Flag Football Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Workout Summary

Flag football is an opportunity to play America's favorite sport without the contact. Whether you’re playing a pick-up game with your friends or you joined a flag football league, it is wise to prepare yourself with the right exercises to avoid injury and to dominate your opponents. Since cont... more

Flag football is an opportunity to play America's favorite sport without the contact. Whether you’re playing a pick-up game with your friends or you joined a flag football league, it is wise to prepare yourself with the right exercises to avoid injury and to dominate your opponents.

Since contact is not allowed in flag football, less emphasis is put on strength and more emphasis is put on endurance and stamina during your workouts. Endurance and stamina are very important to include in a flag football workout because, unlike contact football, you will usually play both offense and defense.

Full Body Workout

The workouts listed are full body flag football workouts, and the exercises are primarily compound exercises. Starting with the first workout, jumping jacks for fifty repetitions and three sets of bodyweight lunges will warm you up to move right into the hang clean and press.

After you’re done working out your legs, you are going to jump right into an upper body workout that begins with push-ups and ends with tricep pushdowns. You will finish off your upper body flag football workout with core exercises such as burpees, mountain climbers, and crunches. The core exercises listed here are also used in the military and they are perfect for building the endurance to outwork your opponents on the flag football field.

Change It Up!

The second workout has a few changes from the first. While both start with jumping jacks as the initial warm-up, the main difference between the two is the addition of the leg press to the second workout. The leg press is included in this workout to give your legs more power, which will be needed for sprinting down the field as a receiver or defensive back.

The second workout also includes a few more plyometric exercises for flag football such as the jump-squat and the plyometric lunge. Plyometrics will give you an edge because it quickly builds up your endurance and stamina when jumping.

Cardio

Both workouts finish with twenty minutes on the elliptical trainer. The elliptical trainer is a better choice than the treadmill because it takes away the impact a treadmill will put on your knees. It is best to save running for the flag football field and gain your stamina during your flag football workout with an elliptical trainer instead of a treadmill.

While flag football training may sound intense, these workouts are designed for you to build up slowly. As you get better with the exercises, continue to increase your repetitions and increase your resistance for exercises that have added weight.

Flag Football Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
Flag Football Workout Plan

Flag Football Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Workout Summary

Flag football is an opportunity to play America's favorite sport without the contact. Whether you’re playing a pick-up game with your friends or you joined a flag football league, it is wise to prepare yourself with the right exercises to avoid injury and to dominate your opponents. Since cont... more

Flag football is an opportunity to play America's favorite sport without the contact. Whether you’re playing a pick-up game with your friends or you joined a flag football league, it is wise to prepare yourself with the right exercises to avoid injury and to dominate your opponents.

Since contact is not allowed in flag football, less emphasis is put on strength and more emphasis is put on endurance and stamina during your workouts. Endurance and stamina are very important to include in a flag football workout because, unlike contact football, you will usually play both offense and defense.

Full Body Workout

The workouts listed are full body flag football workouts, and the exercises are primarily compound exercises. Starting with the first workout, jumping jacks for fifty repetitions and three sets of bodyweight lunges will warm you up to move right into the hang clean and press.

After you’re done working out your legs, you are going to jump right into an upper body workout that begins with push-ups and ends with tricep pushdowns. You will finish off your upper body flag football workout with core exercises such as burpees, mountain climbers, and crunches. The core exercises listed here are also used in the military and they are perfect for building the endurance to outwork your opponents on the flag football field.

Change It Up!

The second workout has a few changes from the first. While both start with jumping jacks as the initial warm-up, the main difference between the two is the addition of the leg press to the second workout. The leg press is included in this workout to give your legs more power, which will be needed for sprinting down the field as a receiver or defensive back.

The second workout also includes a few more plyometric exercises for flag football such as the jump-squat and the plyometric lunge. Plyometrics will give you an edge because it quickly builds up your endurance and stamina when jumping.

Cardio

Both workouts finish with twenty minutes on the elliptical trainer. The elliptical trainer is a better choice than the treadmill because it takes away the impact a treadmill will put on your knees. It is best to save running for the flag football field and gain your stamina during your flag football workout with an elliptical trainer instead of a treadmill.

While flag football training may sound intense, these workouts are designed for you to build up slowly. As you get better with the exercises, continue to increase your repetitions and increase your resistance for exercises that have added weight.

Workout Goals

  • Gain Strength
  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Elliptical Machine
  • Chin-Up Bar
  • Roman Chair
  • Barbell
  • Flat Bench
  • Weight Plates
Show All
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Obliques / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Shoulders secondary Middle back secondary Lower back secondary Hip flexors secondary Forearms secondary Groin secondary Neck secondary Traps secondary Outer thighs secondary Quads primary Lats primary Abs primary Chest primary Calves primary Biceps primary Hamstrings primary Triceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Favicon 194x194
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Shoulders secondary Middle back secondary Lower back secondary Hip flexors secondary Forearms secondary Groin secondary Neck secondary Traps secondary Outer thighs secondary Quads primary Lats primary Abs primary Chest primary Calves primary Biceps primary Hamstrings primary Triceps primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Hamstrings / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Obliques / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Shoulders secondary Middle back secondary Lower back secondary Hip flexors secondary Forearms secondary Groin secondary Neck secondary Traps secondary Outer thighs secondary Quads primary Lats primary Abs primary Chest primary Calves primary Biceps primary Hamstrings primary Triceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Favicon 194x194
Abs / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Shoulders secondary Middle back secondary Lower back secondary Hip flexors secondary Forearms secondary Groin secondary Neck secondary Traps secondary Outer thighs secondary Quads primary Lats primary Abs primary Chest primary Calves primary Biceps primary Hamstrings primary Triceps primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Hamstrings / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Obliques / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Shoulders secondary Middle back secondary Lower back secondary Hip flexors secondary Forearms secondary Groin secondary Neck secondary Traps secondary Outer thighs secondary Quads primary Lats primary Abs primary Chest primary Calves primary Biceps primary Hamstrings primary Triceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Favicon 194x194
Abs / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Shoulders secondary Middle back secondary Lower back secondary Hip flexors secondary Forearms secondary Groin secondary Neck secondary Traps secondary Outer thighs secondary Quads primary Lats primary Abs primary Chest primary Calves primary Biceps primary Hamstrings primary Triceps primary Obliques primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Hamstrings / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Obliques / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Shoulders secondary Middle back secondary Lower back secondary Hip flexors secondary Forearms secondary Groin secondary Neck secondary Traps secondary Outer thighs secondary Quads primary Lats primary Abs primary Chest primary Calves primary Biceps primary Hamstrings primary Triceps primary Obliques primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
1 sets, 50 reps, 01:00 rest
1 -- --:--:-- 50 -- 01:00
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Favicon 194x194
Abs / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Quads / Beginner
00:25:00
-- -- 00:25:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

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.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Glutes secondary Shoulders secondary Middle back secondary Lower back secondary Hip flexors secondary Forearms secondary Groin secondary Neck secondary Traps secondary Outer thighs secondary Quads primary Lats primary Abs primary Chest primary Calves primary Biceps primary Hamstrings primary Triceps primary Obliques primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Elliptical Machine
  • Chin-Up Bar
  • Roman Chair
  • Barbell
  • Flat Bench
  • Weight Plates
Show All

10 people started this plan

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Flag Football Workout Plan

Workout Goals

  • Gain Strength
  • Get Ripped
  • Get Toned
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Elliptical Machine
  • Chin-Up Bar
  • Roman Chair
  • Barbell
  • Flat Bench
  • Weight Plates
Show All

10 people started this plan