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Flag Football Workout Plan

4 Week / 2 Days per Week / Intermediate

0 ratings
Flag Football Workout Plan

Flag Football Workout Plan

4 Week / 2 Days per Week / Intermediate

0 ratings

Flag Football Workout Plan

4 Week / 2 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
Flag Football Complete Body Workout

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Step-By-Step Video Tutorials
Advanced Workout Stats
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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
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
Default
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Default
--
--
3 sets, 6 reps, 01:00 rest
3 6 01:00
Default
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
Default
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
Default
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
Default
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
Default
--
--
1 sets, 00:20:00
1 -- 00:20:00 --:--
  • normal
  • superset
  • alternate
  • circuit

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

Workout Plan 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 Total Body Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
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
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
Default
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
Default
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
Default
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
Favicon 194x194
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
Default
--
--
1 sets, 00:20:00
1 -- 00:20:00 --:--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

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

Workout Plan 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.

16 person started this plan

Workout Goals

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

Equipment Needed

  • Elliptical Machine
  • Step Platform
  • Barbell
  • Weight Plates
  • Roman Chair
  • Flat Bench
Show All

No Reviews yet.

Flag Football Workout Plan

16 person started this plan

Workout Goals

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

Equipment Needed

  • Elliptical Machine
  • Step Platform
  • Barbell
  • Weight Plates
  • Roman Chair
  • Flat Bench
Show All