{"id":7078,"date":"2024-09-27T14:59:05","date_gmt":"2024-09-27T13:59:05","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=7078"},"modified":"2024-09-27T14:59:13","modified_gmt":"2024-09-27T13:59:13","slug":"get-fit-for-football-with-this-full-body-workout","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/","title":{"rendered":"Use this football workout to build full-body strength and power"},"content":{"rendered":"\n<p>Football is a high-intensity, intermittent sport. To succeed, you need strength, power, agility and speed, alongside core stability. Fortunately, to develop those attributes you don&#8217;t need much, just a set free weights, such as <a href=\"https:\/\/mensfitness.co.uk\/review\/best-adjustable-dumbbells\/\" target=\"_blank\" rel=\"noreferrer noopener\">adjustable dumbbells<\/a>, a barbell and perhaps a weights bench. With these tools all you need to do is incorporate this full-body football workout into your routine. Within weeks you&#8217;ll have a level of strengths and fitness to rival the pros.<\/p>\n\n\n\n<p>Footballers work in all planes of motion, using every part of their body in harmony. I look to strengthen football players from top to toe in workouts, to make them stronger and more robust to resist injury. If you want to train like a <a href=\"https:\/\/mensfitness.co.uk\/features\/what-it-takes-to-be-a-premier-league-footballer\/\" target=\"_blank\" rel=\"noreferrer noopener\">Premier League Footballer<\/a>, just follow my workout below.<\/p>\n\n\n\n<div class=\"wp-block-kelseymedia-blocks-block-how-we-test-section\"><div class=\"c-how-we-test\">\n<div class=\"c-how-we-test__header\">\n<h3 class=\"wp-block-heading\" id=\"h-why-you-can-trust-the-workouts-in-men-s-fitness\">Why you can trust the workouts in Men&#8217;s Fitness<\/h3>\n<\/div>\n\n\n\n<div class=\"c-how-we-test__content\">\n<p>At Men\u2019s Fitness we pride ourselves on delivering information that serves a singular purpose: to improve some aspect of your health, fitness or wellbeing. For over 16 years, we\u2019ve been publishing authoritative health and fitness content \u2013 written by our expert editors and contributors. Each of our workouts has been created and tested by either a highly experienced editor or expert contributor. This full-body football workout was devised by Andrew Wiseman, a strength and conditioning coach who has worked with Chelsea, West Ham United and Charlton Athletic.<\/p>\n<\/div>\n<\/div><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to do this full-body football workout:<\/h3>\n\n\n\n<ul>\n<li>The following exercises will help you to build a foundation of strength, increase leg power in order to jump higher and sprint faster, and build core stability to hold off opponents and reduce injury through impact<\/li>\n\n\n\n<li>Do 3 sets of each exercise, resting for 60 seconds between sets.\u00a0Use a weight that takes you almost failure in the final rep<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-exercises-in-this-full-body-football-workout\">Exercises in this full-body football workout<\/h3>\n\n\n\n<ol>\n<li><a href=\"#box-jump\">Box jump<\/a><\/li>\n\n\n\n<li><a href=\"#squat\">Squat<\/a><\/li>\n\n\n\n<li><a href=\"#alternating-step-up\">Alternating step-up<\/a><\/li>\n\n\n\n<li><a href=\"#barbell-bench-press\">Barbell bench press<\/a><\/li>\n\n\n\n<li><a href=\"#wide-grip-pull-up\">Wide-grip pull-up<\/a><\/li>\n\n\n\n<li><a href=\"#lunge-and-twist\">Lunge and twist<\/a><\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"box-jump\"><strong>1. Box jump<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1100\" height=\"875\" data-id=\"32229\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Box-jump-1.jpg?w=1024\" alt=\"Man performing a box jump\" class=\"wp-image-32229\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Box-jump-1.jpg 1100w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Box-jump-1.jpg?resize=300,239 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Box-jump-1.jpg?resize=768,611 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Box-jump-1.jpg?resize=1024,815 1024w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Box-jump-1.jpg?resize=900,716 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Box-jump-1.jpg?resize=562,447 562w\" sizes=\"(max-width: 1100px) 100vw, 1100px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"938\" height=\"855\" data-id=\"32228\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Box-jump-2.jpg\" alt=\"Man performing a box jump\" class=\"wp-image-32228\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Box-jump-2.jpg 938w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Box-jump-2.jpg?resize=300,273 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Box-jump-2.jpg?resize=768,700 