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How to Tone Up Using Nothing but a Soccer Ball

Some workouts require fitness equipment you probably don't have—but almost everyone has a soccer ball kicking around in the back of their closet. That's all you need for this total-body workout, and since the Women's World Cup is in full swing right now, it's the perfect time to break it out.

With the help of that backyard staple, this workout engages your entire body with high-intensity exercises, like burpees, which crank up your heart rate and fire up the muscle fibers that boost your agility. It also works your body in new ways with lateral moves, and you'll love the crazy cool squat that incorporates upper-body movements to make your legs work harder—and look leaner.

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The bottom line: This workout will make you look and feel like the amazing athlete you are.

The workout:Do the moves below in order without resting between each set. After you've completed all five moves, rest for one minute and repeat two more times.

Check out the whole workout in the pin-able infographic below, and keep scrolling for the breakdown of each move.

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RELATED: Get a Peek Behind-the-Scenes at the Women's World Cup

1. Ball Shuffle

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Holly Perkins

Stand with a tall spine and arms bent at your sides. Place your left foot on top of the soccer ball(A). In one move, kick the ball to your right with the inside of your left foot, and stop the ball by placing your right foot on top(B). Then, kick the ball with the inside of your right foot, returning it to the starting position with your left foot on top. Continue kicking the ball back and forth for one minute. 

RELATED: The 12 Most Adrenaline-Packed Moments in Women's World Cup History

2. Ball Burpee

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Holly Perkins
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Stand tall with the ball in front of your feet. Squat down, and place both hands on the ball, then jump your feet back to a plank position with your feet hip-distance apart(A). Pause, and jump both feet forward into a squat without moving the ball. Stand up with the ball in your hands, and press it up overhead(B). That’s one rep. Go back to the starting position, and repeat. Do 15 reps. 

3. Ball Squat

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Holly Perkins

Hold the ball in front of your chest, and place your feet shoulder-width apart with toes turned out slightly. Bend your knees, and lower your hips into a squat until the tops of your legs are almost parallel to the ground(A). While holding the squat, toss the ball up in the air and catch it 15 times(B)before you return to the starting position. That's one rep. Do three reps. 

RELATED: A 5-Move, 5-Minute Workout Video That Will Sculpt You All Over

4. Plank On Ball

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Holly Perkins

Place both elbows on the ball so that it's directly under your shoulders. Brace your core, and step both feet back so they're hip-width apart. Your body should form a straight line from head to heels. Hold for 45 seconds. That’s one set. 

5. Lateral Leaps

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Holly Perkins

Stand with your feet together, holding the ball in both hands. Take a big leap to your left, and land on your left foot with your right leg behind your left side. Then, tap the ball on the ground in front of your left foot(A). Immediately press off of your left leg to take a big leap to your right, and land on your right foot with your left leg behind your right side. Tap the ball on the ground in front of your right foot(B). That’s one rep. Do 10 reps.






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Date: 11.12.2018, 16:12 / Views: 65185