DAVID BECKHAM WORKOUT ROUTINE
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1 DAVID BECKHAM WORKOUT ROUTINE Bonus PDF File By: Mike Romaine
2 Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. Disclaimer and/or Legal Notices The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
3 DAVID BECKHAM WORKOUT ROUTINE Training Volume: 3-5 days per week Explanation: For this one we re going to have some fitness snacking as David Beckham uses. We ll have bodyweight, pylometric, and cardio styled workouts to choose from, but also some other activites you can add in to keep moving. David Beckham Fitness Snack Option One: Gym Burn Warm Up: Stretch Jog for min Gym Circuit: 5 Rounds for Time 50 yd. Sled Push 40 Push Ups 30 Second Battle Ropes
4 20 KB Goblet Squats 10 Kettlebell Swings David Beckham Fitness Snack Option Two: On The Go Burn Warm Up: Stretch Jog for min Gym Circuit: 5 Rounds for Time 40 Jump Squats 30 Push Ups 20 Leg Raises 10 Plank to Push Ups 5 Burpees David Beckham Fitness Snack Option Three: Alternatives The two workouts listed above are a great way to get in a quick fitness snack, and I made sure to use movements that Beckham and his son have been seen doing together. That being said, Beckham has also talked about getting in these snacks in other formats. I will list a few for you below.
5 Cardio Fitness Snacks: minutes of cardio on one or varied between the options below: Treadmill, Elliptical, Stairmaster, Bike My favorites are a variation of the first three, 20 minutes each on cardio day. Activity Day Fitness Snacks: Hiking, Rock Climbing, Sports (Soccer Basketball, Football, etc. etc.), Yoga, Pilates, Spin Class, etc. Mixed Martial Arts Fitness Snacks: Check out MMA programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil. For some Thai Boxing fun check out Anna Diop s routine. David Beckham Soccer Workout
6 Training Volume: Twice a week for 5 weeks. Explanation: This one is shared from Men s Health if you d like to take it up a notch add this in on top of your other training! Directions Perform your challenge twice a week at an intensity tailored to your maximum heart rate (MHR). Week 1 5-minute run
7 Intensity: 85% MHR Rest: 4 minutes Sets: 3 5-minute run Intensity: 75% MHR Rest: Until your heart rate is 60% of your MHR Sets: As many runs as you can do in 30 minutes Week 2 2-minute run Intensity: 90% MHR Rest: 2 minutes Sets: 7 3-minute run Intensity: 90% MHR Rest: Until your heart rate is 60% of your MHR
8 Sets: As many as you can do in 20 minutes Week 3 1-minute run Intensity: 95% MHR Rest: 1 minute Sets: 15 1-minute run Intensity: 85% MHR Rest: 1 minute Sets: 5 or 6 Week 4 60-yard turnarounds (sprint 60 yards, turn around, and sprint back) Intensity: 20 seconds total per out-and-back sprint Rest: 1 minute Sets: 8 to 10
9 60-yard turnarounds (sprint 60 yards, turn around, and sprint back) Intensity: 30 seconds per sprint Rest: 2 1/2 minutes Sets: 3 or 4 Week 5 60-yard sprint Intensity: As hard as possible Rest: 10 seconds Sets: 8 to 10 Sets: 8 to yard sprint Intensity: As hard as you can Rest: 20 seconds Sets: 3 or 4
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