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Box-jump-2.jpg?resize=900,820 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Box-jump-2.jpg?resize=562,512 562w\" sizes=\"(max-width: 938px) 100vw, 938px\" \/><\/figure>\n<\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Beginner<\/strong><\/td><td>5 reps<\/td><\/tr><tr><td><strong>Intermediate<\/strong><\/td><td>5 reps (land on one leg)<\/td><\/tr><tr><td><strong>Advanced<\/strong><\/td><td>5 reps (single-leg box jump)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul>\n<li>Stand facing a box with your feet shoulder-width apart<\/li>\n\n\n\n<li>Lower into a half squat position, swinging your arms backward, then leap on to the box, swinging your arms forward in the process to gain momentum<\/li>\n\n\n\n<li>Land on the box with your knees bent to absorb the impact<\/li>\n\n\n\n<li>Step down and repeat<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"squat\">2. Squat<\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"806\" data-id=\"32231\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Squat-1.jpg\" alt=\"Man performing a barbell squat\" class=\"wp-image-32231\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Squat-1.jpg 788w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Squat-1.jpg?resize=293,300 293w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Squat-1.jpg?resize=768,786 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Squat-1.jpg?resize=562,575 562w\" sizes=\"(max-width: 788px) 100vw, 788px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"793\" height=\"922\" data-id=\"32230\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Squat-2.jpg\" alt=\"Man performing a barbell squat\" class=\"wp-image-32230\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Squat-2.jpg 793w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Squat-2.jpg?resize=258,300 258w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Squat-2.jpg?resize=768,893 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Squat-2.jpg?resize=562,653 562w\" sizes=\"(max-width: 793px) 100vw, 793px\" \/><\/figure>\n<\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Beginner<\/strong><\/td><td>10 reps (bodyweight)<\/td><\/tr><tr><td><strong>Intermediate<\/strong><\/td><td>10 reps (dumbbells)<\/td><\/tr><tr><td><strong>Advanced<\/strong><\/td><td>10 reps (barbell)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul>\n<li>Stand with feet just wider than shoulder-width apart<\/li>\n\n\n\n<li>If you\u2019re using dumbbells, hold them by your sides; if a barbell, rest it on the backs of your shoulders<\/li>\n\n\n\n<li>With your chest up and core braced, squat until your thighs are at least parallel with the floor, making sure your knees stay wide apart<\/li>\n\n\n\n<li>Drive up through your heels to stand<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"alternating-step-up\">3. Alternating step-up<\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"721\" height=\"850\" data-id=\"32232\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Alternating-step-up-1.jpg\" alt=\"Man performing an alternating step-up with dumbbells\" class=\"wp-image-32232\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Alternating-step-up-1.jpg 721w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Alternating-step-up-1.jpg?resize=254,300 254w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Alternating-step-up-1.jpg?resize=562,663 562w\" sizes=\"(max-width: 721px) 100vw, 721px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"631\" height=\"870\" data-id=\"32233\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Alternating-step-up-2.jpg\" alt=\"Man performing an alternating step-up with dumbbells\" class=\"wp-image-32233\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Alternating-step-up-2.jpg 631w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Alternating-step-up-2.jpg?resize=218,300 218w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Alternating-step-up-2.jpg?resize=562,775 562w\" sizes=\"(max-width: 631px) 100vw, 631px\" \/><\/figure>\n<\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Beginner<\/strong><\/td><td>10 reps each side (bodyweight)<\/td><\/tr><tr><td><strong>Intermediate<\/strong><\/td><td>10 reps each side (light dumbbells)<\/td><\/tr><tr><td><strong>Advanced<\/strong><\/td><td>10 reps each side (heavy dumbbells)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul>\n<li>Stand facing a box or bench with your feet together. Keep your core braced throughout<\/li>\n\n\n\n<li>Extend at the hip and knee of your left leg and place your left foot on the box, then push upwards with your right foot to stand on it with both feet<\/li>\n\n\n\n<li>Exhale, step