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World Cup

Train Like A Pro With This World Cup Inspired Workout

For the last few weeks, it seems as if everyone has been glued to the 2018 FIFA World Cup in Russia. Even for non-soccer fans, it’s hard not to be impressed by the athleticism of the players and how they are able to perform on the field. As if kicking the ball ridiculously far, executing super fancy footwork, and making goals with their heads wasn’t enough, they also run an average of seven miles a game.


While most of us can’t dedicate our time and energy to getting a soccer player’s physique, their training schedule does provide a workout model that can be valuable to all of us. Their training emphases both cardiovascular workouts and strength training, a combination that promotes physical balance.


So whether your goal is making the ‘A team’ or just looking and feeling like you belong there, there’s no time like the present to hit the gym. This World Cup inspired workout includes strength and conditioning drills that will help you step up your game!


Repeat Circuit 3 Times.


1. One-Mile Row (1609m)

Set resistance to 10. Keep knees from tucking too far under, chin up, and lower back as flat as possible.


2. Kettlebell Goblet Squats

10 Reps


3. Ladder Shuffles

3 rounds through of each


4. Glider Dynamic Lateral Plank

12-15 reps per side


5. Lunge with Chop

6-10 reps per side


6. Box Jumps

15 Jumps

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