at a resistance between 3-10 depending on

your fitness level.
3. Your goal is to reach 4 kilometers in under 6 minutes.
4. After you hit 4 kilometers, hop off the bike, shake your legs
out and rest for 2-3 minutes.
5. Repeat this 2-3 more times depending on your fitness

level.
6. As your Fitness Levels start to increase, work anywhere

between 3-6 total sets.
Enjoy yourself and make sure to get a good stretch

afterwards!
#15 El Capitáno
5 Key Core Exercises for Footballers
Here are 5 great core exercises to strengthen and stabilize

your core in a proper position.
1. Incline Ball Plank

(if you have no ball, just do an incline plank)
Work for 2-4 sets of 20-90 seconds.
2. Alternating Shoulder Touches
Work for 2-4 sets of 20-60 seconds
3. Straight Leg Hold

Work for 2-4 sets of 10-60 seconds each leg.
4. Alternating Straight Leg Holds

Work for 2-4 sets of 20-60 seconds.
5. Wide Grip Plank

-Work for 2-4 sets of 20-90 seconds.
Remember, you don’t get shredded abs just by doing these
exercises.
The only way to get shredded up is proper diet, recovery + a good

training program.
#16 The KillerMill
TREADMILL STAMINA WORKOUT FOR FOOTBALLERS
Here’s an excellent stamina session that can be done on the

treadmill that will improve your fitness levels.
Spend 1 minute on each speed going up and down until you hit
your desired distance.
This workout is pretty advanced.
If you are less fit, I would adjust the speeds and distance you run.
As always, make sure you do a good warmup/activation and cool

down after this session!
Enjoy!
Work at each speed level for 1 minute until you hit a total for
4 miles (6.5 KM)
Beginners:
-Go for 2 miles (about 3.2 Km)
9.0 mph/14.4 km/hr

9.5 mph/15.2 km/hr
10.0 mph/16.0 km/hr
10.5 mph/16.8 km/hr
11.0 mph/17.6 km/hr
10.5 mph/16.8 km/hr
10 mph/16.0 km/hr
9.5 mph/15.2 km/hr
9.0 mph/14.4 km/hr
If you are a beginner, reduce the distance and speed you run.
Please listen to your own body!
#17 Bike Sprints
FOOTBALL FITNESS BIKE SESSION
Here’s an excellent way to improve your fitness levels without

putting extra stress on your system that running might do.
It’s excellent to interchange running fitness and bike fitness to get

yourself back up to standard while taking some load off of the
legs.
Load is the number one reason you may get injured.
So, when you are trying to get yourself back into shape, I always
advise my athletes to mix and match running and biking.
Get after it & enjoy!

Set Your Bike to a Medium Resistance
1 Tabata:
20 Seconds Work
Pedal as fast as you can
10 Seconds Rest
Coast on the bike
8 Total reps
(4 Minutes Total Work)
Rest 2 minutes
Beginners: 3-4 Total Tabata’s

Advanced: 5-6 Total Tabata’s
#18 Leg Express
5 LEG EXERCISES TO BUILD STRENGTH

Don’t forget to train those legs and make them strong so you
can be athletic, resilient and steer clear of injury.
Here are 5 excellent exercises to build stronger legs:
1. Dumbbell Reverse Lunges

-Work for 2-4 sets of 4-10 reps each leg (depending on goal).
2.Banded Speed Lunges

-Work for 2-4 Sets of 20-40 seconds moving as fast as you
can with control!
3. Hamstring Curls
(if you don’t have a stability ball, use a soccer ball)
-Work for 2-4 sets of 5-20 reps
https://vimeo.com/637487239/ef7f3bdb9b
4. Hamstring Bridge
-Work for 2-4 sets of 30–120 seconds
5. Banded Speed Hip Thrusts

-Work for 2-4 Sets of 20-40 seconds moving as fast as you
can with control!
Reps and sets are based on your goals!

#19 8 Of The Best Core
Exercises
The core is one of the most important parts of your game as an

athlete.
The core helps you transfer power from your midline to your arms
and legs which allows you to sprint faster and strike the ball better
and more powerfully, to say only a few things.
Your core should be developed through large compound

exercises; like squats, Deadlifts, thrusts and presses.
As well as specific core exercises, such as these 8 below:

For each of these movements, the main focus should be your
technique and posture through the movements.
Learn to brace the core properly and move with intention.
How to brace the core:

-Push like you’re going to take a 💩 but don’t push too hard where
any 💩 comes out 😉
-Just enough will do the trick. Enjoy!
1. The Plank
2. The Side Plank
3. The Dead Bug
https://vimeo.com/282307745/4a5da16fbc
4. Medicine Ball Slams
(if you don’t have a medicine ball, use a shirt or jacket)
https://vimeo.com/230896082/41126d821f
5. Palloff Press
https://vimeo.com/303881818/055e71babd
6. Turkish Get-up
7. Hanging Leg Raises
https://vimeo.com/230761378/d5c60c289a
8. The Bear Crawl
https://vimeo.com/294965921/3a4a4ccd6d
#20 The Stairs
Killer
AEROBIC ENDURANCE WORKOUT
Having a solid foundation (aerobic base) is the key for you to build
your fitness as a footballer.
Taxing that aerobic base with different methods is the key to

being the fittest player you can be.
Without an aerobic base, you can’t build an anaerobic base;

which is needed for you to be able to sprint repeatedly.
Your aerobic base will allow you to recover from repeated sprint
bouts.
The faster you recover, the fitter you will be.
Stairs are an excellent way to improve your aerobic endurance

and also a good way to work on being able to drive your foot into
the ground which will eventually improve speed and the way you
run.
So, when you are doing this workout, be mindful of how you run
up the stairs and your posture.
Key Tips:
1. Slight lean forward.
2. Coordinate the arms with your legs.
3. Drive yourself up the stairs by driving your feet into the ground
to rise up the stairs.
4. Maintain a tall erect posture with that slight lean forward the
entire time.
5. Try your best to breathe in and out of your nose the entire time
until you need to breathe.
6. Your intent is KEY! Focus on DRIVING up the stairs hard and
explosively.
The workout suggested is just an example.
You need to work based on your fitness levels.
Start slow before increasing.

