Full-body workout: Core + Biceps + Mixed lower body

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?
08:30AM Tuesday 05 May (GMT)
Club

New week, new full-body workout with Nike Master Trainer Joe Holder. Today’s workout will be composed by isometric exercises aimed to strengthen our core and glute, upper body exercises that will target our biceps and lower body exercises to train our equilibrium. The session will finish with long-intervals metabolic work.

27:42
Full-body workout: Core + Biceps + Mixed lower body
  • BLOCK #1 (30sec rest)

2x30sec Side plank with leg abduction / 2x10 Single leg low back bridge / 3x10 Alternate dumbbell curl / 3x12 Dumbbell concentration curl

  • BLOCK #2 (30 sec rest)

3x10 Copenhagen adduction / 3x10 Alternate lateral lunge / 3x10 Burpees + jump / 3x10 Lateral jumps

  • BLOCK #3 (30sec rest)

2x40sec Alternating leg step up / 2x40sec Mountain climbers

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

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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.

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

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