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Flag Football Workout Plan
Start Plan (PRO)

Flag Football Workout Plan

4 Weeks / 2 Days per Week / Intermediate
  • Gain Strength
  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2

Flag Football Complete Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
1 50 01:00
3 12 01:00
3 10 01:00
Push-Up   Video icon
3 20 01:00
3 10 01:00
Pull-Up   Video icon
3 6 01:00
3 12 01:00
3 12 01:00
Burpee   Video icon
3 10 01:00
3 15 01:00
Crunch   Video icon
3 20 01:00
3 15 01:00
00:20:00 None

Notes:

Flag football leagues can be very intense and though it is not tackle it can be very physical. This flag football workout will help you achieve the fitness goals you need to succeed this year in your league. This flag football workout is designed to improve strength, conditioning, speed/quickness, and help prevent injuries.

Flag Football Total Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
1 50 01:00
3 12 01:00
3 12 01:00
3 12 01:00
Push-Up   Video icon
3 15 01:00
Chin-Up   Video icon
3 8 01:00
3 12 01:00
3 12 01:00
3 12 01:00
3 12 01:00
3 12 01:00
00:20:00 None

Notes:

Be sure to focus on the form so that you will see the results that this plan is designed to achieve. If you would like to increase the difficulty, decrease rest times between exercises. Likewise, if you are struggling to finish the workout, take extra time between exercises.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Abs blue Triceps blue Biceps blue Middleback blue Groin blue Calves blue Glutes blue Hamstrings blue Chest blue Forearms blue Quads blue Lowerback blue Hipflexors blue Neck blue Traps blue Lats blue Outerthighs blue Chest orange Lats orange Quads orange Triceps orange Biceps orange Obliques orange Abs orange Hamstrings orange
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