The Workout:
Work between 15-30 minutes for
15 seconds On: 30 Seconds Off.
After your session, make sure you get at least a 10-minute cool
down in.
Only do this type of session on “concrete” maximum twice per

week.
Concrete is very harsh on your muscles, joints and ligaments, so

as always, listen to your body and don’t push past joints or any
sharp pains!
IMPORTANT! Start doing this once per week and see how your
body reacts before increasing load!
Enjoy!
Here’s How it Works:
Find a set of safe/dry stairs:
Before starting, make sure to do a

10-15-minute dynamic warm up.
Set your timer for 20 minutes:
Run up and down the stairs for 15 seconds as fast as you

can.
Rest for 30 seconds.
You should do about :

28 Total Runs
#21 No Excuses
Are you too busy to get to the gym?
Some days you may have a legit excuse for why you can’t get to
the gym.
And that’s perfectly okay!
But that’s not an excuse not to do anything.
SOMETHING IS ALWAYS BETTER THAN NOTHING:
Let me repeat for the ones who didn’t read it right.
SOMETHING IS ALWAYS BETTER THAN NOTHING.
This is not an ideal workout, but it’s better the doing nothing.
Every 25 minutes, get out of that chair, out of that terrible posture
and get some movement in.
If your teacher throws you out of class, blame me.
Or, simply tell her that the rest of the class should join in. I
guarantee her that the focus of the class will be that much better.
If your boss throws you out, maybe it’s time for a new job?
Movement is Life.
If Someone discourages it, let them hear it!
And if they ask who told you this was a smart thing to do, tell them
to follow your boy!
Enjoy the day and have fun with it!
If you’re a student or you work at a desk for 8 hours per day.

Try This:
Get up every 25 minutes & Do:

• 10 Pushups
• 10 Squats
• 10 Lunges
• 10 Burpees
At the end of your work day. You’ll have done:

-160 Pushups, Squats, Lunges & Burpees
#22 Fat Burning
Finisher
Before we get into this post, you need to know that the only
way to actually burn fat is through a CALORIC DEFICIT.
A CALORIC DEFICIT is where you are taking in less calories than

you burn through food.
Therefore, fat burning should always be looked at first

nutritionally.
You should never look to burn fat through solely training.
Your training should be geared towards improving your

performance and how you move on and off the pitch.
Your training should never be focused on burning calories for the

sake of fat loss.
With all this being said, your training can help your caloric deficit
but you need to pick the things that will benefit you most.
I like including finishers for myself and my athletes because it’s an

excellent way to end off a great workout.
Who doesn’t like leaving a workout with a vigorous sweat!
Try this descending ladder using squats, burpees, push-ups and

lunges at the end of a workout to finish off nicely.
Go down the ladder with as little rest as possible in between

exercises.
You are finished after you hit 1 rep of every exercise.
Go all the way down to 1 rep of every exercise
• 10 Squats
• 10 Burpees
• 10 Pushups
• 10 Lunges
• 9 Squats
• 9 Burpees
• 9 Pushups
• 9 Lunges
• 8 Squats
• 8 Burpees
• 8 Pushups
• 8 Lunges
#23 4 Minute Bodyweight

Workout
Here is a simple 4-minute bodyweight workout!
You don’t need any equipment at all.
Do each exercise for 30 seconds.
Take no rest in between exercises.
If you want to repeat, rest 1-2 minutes after the exercises and
repeat the circuit.
30 Seconds of Each Exercise:

No Rest In Between Exercises
1. Burpees
2. Wall Sit
3. High Knees
4. Leg Lifts
5. Lunge Jumps
6. Step Ups
7. Planks
8. Standard Push Ups
Rest 1 Minute
Repeat 1-8 Times

(If Desired)
#24 5 Minute Ab Workout
Here is an excellent abs workout/finisher to do at the end of any

football or gym session.
The exercises are timed based except the dead bugs.
Try your best to take no rest in between exercises
Only rest if you need to and or your technique starts to become

poor.
30 Seconds on Each Exercise:
• Push Ups to Plank

• Reverse Crunch
• Russian Twists
https://vimeo.com/230896683/8d522f44b3
• Dead Bugs x 8 Each Side
• Slow Bicycle Crunches
• Front Plank
• Palloff Press (each side)
• Side Plank L
• Side Plank R
• Stability Ball Plank
(do a regular plank if you have no access to a stability ball or
soccer ball)
#25 Full Body Finisher
Here’s an excellent full body and quick finisher that you can do
after a gym or football session
It can also be used a workout on its own

Take no rest in between exercises
Maximum Wall Sit means go as long as you can until you can’t go
anymore (obviously without causing injury).
If you would like to repeat, rest 1-3 minutes and then repeat it.
Good Luck!!!
• 1 Minute Wall Sit

• 20 Pushups
• 55 Sec. Wall Sit
• 19 Push-ups
• 18 Pushups
• 17 Push-ups
• 16 Pushups
• 15 Push-ups
• 14 Push-ups
• Maximum Wall Sit
#26 Football Conditioning
Use half of a regulation
Pitch:
Here’s an excellent conditioning session that you can do on a

regulation pitch with and without the ball
Before starting, make sure you get a solid 10–15-minute dynamic
warmup in.
Rep 1:
• Jog 1 side of the pitch
• Sprint the next 3 sides
Rep 2:
• For the next rep, pick up the ball
• Jog 1 side of the pitch
• Sprint the next 3 sides
Repeat
The Jog Is Your Rest

Work For 10-15 Minutes
#27 Get Strong
Here is an excellent total body workout for you to do in the

gym as part of your weekly routine.
You can either do this as a circuit workout going from one
exercise to another or you can do the exercises in pairs.
Take 1-2 minutes rest after the circuit and rest as needed
between exercises
Remember, groove each one of the movements first before

attempting to lift heavy weight. The most important thing is
the execution and technique of each exercise.
Do not rush through the circuit or any movement. Each

movement has its purpose
And as always, before the session make sure you get a solid
warmup in. Enjoy :)
Complete 3-5 Rounds

(Weight Depends on your fitness level)
1. Goblet Squat x 6
2. Pushup x 25
3. Dumbbell Row x 6/arm standing
4. Shoulder Press x 6
5. Kettlebell Swing x 5
6. Alt. Lunges x 6/Leg
7. Burpees x 5
#28 HIT SESSION
FOR FOOTBALLERS
Here is an excellent high intensity interval training session

that you can do if you are looking to improve your fitness
These can also be done on their own at the end of a session

to FINISH off your workout
They are excellent to get your heart rate high while testing
your overall muscular endurance
These are called Tabata’s. You are working for 20 seconds as

hard as you can, resting for 20 seconds for a total of 8 reps
That is a total of 4 minutes of work per exercise.
After you are done with 8 reps, rest 2-3 minutes and move
onto the next exercise.
Tabata’s:
• 20 Sec. On, 10 Sec. Off
• 8 Total Sets
• Total of 4 minutes of work
• Rest 2 Min. Between Each Exercise
1. Burpees
2. High Knees
3. Jumping Jacks
4. Alternating Foot Hops Onto a Step
https://vimeo.com/280910288/c85e46cfe6
#29 Battle Ropes

