Full-body workout: Core + Back + Hamstrings

Today’s full body session with Nike Master Trainer Joe Holder will combine core exercises aimed to test our stability followed, upper body exercises to strengthen our lower back and lower body exercises focused in our hamstrings. We will close the session with two metabolic exercises that will get our heart rate up and help to build lean body mass.

• Block #1 (30sec rest)

2x30sec Lateral plank with rotation / 2x30sec Front plank with leg raise / 3x12 Weighted pullover / 3x12 Weighted row

• Block #2 (30sec rest)

3x12 Nordic hamstring / 3x10 Single leg deadlift / 3x12 Half burpees without jump / 3x10 Crossover reversed lunges

• Block #3 (30sec rest)

3x30sec Front lunges + Jump / 3x30sec Jumping jacks

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 workout has been developed by FC Barcelona physical conditioning coaches Daniel Romero, Edgar Enrich, Jacob Gonzalez and Antonio Gomez Diaz.