• Normal plank

• Wide arms plank

• Wide leg plank

• Side plank left

• Side plank right

• Leg raise Planks

• Wide plank

30 seconds 45 seconds 1 minute

Time capped Rounds of Reps

• Jogging on the spot

• Skipping

• Standing squats

• Jumping Jack's

• Burpees

• In and Outs

• Mountain climbers

30 seconds 45 seconds 1 minute

Time capped Rounds of Reps

• Star jumps

• Burpees

• Mountain climbers

• Press ups

• Crunches

• Flutter kicks

• Plank

Three rounds of 30 seconds, 45 seconds and 1 minute Reps

• Star jumps

• Horse stance

• Tricep dips

• High knees on the spot

• Front leg kicks

• Bear crawl

• Outside leg squats

Two Rounds of 45 seconds and 1 minute Reps

• Star jumps

• Standing squats

• Press ups

• Sit ups

• Skipping

• Standing lunges

• Leg flicks

Three rounds of 30 seconds, 45 seconds and 1 minute Reps

45 minutes

Jog

Feet flicks

Heel flicks

High knees

High skip

Rotate shoulders with a skip

Ball drills:-

Throw ins short/long

Short passing 2 touch/ 1 touch

Long passing 2 touch

Diagonal passing 2 touch

Chip pass control & pass

Ball control:-

Instep

Laces

Thigh

Chest jump

Headers stand/jump

Keepy ups

Core fitness with a ball:-

Press ups with a ball

Sit ups with a ball

Squats with a ball above head

(A)

• Jog on the spot 30sec 45sec 1min

• Star jumps 30sec 45sec 1min

• Burpees and jump 30sec 45sec 1min

• Rest/ball work=60 sec only

(B)

• Press ups 30sec 45sec 1min

• Spiderman crunches 30sec 45sec 1min

• Superman planks 30sec 45sec 1min

• Rest/ball work=60sec only

(C)

• Sit ups 30sec 45sec 1min

• Flutter kicks 30sec 45sec 1min

• V sit Russian twist 30sec 45sec 1min

• Rest/ball work=60sec only

15/20 min cool when you have completed the session static stretches.

You must complete 3 rounds

• 10 yard sprints x5

• 10 yard shuttle runs x3 rounds

• Sucide runs 2yrds 4yrds 6yrds 8yrds 10yrds x2 rounds

• Skipping 2 minutes

• Standing squats 30 seconds

• Press ups

• Half press up

• Full plank

• Sit ups

• Flutter kicks

• Leg drops

• Goblet squats

• Jumping squats

• Burpees and jump

3 min sets x 4 grids

1 minute rest between each set

Total workout 15 minutes

• Bicep curls

• Over head press

• Lateral lifts

• Front lift

• Over head press and squat

• Dumb bell cross over

• Tricep lifts

Two rounds of 30 seconds and 45 seconds Reps