Battle Ropes are an excellent way to improve your fitness levels
without putting stress on your legs
These are also very good for your core and arms as you have to
remain stable through your entire body while moving your arms as
quickly as possible
Like I always say, All Sets and Reps are just a suggestion. These
need to be
Tailored to YOU & YOUR OWN fitness level
Pick the pattern you like most or alternate patterns.
Alternating Pattern:
Double Pattern:
Set 1:
• 30 Seconds On
• 30 Seconds Off
• X 10 Reps
Rest 2 minutes
Set 2:
• 20 Seconds On
• 10 Seconds Off
• X 8 Reps
Rest 3 minutes
Repeat 1-2 More Times
(All Sets and reps are just a suggestion.
These need to be tailored to YOU &
YOUR Fitness Level.)
#30 Be Fit Like

Sancho
Conditioning For Footballers
Here is an excellent Conditioning session that you can do with a

jump rope. If you don’t have a jump rope, no problem, be
imaginative, and imagine yourself skipping over it.
When jumping with the rope (or without), try to be as light as
possible on your toes by hitting the ground softly and being fluid
with your movement.
• 150 Jump Rope Skips

• 30 Alt. Lunges
• 20 Close Grip Pushups
• 10 Burpees
• 100 Meter Sprint
• 28 Alt. Lunges
• 8 Burpees
• 26 Alt. Lunges
• 6 Burpees
Rest 2 Minutes
Repeat 1-3 X
(Depending on Fitness Level)
#31 7 Minute
Core Workout
Perform Each Exercise For 1 Minute:
Here is an excellent quick core workout that can be done after a

gym or football session
It’s simple and gets straight to the point
Perform each exercise for 1 minute
If you want to do more, rest 1 minute and repeat
And remember, you can do as much core work as you want, but if
your diet is not dialed in, you will never get shredded abs!!!
Enjoy!
• Plank-Shoulder Tap
• Reverse Plank
• V-Ups
• Leg Lifts
• Bicycle Crunches
• Superman’s
• Russian Twists
#32 The Milner

Pump
Bodyweight Full Upper Body Workout
Set your timer for 20 minutes and complete as many rounds as
possible
Table Row?
• Find a sturdy table or bench
• Go into a “back plank” position
• Row yourself up by pulling and driving your elbows down
and towards your pockets
Hands Turned out push-ups?

• Hands shoulder width apart but turned out
20 Min. AMRAP
(As many rounds as possible)
-Set a timer and do as many rounds as you can with these
exercises in 20 minutes.
• 10 Eccentric Push-ups
(3 Sec. Slowly Down, Explode Up)
• 10 Table Rows
• 10 Diamond Push-Ups
• 10 Table Rows
• 10 Wide Grip Push-ups
• 10 Table Rows
• 10 Hands Turned Out Push-ups
• 10 Table Rows
• 10 Fist Push-ups
#33 Muscular Endurance with
Tyrone
Here is an excellent session to test your mind, muscles and

mind
Set your timer and try to get it done as quickly as possible
Record your time as a benchmark and compete with yourself

each week as you get fitter and fitter to beat your time
Have fun with it and keep a smile on your face throughout, as

long as your face allows it! :)
75 Jumping Jacks
• 50 Squats
• 50 Push-ups
• 50 Alt. Lunges
• 75 Jumping Jacks
• 40 Squats
• 40 Push-ups
• 40 Alt. Lunges
• 30 Squats
• 30 Push-ups
• 30 Alt. Lunges
• 30 Burpees
• 20 Squats
• 20 Push-ups
• 20 Alt. Lunges
• 20 Burpees
• 10 Burpees
#34 Bodyweight Legs
Here’s an excellent bodyweight legs session that can be

done anywhere because you don’t need any equipment
No excuses not to get after it!
Set your timer for 25 minutes and complete as many rounds

of these exercises as possible:
Rest as needed!
If you are a beginner, feel free to cut this session in half and
go as many rounds as possible for 10-15 minutes
These are just suggestions.
Adjust based on YOU!
Complete as many rounds

As possible in 20 minutes:
(Rest as needed)
• 20 Sec. 1 Leg Wall Sit

• 20 Single Leg Glute Bridges
• 20 Alt. Lunges
• 20 Squats
#35 Powerful Legs
Here is an excellent bodyweight leg session to incorporate into

training.
You’re going to set your timer and complete these exercises:
The Main Move is Alternating Lunges and you are using the
ascending ladder for the repetitions
Main Move:
Alternating Lunges
10-20-30-40-50-60-70-80-90-100
Secondary Moves:
Do this after Each Set of Lunges
10 Alt. Lunge Jumps

12 Jump Squats
15 Double Leg Glute Bridges
20 Bodyweight Squats
50 High Knees
For example, you start with 10 lunges. Then you move into the
circuit above, then directly back into 20 lunges. You do this until
you reach 100 lunges.
After each set of reps, you will perform the circuit above
#36 Speed Training
Hill sprints are one of the best ways to increase your speed
because of the amount of force you have to put into the ground to
drive yourself up the hill.
The more you do these (with quality); the more you will be able to
absolutely FLY when you hit flat ground.
MOST IMPORTANT! Before you do this session.