down and repeat on the other side<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"barbell-bench-press\">4. Barbell bench press<\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-4 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"967\" height=\"822\" data-id=\"32235\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Barbell-bench-press-1.jpg\" alt=\"Man performing a barbell bench press\" class=\"wp-image-32235\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Barbell-bench-press-1.jpg 967w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Barbell-bench-press-1.jpg?resize=300,255 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Barbell-bench-press-1.jpg?resize=768,653 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Barbell-bench-press-1.jpg?resize=900,765 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Barbell-bench-press-1.jpg?resize=562,478 562w\" sizes=\"(max-width: 967px) 100vw, 967px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"998\" height=\"840\" data-id=\"32234\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Barbell-bench-press-2.jpg\" alt=\"Man performing a barbell bench press\" class=\"wp-image-32234\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Barbell-bench-press-2.jpg 998w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Barbell-bench-press-2.jpg?resize=300,253 300w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Barbell-bench-press-2.jpg?resize=768,646 768w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Barbell-bench-press-2.jpg?resize=900,758 900w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Barbell-bench-press-2.jpg?resize=562,473 562w\" sizes=\"(max-width: 998px) 100vw, 998px\" \/><\/figure>\n<\/figure>\n\n\n\n<p>(Simply increase the load to increase difficulty)<\/p>\n\n\n\n<ul>\n<li>Lie on a flat bench holding a bar with an overhead grip and hands just over shoulder-width apart<\/li>\n\n\n\n<li>Drive your feet hard into the floor for stability and press the weight straight up powerfully until your arms are fully extended. This is your start position<\/li>\n\n\n\n<li>Lower the bar slowly to just above your chest, inhaling while doing so, then push back up to the start while exhaling<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"wide-grip-pull-up\">5. Wide-grip pull-up<\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-5 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"642\" height=\"853\" data-id=\"32236\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Wide-grip-pull-up.jpg\" alt=\"Man performing a wide-grip pull-up\" class=\"wp-image-32236\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Wide-grip-pull-up.jpg 642w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Wide-grip-pull-up.jpg?resize=226,300 226w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Wide-grip-pull-up.jpg?resize=562,747 562w\" sizes=\"(max-width: 642px) 100vw, 642px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"613\" height=\"872\" data-id=\"32237\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Wide-grip-pull-up-2.jpg\" alt=\"Man performing a wide-grip pull-up\" class=\"wp-image-32237\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Wide-grip-pull-up-2.jpg 613w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Wide-grip-pull-up-2.jpg?resize=211,300 211w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Wide-grip-pull-up-2.jpg?resize=562,799 562w\" sizes=\"(max-width: 613px) 100vw, 613px\" \/><\/figure>\n<\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Beginner<\/strong><\/td><td>8 reps (band-assisted)<\/td><\/tr><tr><td><strong>Intermediate<\/strong><\/td><td>8 reps (bodyweight)<\/td><\/tr><tr><td><strong>Advanced<\/strong><\/td><td>8 reps (weighted)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul>\n<li>Grip the pull-up bar with your hands wider than shoulder-width apart<\/li>\n\n\n\n<li>Lean your torso back, stick out your chest and contract your core before pulling yourself towards the bar, keeping your torso still and looking straight forwards<\/li>\n\n\n\n<li>Once your chin has cleared the bar, lower yourself until your arms are fully extended\u00a0<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"lunge-and-twist\">6. Lunge and twist<\/h4>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-6 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"622\" height=\"823\" data-id=\"32239\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Twist-and-lunge.jpg\" alt=\"Man performing a medicine ball lunge and twist\" class=\"wp-image-32239\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Twist-and-lunge.jpg 622w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Twist-and-lunge.jpg?resize=227,300 