Full-body workout: Core + Pecs + Hamstrings

Full-body workout: Core + Pecs + Hamstrings

Barça Innovation Hub and FC Barcelona Sports Performance Area have teamed up to develop a full-body workout specially conceived for Barça Fans and adapted to all levels inspired by the routines developed for Barça players. Are you ready to try it?

Culers, following the example of Barça players, staying at home doesn’t have to be an excuse to not stay active but the opposite. Even if you count with sport equipment at home or you don’t, developing a training habit will help you to disconnect, improve your performance and most importantly, to feel better. It’s time to #playinside #playfortheworld.

Training session with Nike Master Trainer, Joe Holder

Today’s session focuses in core stability mixing it with upper body (chest & triceps) and lower body exercises (hip, glute, hamstrings and quadriceps). A full-body workout for all levels that combines strength, coordination and metabolic training.  Joe Holder, Nike Master Trainer, will guide you through all the exercises in the video below. Have a good workout!

  • Block #1 (30’’rest)

2x30sec Front Plank/ 2x30sec Lateral Plank/ 3x12 Push-ups/ 3x12 Decline push-ups

  • Block #2 (30’’rest)

3x10 Lower back bridge/ 3x10 Lateral hip abduction/ 3x10 Bipodal proprioception/ 3x10 Single leg deadlift

  • Block #3 (30’’rest)

3x30sec Chair squat/ 3x30sec Jump squats

For those that can’t wait for our next training routine, you can discover more workouts downloading Nike Training Club app in the link below:

Sport nutrition tips, by Gatorade Sports Science Institute

It is important to consider your nutrition and hydration before, during and after workouts. These nutrition and hydration tips provided by the Gatorade Sports Science Institute, will ensure you get the most out of your in-home training.


* This articles was written by Daniel Romero, Edgar Enrich, Jacob Gonzalez and Antonio Gomez Diaz.

Força Barça
Força Barça

Related to this article

Close article

Related to this article