Make sure you do at least a 10–15-minute warmup
Hill sprints are no joke, and if you go into it without warming up, I
promise you will get injured
And I think that’s the last thing you want, and the last thing I want
for you.
So, even if warmups are “boring,” EMBRACE THE SUCK & DO

IT.
Rant over.
After your warmup you're going to start with a shorter distance.
Depending on your experience, fitness level, etc. is how you

should load your body.
Whatever you do, DO NOT RUSH your reps.
If you need extra rest, take it.
The most important thing is for you to get up that hill as quickly
as you can.
Hill Sprints:
• Find yourself a steep hill/incline
Distance: 10 Meters
2 Sets
6-8 Reps
Work: Sprint & Drive up the hill
Rest between reps: Walk Back
Down the hill
Rest Between Sets:

1-2 minutes
Distance: 20 meters
2 Sets
4-6 Reps
Work: Sprint & Drive up the Hill
Rest between reps: Walk back
Down the hill
The Goal:
• Sprint up the hill as fast
As you can.
• Do not rush your reps
• Rest as needed
#37 HOME BODYWEIGHT
WORKOUT
Gyms can be closed, you may be tired, but you may feel like
getting a sweat session in.
You may not know what to do and you may not want to do that
many complex movements.
Don’t worry, your boy has got your back.
Here is a very simple bodyweight workout that will be as hard

as you make it.
These can all be done in the comfort of your own living room!
Set yourself a timer and Do these Exercises as Quickly as

You Can:
Depending on your fitness level, work for 5-12 Rounds.
5-12 Rounds:
(Do these exercises as quickly
As you can. Time Yourself)
• Squats x 10
• Push-ups x 10
• Bulgarian Split Squat

X 10/leg
• Burpees x 5
• Chair Dips x 10
#38 Core Crusher
Here’s an excellent and fun little core crusher to finish off your
workout or session with.
Try to hammer through it without rest, but if you need to, there’s
no problem at all with taking a bit of rest.
As always, focus on the technique of each exercise.
If it starts to lack, take a little rest and then get back after it.
Finish off your day well with this one

• 30 Second Plank
• 30 Second Plank
• 70 Bicycle Crunches
• 30 Second Plank
• 60 Alt. Shoulder Taps
• 30 Second Plank
• 100 High Knees
• 30 Second Plank
• 50 Flutter Kicks
• 30 Second Plank
• 40 Plank to Push-ups
• 30 Second Plank
• 30 Leg Lifts
• 30 Second Plank
• 20 v-ups
Rest 1 minute
Repeat 1x (if you have the power)

#39 Run & Work With
Pogba
Here is an excellent session to work on your aerobic base

and muscular endurance.
As always, make sure you execute the bodyweight

movements properly.
Do a 5–10-minute dynamic warmup before starting because

the runs need to be done at a good pace.
Do your best to do the exercises with no rest in between, but

there is no need to rush through the session.
Push yourself, but be smart about it!
• 15 Burpees
• 30 Lunges
• 40 Squats
• 100 Meter Run
• 15 Burpees
• 30 Lunges
• 40 Squats
• 200 Meter Run
• 15 Burpees
• 30 Lunges
• 40 Squats
• 400 Meter Run
• 15 Burpees
• 30 Lunges
• 40 Squats
• 200 Meter Run
Rest 1 minute
Repeat 2-6x
#40 King Vidal
Muscular Endurance
Before diving into this session, let’s talk about what

ENDURANCE actually means:
It’s the ability to keep on going and keep moving forward no

matter what stands in your way!
If you have the ability to keep pushing even when your brain
tells you to stop, you will constantly have the ability to adapt
and get fitter.
You can do as many fitness, endurance and stamina

workouts as you want but if you don’t train your brain in that
way, you’ll never reach your full potential!
Here is an excellent two-part workout that you can try to

improve your fitness level.
Part 1:
-Find yourself a set of stairs.
-Run up and down the stairs for one minute.
-Take a one-minute break between reps
-Do 5-15 reps like that depending on your fitness level.
TAKE A 2 MINUTE rest and then move onto the next part:
Part 2:
Work through these exercises as quickly as you can.
Complete as many rounds as possible.
10 Lunges
10 Burpees
10 Mountain Climbers
10 Push-ups
Enjoy & remember to always keep and have that mentality

throughout these sessions!
Here’s How it Works:
Part 1:
Stair Climber
1 minute Stair Sprint
1 Minute Complete Rest
X 5-15 Reps
Duration:
About 20 minutes
Rest 2-4 Minutes
Part 2:
8 Minute AMRAP
Do As Many Rounds
As Possible in
8 Minute of:
10 Lunges
10 Burpees
10 Mountain Climbers
10 Push-ups
Next Workout Below!!

#41 Leg + Core
Finisher
Here’s an excellent leg & core finisher that you can do to

finish off a legs session, or a footy session.
You can also incorporate this in season as a workout by

itself as it won’t tax your body too much.
If you want, you can make it a full session by resting 1-2
minutes after the last exercise and repeating.
Repeat these exercises without rest in between, going from

the wall to the floor:
90 Sec. Wall Sit

90 Sec. Plank
75 Sec. Wall Sit
75 Sec. Plank
60 Sec. Wall Sit
60 Sec. Plank
45 Sec. Wall Sit
45 Sec. Plank
30 Sec. Wall Sit
30 Sec. Plank
Max BW Squats
After you finish the last plank, go directly into the maximum
bodyweight squats you can perform!
#42 W1nning
Here is an excellent conditioning session that is short, quick and

sweet using only 4 exercises.
You will complete each exercise after the other resting for the
specified Time.
The first 3 exercises will be done in a Tabata fashion where you

are working as hard as you can for 20 seconds and resting for
10 seconds for the time written.
For example: if you are working with BURPEES.

You are working for 20 seconds, resting for 10 seconds for a total
of 5 minutes. You then REST 1 minute and go into the plank.
For the plank, you are working for 20 seconds, resting for 10
seconds for a total of 6 minutes. You then take NO REST and go
into the SQUATS.
For the SQUATS, you are working for 20 seconds, resting for 10
seconds for a total of 8 minutes. You then take as much rest as
you want and go into the push-ups.
You will finish off with 2 sets of the maximum number of push-ups
you can do.
Take 2 minutes rest and then repeat your max push-ups for one
more set!
Count your total amount of burpees and total amount of squats

and push-ups and compete with yourself when repeating this
session.
Hope you understand!
Tabata For Reps:

20 Seconds Work:
10 Seconds Rest
Repeat for the time
Exercise 1:
• Burpees
• Time: 5 minutes
• Rest 1 minute before moving onto your plank
Exercise 2:
• Plank
• Time: 6 minutes
• Rest 2 Minutes before moving onto squats
Exercise 3:
• Squats
• Time: 8 minutes
• Rest 2 Minute before moving onto squats
Exercise 4:
• Push-ups
• 2 Sets of MAX REPS
#43 Fàbregas Sprints:

Sprint Repeats + Finisher
Here’s an excellent football fitness session that works on your
anaerobic conditioning and your sprinting.
Please, please, please do a 10-15 minute dynamic warmup

before you complete this session.
If you are young, I know you may think you don’t need it because
you’re young, but injury is always possible and it’s best to build
positive habits while you’re young.
Make sure to take the rest Time advised between reps.
If you are less experienced, keep your rest longer and your reps
on the lower side.
You want to be as fresh as possible for each sprint while keeping

technique in check.
Finish off your sprints with an 800 meter run where you are at
80% effort.
This one isn’t easy, enjoy my friends!
40 Meter Sprints
• Reps: 6-10
• Rest 30 Seconds
Between Reps
60 Meter Sprint
• Reps: 6-10
• Rest 1 minute
Between Reps
100 Meter Sprint

• Reps: 8-12
• Rest: 75 Sec.
Between Reps
Finisher:
800 Meter Run
• Reps: 2-4
• Rest: 3 Min.
Between Reps
#44 Footy Leg Tings
Here’s an excellent and fun bodyweight session that you can do

in the comfort of your own living room
You’re going to set your timer and complete these exercises:
The Main Move is a bodyweight squat. You are using an

ascending ladder (so you are going up with your reps) for the
repetitions.
10-20-30-40-50-60-70-80-90-100 Reps
After each set of reps (bodyweight squats) you will perform:

10 Burpees
20 Alternating Lunges
50 Jumping Jacks
So, for example, set 1 would be 10 bodyweight squats, 10

Burpees, 20 Alt. lunges, 50 jumping jacks.
Set 2 would be 20 bodyweight squats (going up the ladder), 10

burpees, 20 Alt. lunges, 50 jumping jacks.
And so on, until you hit 100 bodyweight squats.
Time yourself and try to do this as fast as you can
But always, focus on your technique being proper
If you dare (which I wouldn’t recommend), you can rest 2 minutes

and repeat this.
As fast as possible:
Main move:
Bodyweight Squats
10-20-30-40-50-
60-70-80-90-100
After Each Set, Perform:
• 10 Burpees
• 20 Alt. Lunges
#45 Total Body
Stamina
Here is an excellent workout to test and improve your muscular

endurance as well as your cardiovascular fitness
This session will also test you from a mental standpoint because
we both know; a big part of endurance and fitness is being able to
push even when your mind tells you that you’ve had enough.
Grab a timer, set your timer for 1 minute and do each exercise
with good technique and good quality.
Try to take as little rest as possible between exercises and a 1–2-
minute rest at the end!!
Make sure to do a 5–10-minute warmup with dynamic stretches

because I want the 100-meter sprint to be at full pace!
5 Rounds:
• 1 Minute Chair Dips

• 1 Minute Alt. Lunges
https://vimeo.com/281608290/52aeeb9c5b
• 1 Minute Broad Jumps
• 1 Minute Burpees
• 1 Minute Glute Bridges
• 1 Minute Hands Turned Out Push Ups
Rest for 1 Minute

#46 The Son Crusher
Speed is one of the most important attributes of football
Game changing actions and situations are generally determined

by a full sprint
A lot of speed is genetic, but you CAN definitely improve your
speed
One of the best ways to improve your speed is to SPRINT
Try out this session and MAKE SURE you get at least a 15-
minute dynamic warmup in before, because the last thing you
want is to INJURE yourself when you’re actually trying to improve
your performance.
It is important to be as FRESH as possible for each sprint
There is no need to rush through this session
Take your time, make sure every exercise is performed with

proper technique and 100% max effort
Enjoy!!
2-5 Rounds:
• 40 Meter Sprint
• 6 Broad Jumps
• 20 Meter Sprint
• 10 Jump Squats
• 40 Meter Sprint
• 12 Alt. Lunge
Jumps
• 20 Meter Sprint
• 20 Push-ups
Rest For 2 Minutes & Repeat

#47 Legs Like Bale
Here is an excellent leg circuit to incorporate into your training if

you don’t have equipment
These types of circuits are great to do if you don’t have access to

a gym or you are staying away due to what’s currently happening
in the world!
Please make sure you do a 10-minute warmup before this
session as I want you to push the 400-meter run!!
Set your timer and complete 6 rounds of this circuit keeping your
technique as sharp as possible throughout
Rest as needed if your technique starts to drop
Remember, you are COMPETING AGAINST YOURSELF
Listen to your body. The last thing you want to do is get injured
6 Rounds For Time:
• 400 Meter Run
• 25 Bodyweight Squats
• 12 Squat Jumps
• 30 Alternating Lunges
20 Alternating Lunge
•
Jumps
• 15 SL RDL’s Each Leg

#48 Core Like Salah
Here is an excellent core workout/circuit that you can do to finish
off your workout or your football session
But, don’t be mistaken, you can train your core all you want. If you
aren’t disciplined in the kitchen, you will never see your abs.
So, before you overtrain your core (Which is the biggest mistake
in the world), make sure your DIET is LOCKED & DIALED IN!
The most important thing here is to make sure that your technique
on every exercise is correct
The last thing you want to do is to hurt yourself
Just to reinforce, training your core MORE will not make your core
stronger or your abs “pop” more
Train your core efficiently & effectively 3x per week, lock in your
diet and be CONSISTENT over a LONNNNNNNG period of time
and you will see results!!
I promise you that !
4 Rounds:
• 1 Min. Plank
• 1 Min. R Side Plank
• 1 Min. L Side Plank
• 25 Superman’s
https://vimeo.com/291299621/a879b9cb6c
• 20 Leg Lifts
• 50 Bike Crunches
• 1 Min. Plank
• 20 V-Ups
• 50 Mountain
Climbers
#49 Bodyweight Legs Crusher
Here’s an excellent leg session that you can do without any

equipment.
You will complete 5 rounds of this circuit as fast as you can while
keeping your technique sharp.
Set Your Timer & Get After These:
-50 Walking Lunges

-50 Glute Bridges
-50 Bodyweight Squats
-15 Single Leg RDLs
Take rest as you need in between exercises and rounds.
Compete with yourself while keeping your technique in check!
How to do a Hip Thrust?

-Lay on your back with Feet a Little bit in Front of you at about
shoulder width distance.
-Simply think about DRIVING your heels through the ground to
drive your hips up.
-Squeeze your glutes at the top.
-If you don’t feel your glutes, initiate the connection by hitting your
glutes with your hand.
How to do a Single Leg RDL?