227w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Twist-and-lunge.jpg?resize=562,744 562w\" sizes=\"(max-width: 622px) 100vw, 622px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"670\" height=\"925\" data-id=\"32240\" src=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Twist-and-lunge-2.jpg\" alt=\"Man performing a medicine ball lunge and twist\" class=\"wp-image-32240\" srcset=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Twist-and-lunge-2.jpg 670w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Twist-and-lunge-2.jpg?resize=217,300 217w, https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2024\/09\/Twist-and-lunge-2.jpg?resize=562,776 562w\" sizes=\"(max-width: 670px) 100vw, 670px\" \/><\/figure>\n<\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Beginner<\/strong><\/td><td>8 reps each side (bodyweight)<\/td><\/tr><tr><td><strong>Intermediate<\/strong><\/td><td>8 reps each side (light medicine ball)<\/td><\/tr><tr><td><strong>Advanced<\/strong><\/td><td>8 reps each side (heavy medicine ball)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<ul>\n<li>Holding a medicine ball straight in front of you, take a big step forwards and lower into a lunge, keeping your torso upright<\/li>\n\n\n\n<li>Keep your front knee in line with your front toes<\/li>\n\n\n\n<li>At the bottom of the lunge, contract your abs and rotate your upper body to the same side as your front leg, then return to the middle<\/li>\n\n\n\n<li>Push up with your front foot to return to the starting position. Alternate sides<\/li>\n<\/ul>\n\n\n\n<p><strong>For the dumbbell exercises in this workout I&#8217;d recommend these DKN Rubber Hex Dumbbells:<\/strong><\/p>\n\n\n\n<div class=\"wp-block-kelseymedia-blocks-block-squirrel-in-content-widget\"><div class=\"c-squirrel-embed \"><div class=\"squirrel_widget\" data-squirrel-id=\"12855234\" data-loaded=\"false\" data-style-id=\"In content widget\"><\/div><\/div><\/div>\n\n\n\n<p><strong>Related content:<\/strong><\/p>\n\n\n\n<ul>\n<li><a href=\"https:\/\/mensfitness.co.uk\/workouts\/dumbbells-vs-barbells\/\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbells vs barbells<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/mensfitness.co.uk\/workouts\/30-minute-dumbbell-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-minute dumbbell workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/mensfitness.co.uk\/workouts\/full-body-dumbbell-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">Full-body dumbbell workout<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Build lower body power and core strength to level up your 5-a-side game <\/p>\n","protected":false},"author":20,"featured_media":7079,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"amazon_asin_number":"","model":"","featured_image_overlay_img":"","hjpType":"","squirrel_render_by":"","squirrel_id":""},"categories":[9],"tags":[242],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.5 (Yoast SEO v23.5) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Use this football workout to build full-body strength and power | Men&#039;s Fitness<\/title>\n<meta name=\"description\" content=\"Build lower body power and core strength to level up your 5-a-side game with this full-body football workout for keen footballers.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Use this football workout to build full-body strength and power\" \/>\n<meta property=\"og:description\" content=\"Build lower body power and core strength to level up your 5-a-side game with this full-body football workout for keen footballers.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"Men&#039;s Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mensfitnesstoday\" \/>\n<meta property=\"article:published_time\" content=\"2024-09-27T13:59:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-27T13:59:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2021\/11\/Screenshot-2021-11-06-at-14.47.35.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2148\" \/>\n\t<meta property=\"og:image:height\" content=\"1334\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Isaac Williams\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MensFitnessMag\" \/>\n<meta name=\"twitter:site\" content=\"@MensFitnessMag\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Isaac Williams\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/\",\"url\":\"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/\",\"name\":\"Use this football workout to build full-body strength and power | Men&#039;s Fitness\",\"isPartOf\":{\"@id\":\"https:\/\/mensfitness.co.uk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2021\/11\/Screenshot-2021-11-06-at-14.47.35.jpg\",\"datePublished\":\"2024-09-27T13:59:05+00:00\",\"dateModified\":\"2024-09-27T13:59:13+00:00\",\"author\":{\"@id\":\"https:\/\/mensfitness.co.uk\/#\/schema\/person\/46ca812e6ffec18985860405e976611f\"},\"description\":\"Build lower body power and core strength to level up your 5-a-side game with this full-body football workout for keen footballers.