30 Minute Football Inspired Outdoor Workout For Fit Dads
Athletic Drills: Agility, Speed, Conditioning, And Plyometrics
On today’s episode of Live Lean TV, I’m taking you through a 30 minute football inspired outdoor workout for fit dads.
Yes, I’m at the outdoor track and sports field to get in my dad workout.
I still can’t believe I’m a dad.
Instead of doing sprints today, we’re doing football drills.
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While I was walking to the track, I was pumped to see some serious athletes training.
Every time I go to the track, I love it when I see NFL players and pro track athletes working out.
I always love watching other athletes train.
Seeing them killing their workouts lifts me up and levels up my game.
Unfortunately, by the time I was stepping onto the field, they were just walking out.
Oh well, that meant the whole stadium was mine.
The classic Goodyear blimp was also flying over the stadium during the workout.
Let’s go.
30 Minute Football Inspired Outdoor Workout For Fit Dads
Trainer:
Brad Gouthro, PTS/NWS, Host and Creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.
Workout Duration:
30 minutes
Workout Designed To Focus On:
The goal of this football inspired outdoor workout is improve overall athleticism by focusing on:
Required Equipment:
For this outdoor workout, you will need to bring:
- Agility Ladder
- 2 cones or any object to mark a 10 yard space
Optional:
- Foam roller to loosen up after the workout
- If you have a pair, you can also wear your football cleats for this workout
I’m wearing a sick pair of Nike Vapor football cleats.
You can also bring your football gloves if you plan on playing catch after the workout.
Workout Instructions:
During this 30 minute football inspired outdoor workout for fit dads, we will be completing:
- Warm Up Tri-Set
- Plyometrics Superset
- Agility Tri-Set
- Speed And Conditioning
Warm Up Tri-Set A
Click the links below for the step-by-step exercise demonstrations.
A1. Skip
The first exercise in tri-set A are skips.
- Reps: Skip 10 yards out, then skip 10 yards back
- Sets: 4
- Rest: 10 seconds
A2. Walking Alternating Single Leg Toe Touch
The second exercise in tri-set A is the walking alternating single leg toe touch.
- Reps: 10 yards out, then 10 yards back
- Sets: 4
- Rest: 10 seconds
A3. Straight Leg Bounds
The third exercise in tri-set A are straight leg bounds.
- Reps: 10 yards out, then 10 yards back
- Sets: 4
- Rest: 30 seconds
Rest 30 seconds after each tri-set.
Complete 4 tri-sets, then move on to the plyometrics superset.
Plyometrics Superset B
B1. Single Leg Power Skips
The first exercise in superset B are single leg power skips.
- Reps: Skip 10 yards out on one leg, then skip 10 yards back on the other leg
- Sets: 4
- Rest: 10 seconds
B2. Pogo Jump To Tuck Jump
The second exercise in superset B is the pogo jump to tuck jump.
- Reps: 8
- Sets: 4
- Rest: 1 minute
Rest 1 minute after each superset.
Complete 4 supersets, then move to the agility tri-set.
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Agility Tri-Set C
C1. Agility Ladder One Step Drill
The first exercise in tri-set C is the agility ladder one step drill.
- Reps: Up the ladder and back down the ladder is 1 set
- Sets: 4
- Rest: 10 seconds
C2. Agility Ladder Lateral Scissor Hops
The second exercise in tri-set C are the agility ladder lateral scissor hops.
- Reps: Up the ladder and back down the ladder is 1 set
- Sets: 4
- Rest: 10 seconds
C3. Agility Ladder Forward Ickey Shuffle
The third exercise in tri-set C is the agility ladder forward ickey shuffle.
- Reps: Up the ladder and back down the ladder is 1 set
- Sets: 4
- Rest: 30 seconds
Rest 1 minutes after each tri-set.
Complete 4 tri-sets, then move on to the final speed and conditioning exercise.
D. 10 Yard Shuttle Run
The last exercise is the 10 yard shuttle run.
- Reps: 3
- Going line to line one time equals 1 rep
- Sets: 4
- Rest: 1 minute
Repeat for a total of 4 sets, then the workout is done.
Time to go home, fuel up, and break this fast.
That’s The 30 Minute Football Inspired Outdoor Workout For Fit Dads
One of the things I miss most about moving away from my hometown, is not having access to the football league I was in with all my buddies.
Yes, I miss playing football with all my homies.
I need friends to get into a football league.
Let me know if you are in the Southern California area and need a wide receiver with wheels.
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Questions For You:
- Are you going to try this 30 minute football inspired workout?
- Which sports did you play in high school or college?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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