-Balance on one leg with a slight knee bend.
-Keep the other leg as straight as possible.
-Reach down with the hand of the straight leg while keeping the
other leg bent.
-Think about driving your heel of the straight leg to the wall behind
you and creating length.
-After creating the length, explosively come back to the start.
-You should feel it in your hamstrings and glutes.
If these are unclear, simply DM me or search on YouTube.
Enjoy & STAY DIALEDDDDD!
5 Rounds For Time:

• 50 Walking Lunges
(Total)
• 50 Hip Thrusts
• 50 Bodyweight
Squats
• 15 Single Leg RDL

(Each Leg)
#50 Fit Like Haaland

Here is another session that you can do without any equipment.
Please make sure to do at least a 10–15-minute warmup before

and a 5-10 minute cool down after the session.
Set your timer for 30 minutes and complete AS MANY ROUNDS
AS POSSIBLE with these exercises
Compete with yourself and enjoy!
AMRAP In 30 Minutes
• 200 m Run
• 30 Lunges
• 30 Chair Dips
• 10 Burpees
• 20 Pushups
• 20 V-Ups
#51 Total Body Torcher
Metabolic conditioning circuits like this one are an excellent

way to improve your total body conditioning and how you handle
load (muscular endurance).
This is called an AMRAP, where you do AS MANY ROUNDS AS

POSSIBLE of the exercises.
The rest is on you and dependent on when you need it.
It is a great way to compete with yourself and see yourself

improving each week.
So, SET YOUR TIMER FOR 20 MINUTES & get after it!
Work through as many rounds as you can.
Write down how many you get and come back next session or
next week and try to beat yourself!
Next Workout Below!!!
20 Minute AMRAP
(As Many Rounds as Possible)
• 15 Push-ups
• 20 Mountain Climbers
#52 The Adama Crusher
Here’s an excellent session that can be done anywhere in a very

small space without any weights needed.
Do your best to take no rest between exercises and push yourself

to keep your heart rate high and yourself working!
If your technique starts to get worse, take a little rest and then get
right back after it!
Enjoy and let me know how it goes!
Legs + Upper body:
• 40 Pushups
• 40 Lunges
• 30 Pushups
• 30 Lunges
• 20 Pushups
• 20 Lunges
Rest 1 Minute
• 40 Pushups
• 40 Lunges
• 30 Pushups
• 30 Lunges
• 20 Pushups
• 20 Lunges
Rest 2 Minutes
REPEAT 1-4x
Details Below!!
#53 The Zlatan Mentality
Arms & Abs
(Alternate Between
Exercises without going down)
Here is a fantastic finisher to any workout or training session to hit

your core and entire upper body.
This session will mainly focus on your arms, chest and the
obliques (side of your abs).
You will be switching between a close grip push-up and a wide

plank.
Do not go down or rest the entire time!

If you would like, rest 1-2 minutes and repeat!

• 45 Sec. Right Side Plank
• 45 Sec. Left Side Plank
• 6 Close Grip Pushup
#54 TOTAL BODY
CONDITIONING
Here is a simple metabolic finisher that can also be used as a

workout when done repeatedly.
This one combine’s burpees and push-ups that will effectively

condition your heart and body.
Burpees are extremely hard and an excellent exercise for you to

build total body strength, fitness and endurance.
Burpees will make you FITTER by keeping your heart rate

extremely high and challenging the whole body.
In this session, you will combine burpees and push-ups in a
descending ladder sequence.
Do your best not to rest between exercises. Only rest where I’ve
written to do so.
If you’re brave enough, rest one minute and repeat entirely.
After you try it and crush it, let me know how it goes!
Get ittttttt!
•15 Burpees
• 15 Pushups
• 14 Burpees
• 14 Pushups
• 13 Burpees
• 13 Pushups
Rest 30 Seconds
• 12 Burpees
• 12 Pushups
• 11 Burpees
• 11 Pushups
• 10 Burpees
• 10 Pushups
Rest 1 Minute
Repeat!
#55 Full Body + Cardio
Here is an excellent session that you can incorporate into

your training to challenge your full body and overall fitness
levels.
You will be alternating between jump rope skips, wall sits,

bodyweight squats and push-ups.
You will need a jump rope, but if you don’t have one, you can
just use an imaginary rope and skip over that.
Jumping rope is an excellent way to build up your fitness

level, foot strength and coordination.
Do your best not to rest in between exercises to keep your

heart rate high.
Of course, if you need to, you can take rest to make sure the
quality of the exercise stays high.
Depending on your fitness level, you can take 1-3 minutes

rest after the full
Enjoy!
100 Jump Rope Skips
90 Second Wall Sit
20 Push-ups
90 Jump Rope Skips
60 Second Wall Sit
15 Push-ups
80 Jump Rope Skips
45 Second Wall Sit
10 Push-ups
#56 5 Minute Upper & Core
Here is an excellent upper body and core session that can either
be done on its own or as a finisher to your session.
You will be alternating between close grip push-ups and side

planks.
Do not go down the entire time!
Enjoy and let me know if you have any questions!
10 Close Grip Pushups

45 Sec. Right Side Plank
45 Sec. Left Side Plank
6 Close Grip Pushup
#57 Improve your

Stamina
In the beginning of preseason and/or if you are not fit, building the
aerobic base is extremely extremely important.
The aerobic base is literally the foundation of your fitness levels.
Your aerobic base helps you recover from repeated sprints and
helps your overall recovery time due to the amount of blood and
oxygen your heart can pump to your working tissues.
Couple things before you try this out..
1. Before trying out this run, MAKE SURE YOU do a quality 10

Minute warmup with dynamic stretches.
2. The run is work. The jog and walk are your recovery.
3. Start slower than you think. If you are a beginner, go for 10-15
minutes.
4. MOST IMPORTANT; if you have any joint pain (specifically:

ankles, knees, hips), you stop immediately.
5. I Care More about you being fit and ready to play rather than
overdoing “extra fitness” and being on the sidelines.
6. Do this on a soft surface; like a track or grass. Stay away from

hard surfaces and concrete.
7. Make sure you cool down and do proper long duration stretches
post run (especially the calves, feet, hamstrings, quads and hips).
Get running homie! 😉💪
Run:Jog:Walk
Run for 3 minutes
At 85-90% Pace
Jog for 2 Minutes
At 70% Pace
Walk for
30 Seconds
Duration:
Beginners: 11-22 Minutes
Advanced: 33-44 Minutes
#58 The Jiménez
Finisher
Core Workout
Finisher
Here’s an excellent core finisher that you can end off any
workout or footy session with.
Stay in plank position the entire Time.
The most important thing is that you hold proper form. If not,
take a rest and finish it with rest.
How to Perform the Plank:

1. Plank position
2. Body neutral, (straight line back to front). Don’t let the back
or hips sink. Maintain strong alignment.
3. SQUEEZE your fists, and try to imagine pulling your elbows
to your feet
4. Squeeze that core and try to pull your toes to your hands
(don't actually-just a way to massively activate)
5. SQUEEZE them glutes and them quads as hard as you can
6. Make sure you BREATHE
If you notice your back starts to round or hips sink, stop and
rest, otherwise, you are at risk for injury.
Enjoy!
Set 1:
• 60 Sec. Front Plank
• 60 Sec. R Side Plank
• 60 Sec. L Side Plank
Set 2:
Set 3:
Set 4:
#59 4-Minute Core
Workout
• 30 Sec. Palloff
Press Each Side
• 30 Sec. Farmer
Carries Each Side
https://vimeo.com/258378981/63a7a24062
• 30 Sec. Hollow
Body Hold
• 30 Sec. Turkish
Get ups Each Side
• 1 Min RKC Plank

Here is a very good core workout that focuses on “anti-extension”

exercises which are the best type of core exercises for any
athlete.
All of these exercises will be performed for 30 seconds with

proper technique resting as much as you want in between.
Technique is the most important.
This can be done at the end of a gym or football session.

#60 Physique Like
Forlan
Forlan was an explosive, talented and hardworking forward who

was super disciplined.
He was constantly looking after his body and doing the necessary
extra work off the field to bring his best on the field.
Here is an excellent workout to try that will hit your entire body.
Once again, no equipment needed!
Set your timer and complete these exercises and reps as quickly as
you can. Record your Time, and look to beat yourself the next Time
you attempt it!
If you are super fit; rest 2 minutes and repeat the circuit once more!
These circuits that I post SHOULD NOT be done every single day.
You need to mix and match and work on different things throughout
the week.
The maximum I would recommend to hit a total body circuit per week
is 3 times.
Make sure you are working on other things such as your technical
ability and game intelligence as well!
For Time:
15 Burpees
30 Pushups
15 Burpees
16 Burpees
32 Pushups
60 Lunges
17 Burpees
34 Pushups
60 Lunges
100 Bike Crunches
18 Burpees
36 Push Ups
60 Lunges
100 Bike Crunches
#61 The Best Way To
Finish A
Workout
1 Minute Wall Sit

16 Pushups
1 Minute Plank
55 Seconds Wall Sit
15 Pushups
55 Seconds Plank
50 Second Wall Sit
14 Pushups
50 Second Plank
45 Second Wall Sit
13 Pushups
45 Second Plank
The Best Way to End Your Workout!
Try this one out to torch your entire body
NO REST IN BETWEEN EXERCISES!
If you want to use this as a simple bodyweight workout; that’s also

great.
Rest for 1-2 minutes after the last exercise and repeat.
Stay Dialed & Keep Grinding!
#62 Chest Training at

Home
Pushups are one of the best exercises for the entire body whether
you are in quarantine or not.
A simple shift of your hands and the angle of your hands will
change how the push-up hits your body.
These are excellent to work in season after training to take the

load off of your nervous system.
Bodyweight exercises are very easy on your system and are
much easier to recover from.
Therefore, they can be used in season around your training and

matches if you are feeling under recovered.
Do 2-3 sets of max reps with all these exercises. Make sure your
core stays engaged and you don’t drop your lower back.
1. Standard Width Push Ups

-Hands directly under shoulders.
2. Alternating Side Pushups

-Hands directly under shoulders; alternate side to side.
3. Triangle Push Ups:

-Hands in a triangle position.
-Keep your elbows close to your body.
4. Wide Push Ups

-Hands two times the width of shoulder width.
#63 12 MINUTE FAT BLASTER
WORKOUT
AMRAP in 12 Minutes
• 12 Squats
• 12 Pushups
• 12 Burpees
• 12 Sit-Ups
• 12 Dips
• 12 Russian Twists
• 12 Single Leg Deadlifts Each Leg
Complete AS MANY ROUNDS AS POSSIBLE in 12 minutes.

If you still have power, Rest 2-3 minutes and repeat.
As always, keep your TECHNIQUE on EVERY EXERCISE in

check!
Get after it.
Dialed. Yeah?
#64 Lower Body Finisher
Take no rest in between. Everything is straight through.
Here’s an excellent finisher to torch your entire lower body after a

session.
You can also repeat it multiple times if you want to get a quick
bodyweight session in.
Enjoy!!
30 Second Wall Sit
10 Squats
25 Second Wall Sit
9 Squats
20 Second Wall Sit
8 Squats
15 Second Wall Sit
7 Squats
10 Second Wall Sit
6 Squats
5 Second Wall Sit
5 Squats
#65 Core Circuit
The Core is one of the most important parts of the body as it is

what the legs and arms pull off of.
Therefore, if you want to be a fast, strong and robust athlete, your

core needs to be stable during any type of explosive athletic
movement.
If it is not, you can have “energy leaks” within the body which will
lead to a decline in performance and potential injury.
Here are 5 excellent core exercises that you can throw into a
circuit at the end of your session or in a separate workout to torch
your core.
As we both know, the most important thing is your technique.
Once your technique suffers, take a rest, and get back with proper
form.
1. Reverse Double Crunch