\",\"breadcrumb\":{\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/#primaryimage\",\"url\":\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2021\/11\/Screenshot-2021-11-06-at-14.47.35.jpg\",\"contentUrl\":\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2021\/11\/Screenshot-2021-11-06-at-14.47.35.jpg\",\"width\":2148,\"height\":1334,\"caption\":\"Get Fit For Football With This Full-Body Workout | Men's Fitness UK\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/mensfitness.co.uk\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Workouts\",\"item\":\"https:\/\/mensfitness.co.uk\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Use this football workout to build full-body strength and power\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/mensfitness.co.uk\/#website\",\"url\":\"https:\/\/mensfitness.co.uk\/\",\"name\":\"Men's Fitness\",\"description\":\"Expert-led workouts, equipment tests, and top advice - Get Fit for Life\",\"alternateName\":\"MF\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/mensfitness.co.uk\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/mensfitness.co.uk\/#\/schema\/person\/46ca812e6ffec18985860405e976611f\",\"name\":\"Isaac Williams\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/mensfitness.co.uk\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/d69be5d58d271824168dc8f3e9fcf0f9?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/d69be5d58d271824168dc8f3e9fcf0f9?s=96&d=mm&r=g\",\"caption\":\"Isaac Williams\"},\"description\":\"MF editor Isaac combines close to a decade\u2019s experience in fitness publishing with a keen interest in all things exercise and sport. Although strength training is his primary passion, he's also an occasional ultramarathon runner, with one particular career high\/lowlight being a 24-hour 'race' around Tooting Bec Athletics Track (never again).\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/isaacwilliams1993\/\"],\"honorificPrefix\":\"Mr\",\"birthDate\":\"1993-02-15\",\"gender\":\"Male\",\"knowsLanguage\":[\"English\"],\"url\":\"https:\/\/mensfitness.co.uk\/author\/isaacwilliams\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Use this football workout to build full-body strength and power | Men&#039;s Fitness","description":"Build lower body power and core strength to level up your 5-a-side game with this full-body football workout for keen footballers.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/","og_locale":"en_US","og_type":"article","og_title":"Use this football workout to build full-body strength and power","og_description":"Build lower body power and core strength to level up your 5-a-side game with this full-body football workout for keen footballers.","og_url":"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/","og_site_name":"Men&#039;s Fitness","article_publisher":"https:\/\/www.facebook.com\/mensfitnesstoday","article_published_time":"2024-09-27T13:59:05+00:00","article_modified_time":"2024-09-27T13:59:13+00:00","og_image":[{"width":2148,"height":1334,"url":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2021\/11\/Screenshot-2021-11-06-at-14.47.35.jpg","type":"image\/jpeg"}],"author":"Isaac Williams","twitter_card":"summary_large_image","twitter_creator":"@MensFitnessMag","twitter_site":"@MensFitnessMag","twitter_misc":{"Written by":"Isaac Williams","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/","url":"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/","name":"Use this football workout to build full-body strength and power | Men&#039;s Fitness","isPartOf":{"@id":"https:\/\/mensfitness.co.uk\/#website"},"primaryImageOfPage":{"@id":"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/#primaryimage"},"image":{"@id":"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2021\/11\/Screenshot-2021-11-06-at-14.47.35.jpg","datePublished":"2024-09-27T13:59:05+00:00","dateModified":"2024-09-27T13:59:13+00:00","author":{"@id":"https:\/\/mensfitness.co.uk\/#\/schema\/person\/46ca812e6ffec18985860405e976611f"},"description":"Build lower body power and core strength to level up your 5-a-side game with this full-body football workout for keen footballers.","breadcrumb":{"@id":"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/#primaryimage","url":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2021\/11\/Screenshot-2021-11-06-at-14.47.35.jpg","contentUrl":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2021\/11\/Screenshot-2021-11-06-at-14.47.35.jpg","width":2148,"height":1334,"caption":"Get