By Lauren Sesselmann
Suffering from a knee injury kept me from doing a lot of my usual jumping and running during soccer training, so I thought I would share a total-body workout that is still intense but doesn’t jar the joints as much. Perform four 30-second sets of each of these five exercises to get a great 10-minute workout.
Front Kick with Backward Lunge
Lift your right knee to hip level and kick straight out in front of you. As you bring your leg back, go into a reverse lunge. Continue for 15 seconds on each leg.
Curtsey Lunge with Side Kick
Swing your right leg behind your left and lower into a curtsey. As you come out of the curtsey extend your right leg straight out to the side. Do as many reps as you can in 15 seconds. Switch to the other side and repeat.
Get into a plank on your forearms, creating a straight line from head to toes. Keeping your core tight, extend your arms one at a time into a push-up position. Reverse the movement and repeat. Perform as many reps as you can in 30 seconds.
Triceps Dip with Leg Extension
Sit on a mat with your legs extended and knees bent shoulder-width apart. Place your hands shoulder-width apart on the ground behind you, fingers facing toward your back and elbows slightly bent. Raise your hips to tabletop position and extend your right leg out in front of you. With your core engaged, lower into a triceps dip while keeping your leg extended. Perform as many dips as you can in 15 seconds before switching legs.
Start by lying on your stomach with your legs and arms extended on the ground. With your hands in the “thumbs up” position, slightly raise and squeeze your arms and legs off the ground while making a “Y” above your head. Lower back to the ground. Repeat the same motion, this time extending your arms to the side to form a “T.” Return to start. Raise your arms and legs again while squeezing your shoulders and glutes, extending your arms down by your hips to make an upside down “W”.” Perform these three movements in a fluid motion for 30 seconds.
Lauren Sesselmann is a professional soccer player for the Canadian national soccer team, as well as the Houston Dash in the National Women’s Soccer League.