BEGINNER: 2-3 sets of 5-10 reps
EXPERT: 3-4 sets of 15-25 reps
2. Rolling Plank:
BEGINNER: 2-3 sets of 30 seconds
EXPERT: 3-4 sets of 60-75 seconds
3. Forward Crawl
https://vimeo.com/294965921/3a4a4ccd6d
4. Heel Touches:
5. Incline Basic Plank:
#66 Burpee-Pushup Ladder
1 Burpee 1Pushup
2 Burpees 2 Pushups
3 Burpees 3 Pushups
4 Burpees 4 Pushups
5 Burpees 5 Pushups
Rest 1 Minute
5 Burpees 5 Pushups
4 Burpees 4 Pushups
3 Burpees 3 Pushups
2 Burpees 2 Pushups
1 Burpee 1Pushup
#67 Get Murked:
Instructions: Set Clock for 8 minutes and do as many rounds as

possible.
-Try to beat yourself each week.
Burpee (no jump) x 8  
Single-Leg Plank x 10sec (right leg elevated)
Close Grip Push-Up x 10
Single-Leg Plank x 10sec (left leg elevated)  
Pause Squat x 8 (pause at bottom for 3 seconds-explode up-
squeeze glutes at top)
Pause Push-Up x 5 (pause at bottom for 5 seconds-explode up)
#68 Pushup-Jump Squat:
Alternate between the pushup and jump squat in a descending

ladder fashion starting at 10 reps and working your way down to 1
rep.
So you’ll do 10 push-ups, 10 Jump Squats, 9 push-ups, 9 Jump
Squats, 8 push-ups, 8 Jump Squats, 7 push-ups, 7 Jump Squats,
etc, etc, etc.
Do this as quickly as possible while maintaining perfect form. If
you’re fresh-repeat.
Push-Up x 10, 9, 8, 7...  
Jump Squat x 10, 9, 8, 7...  
#69 Messinho
Complete 5 full rounds as quickly as possible while maintaining

perfect form. Rest 2 minutes. Put 2 minutes on the clock and get
through as much as you possibly can while maintaining perfect
form.  
Alternating Reverse Lunge x 5/leg  

Side Plank x 10sec (right side)  
Bodyweight Squat x 10
Side Plank x 10sec (left side)  
Glute Bridge x 8
#70 The Yannick Crusher
Complete as Fast as You Can:

30 Squats
20 Push-Ups
 25 Squats
15 Push-Ups
20 Squats
10 Push-Ups  
15 Squats/
8 Push-Ups
10 Squats
6 Push-Ups 
8 Push-Ups
15 Squats
10 Push-Ups  
20 Squats
15 Push-Ups
25 Squats
20 Push-Ups
30 Squats
#71 The Hulk Torcher
Complete 4 sets as quickly as possible.

Push-Up: 10
Alternating Jump Lunge: 10/leg  
Push-Up Plank: 10  (Plank-rise to pushup position)
Long Lever Hollow Body Hold: 30sec  
Burpee (with Jump): 10  
#72 Plankin’ & Pushin’:
5 full rounds as quickly as possible while maintaining perfect form.

Rest 3 minutes.
Complete 3 more full founds as quickly as possible while
maintaining perfect form.  
Exercises:
Bulgarian Split Squat x 8/leg  
Pause Push-Up x 6 (hold at down position-pause for 5 seconds)
Long Lever Plank x 20sec  (regular plank, put arms as far out in
front of you as possible)
My Training Program:
If you have tried a lot of things and haven’t gotten the results
you’ve wanted, maybe you aren’t doing something right..
Maybe the program isn’t customized to you specifically..
If you want to take your game and life to the next level, you can
apply for my One-on-One Coaching Program, and you can work
with me personally.
My program is 100% individualized, so you receive 24/7 support
from me and have 100% access to me.
No matter what you are going through, I will be there for you; to
hold you accountable, keep you motivated, and, even if you feel
like giving up, I will be there to light a fire under your ass and help
keep you going, because as we both know CONSISTENCY is
what gets you results!
The program is structured, so you will train in the gym 3-4 days
per week (depending on your goal) and train your cardiovascular
system 1-2 days per week (specifically for your goals and your
sport).
You will get faster, stronger, become more powerful, build muscle,
steer clear of injury and become a better functioning athlete and
human.
If you are interested, you can apply here:
https://ricfittraining.com/online-coaching-ricfit
Much Love & Health,
Your Boy Ricky

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72 Free Crusher Workouts

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72 Free Crusher Workouts

Thank you for picking

I really appreciate all of

Your eyes and ears

I wanted to make this

I realize that sometimes many of you may not have access to a

Therefore, I wanted to make a no excuses, no BS guide for you to

Most workouts are bodyweight, some are weighted.

Please listen to your body (especially if you are a beginner). Do

Actually, no workout is perfect. I would rather you be on a

All I ask of you is to continue to support me on Social Media and

You know I’m always here to help.

Try out this session to build your aerobic base.

The run should be at a pace that will build up your fitness.

That is why you Train hard, smart and consistently!

-The jog is a nice slow recovery run.

And the walk is a walk. Enjoy! :)

Do this anywhere (preferably on grass or a track rather than

4 Minute Run (75 - 80% Pace)

3 Minute Jog (40 - 50% Pace)

Rest as much as you need in between each exercise to perform

1- High Knees x 10 Sec (As Fast As You Can)

Use this finisher to finish off an upper body session or after a

Make sure to stay up in a push-up/plank position the entire time

#4 Across The World

Before attempting this, please make sure you do a 5–15-minute

Do the run like you’re trying to get fit!

1: High-Paced Run (80 - 85%)

3: Repeat for 6-12 Reps

5: Repeat 1-3x (depending on fitness level)

This is an excellent workout for you to do if you don’t have access

As always, make sure you get a proper warmup in (especially

The amount of rounds you will do depend on your fitness level

Quality of the reps is always the most important.

Give maximum effort and maximum intent with every exercise.

Start with these then move onto exercises below:

3-5 Sets Total

You can do this after team training or a gym session, it’s up to

#7 Get Fit with Mo

Please Please Please (did I say it enough) do a dynamic warm-up

Make sure you cool down and stretch afterwards as well!

1. Set up 7 cones at: 0 yards, 5 yards, 10 yards, 15 yards,

2. Run to the 5 and back, 10 and back, 15 and back, 20 and

3. Your goal is to get this at least under 45 seconds.

5. Repeat 4-10 times

6. If you want to do another set, rest 3 minutes and repeat

Try to stay in the push-up/plank position the entire time as long as

Enjoy the pump!

Beach Season Is Coming Soon!

If you’re a beginner, it would be smart to cut this workout in half,

Make sure you do a 10–15-minute proper dynamic warmup and

#10 The Machine

Use this Workout to Improve Your Stamina

Make sure you do a good 10–15-minute activation/warmup before

The last thing I want you to do is get injured! Keep grinding my

#11 The Leon Goretzka

Here’s an excellent, but very tough fitness session!

I highly recommend doing at least a 10-15 minute solid dynamic

Secondly, if you are a beginner, I would recommend cutting the

For example, do 400 meters in under 90-100 seconds.

Rest 2 minutes, repeat 4 times.

After you repeat 4 times, rest 3 minutes & repeat.

If you are fit, you can try it exactly as prescribed!

Make sure you get a proper cool down as well.