Fit For Football With This Full-Body Workout | Men's Fitness UK"},{"@type":"BreadcrumbList","@id":"https:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/mensfitness.co.uk\/"},{"@type":"ListItem","position":2,"name":"Workouts","item":"https:\/\/mensfitness.co.uk\/workouts\/"},{"@type":"ListItem","position":3,"name":"Use this football workout to build full-body strength and power"}]},{"@type":"WebSite","@id":"https:\/\/mensfitness.co.uk\/#website","url":"https:\/\/mensfitness.co.uk\/","name":"Men's Fitness","description":"Expert-led workouts, equipment tests, and top advice - Get Fit for Life","alternateName":"MF","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/mensfitness.co.uk\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/mensfitness.co.uk\/#\/schema\/person\/46ca812e6ffec18985860405e976611f","name":"Isaac Williams","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/mensfitness.co.uk\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/d69be5d58d271824168dc8f3e9fcf0f9?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d69be5d58d271824168dc8f3e9fcf0f9?s=96&d=mm&r=g","caption":"Isaac Williams"},"description":"MF editor Isaac combines close to a decade\u2019s experience in fitness publishing with a keen interest in all things exercise and sport. Although strength training is his primary passion, he's also an occasional ultramarathon runner, with one particular career high\/lowlight being a 24-hour 'race' around Tooting Bec Athletics Track (never again).","sameAs":["https:\/\/www.linkedin.com\/in\/isaacwilliams1993\/"],"honorificPrefix":"Mr","birthDate":"1993-02-15","gender":"Male","knowsLanguage":["English"],"url":"https:\/\/mensfitness.co.uk\/author\/isaacwilliams\/"}]}},"acf":[],"parsely":{"version":"1.1.0","meta":{"@context":"https:\/\/schema.org","@type":"NewsArticle","headline":"Use this football workout to build full-body strength and power","url":"http:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/","mainEntityOfPage":{"@type":"WebPage","@id":"http:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/"},"thumbnailUrl":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2021\/11\/Screenshot-2021-11-06-at-14.47.35.jpg?w=150&h=150&crop=1","image":{"@type":"ImageObject","url":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2021\/11\/Screenshot-2021-11-06-at-14.47.35.jpg"},"articleSection":"Workouts","author":[{"@type":"Person","name":"Isaac Williams"}],"creator":["Isaac Williams"],"publisher":{"@type":"Organization","name":"Men&#039;s Fitness","logo":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2023\/02\/MF-desktop_favicon_32-1.png"},"keywords":["full body"],"dateCreated":"2024-09-27T13:59:05Z","datePublished":"2024-09-27T13:59:05Z","dateModified":"2024-09-27T13:59:13Z"},"rendered":"<meta name=\"parsely-title\" content=\"Use this football workout to build full-body strength and power\" \/>\n<meta name=\"parsely-link\" content=\"http:\/\/mensfitness.co.uk\/workouts\/get-fit-for-football-with-this-full-body-workout\/\" \/>\n<meta name=\"parsely-type\" content=\"post\" \/>\n<meta name=\"parsely-image-url\" content=\"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2021\/11\/Screenshot-2021-11-06-at-14.47.35.jpg?w=150&amp;h=150&amp;crop=1\" \/>\n<meta name=\"parsely-pub-date\" content=\"2024-09-27T13:59:05Z\" \/>\n<meta name=\"parsely-section\" content=\"Workouts\" \/>\n<meta name=\"parsely-tags\" content=\"full body\" \/>\n<meta name=\"parsely-author\" content=\"Isaac Williams\" \/>","tracker_url":"https:\/\/cdn.parsely.com\/keys\/mensfitness.co.uk\/p.js"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/mensfitness.co.uk\/wp-content\/uploads\/sites\/2\/2021\/11\/Screenshot-2021-11-06-at-14.47.35.jpg","publishpress_future_action":{"enabled":false,"date":"2024-12-13 02:04:25","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category"},"_links":{"self":[{"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/posts\/7078"}],"collection":[{"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/comments?post=7078"}],"version-history":[{"count":5,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/posts\/7078\/revisions"}],"predecessor-version":[{"id":32241,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/posts\/7078\/revisions\/32241"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/media\/7079"}],"wp:attachment":[{"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/media?parent=7078"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/categories?post=7078"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mensfitness.co.uk\/wp-json\/wp\/v2\/tags?post=7078"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}