HOW TO GET CALVES LIKE GREALISH | 20 Minute Lower Bodyweight Workout For Footballers

• A 20-minute workout designed to improve your lower body strength.
• A total of 20 exercises performed in 40 seconds of work followed by 20 seconds of rest.
• Exercises progressively become harder as the workout continues.
• The workout includes a variety of movements to engage different muscles.
• Ideal for anyone looking to enhance their fitness in a short time frame.

Yes people, what is going on!

So the damage—the 20-minute workout that you can do to improve your lower body strength. Our workout's going to go is that it's going to be a continuous 20-minute workout, and we're going to be performing 20 exercises throughout this workout—working 40 seconds and resting for 20 seconds on each exercise.

As we go through the workout, the exercises will progressively get harder. But yeah, that's enough all from me! Let's get on with the first exercise and let's get my workout.

The first exercise we are going to be doing is just going to be our regular squats.

So we just want to get into a squat position, feet just about shoulder width apart, arms across our chest, and just squat, putting the weight for our heels. We want you to do that for 40 seconds.

Let's get ready to go! 40 seconds worth of work—squats! Let’s get ready! [Music] [Applause]

And time! So squats done! Our next exercise we're going to be doing is lunges.

So just put one lunge after another, alternating the leg in which you're lunging, putting the weight for our heels—remembering to get that angle between our knee and our heel.

40 seconds! Let's get ready to go! [Music]

And time! That’s the lunge’s done!

Now next exercise we'll be doing is just sumo squats.

So just squats, basically just wide squats. Feet further than shoulder-width apart, get in that wide squat position, feet slightly pointing outwards towards that angle, and just squat. Continue to do that for 40 seconds! [Music] [Applause]

I've already started to feel burned in my legs.

My next exercise I'm going to be doing is alternate lunges.

So just essentially we're just going to be doing lateral lunges from side to side. Just alternating the leg in which we are lunging—lunge out to the side, bring it back in, and lunge out to the opposite side.

40 seconds! [Music]

And time! That's lateral lunges done!

Now next exercise what we're doing is glute bridges.

So we're going to get onto our backs, bring our knees up towards our chest, and put our weight through the heels. We just want to drive our hips up into the air for a nice contraction between our glutes and our hamstrings.

So really driving! [Music] [Applause]

All right, let’s go! Glute bridges done!

Now the next exercise we're going to be doing is going to be squats to calf raises.

So regular squat—as we come up, we really want to drive through to the balls of our feet, going onto the balls of our feet and really contracting at the calves.

So as we go up, go on to the balls. [Music]

And time! So squats to calf raises done!

Now the next exercise we're going to do is just single leg RDL.

Remember to maintain good balance throughout this exercise as it's quite difficult.

So you want to stand on one leg, lean forward, bringing the back leg up, and alternating the leg in which you're bringing back.

Continuously! [Music]

And time! Single leg RDL's done!

Very difficult exercise! It's very important to maintain balance in that one.

But next, we’re going to be doing is just crawl jumps.

I just want to jump from one spot to another—just jump driving those hips forward and jump back.

40 seconds! Let's get ready to go! Crawl jumps! [Music]

And time! That’s crawl jumps done!

Now next exercise we'll be doing is just squat jumps.

As I said previously, this exercise is going to get progressively hard as we go on throughout the workout.

So just want to get into our squat position and jump up into the air, then back into the squat position, and repeat that process.

Let’s get ready to go! 40 seconds! Keep going! [Music]

And time! So squat jumps done!

Now, the next exercise I want to go into is jumping lunges.

So get into a lunge position. Each time, I want to jump up into the air, swapping the front leg with the back leg and continue to repeat that process for 40 seconds.

So jumping lunges! Let's get ready to go! [Music]

And time! Oh, legs are starting to burn!

Right next exercise I’m doing after jumping lunges is just calf jumps.

Hands across your chest—this exercise may look a little bit stupid—but trying to bounce on the balls of our feet for 40 seconds.

Get a nice contraction in those calf muscles on the balls of your feet! [Music]

All right, after I'm done! The reason I have my hands across my chest as well is just personal preference.

I don't like to use my arms as momentum, but you can have them down by your side as well.

Next exercise what we're doing is even out squats—wide to narrow squats for 40 seconds!

Let’s get ready to go! And push! [Music]

My legs are burning!

Next exercise what we're doing is mountain climbers.

So get into the upright plank position and just alternating the knee in which you're driving towards your chest.

Nearly there! Come on, over halfway! [Music]

And time! Oh, so that’s mountain climbers done!

Now in anything exciting is squat to bulldog.

So essentially just want two feet out, like as it was in our plank position, my feet closer together.

And you want to jump into a deep squat, then back in and jump up and down. [Music]

And time! Oh, so that is squat to bulldog done!

Next exercise we're doing is squat to tap jump.

Just want to get into our squat position, squat, and then tap jump—squat and then tap jump for 40 seconds.

Let’s get ready to go! [Music]

And time! Of course, they’re with me!

All right, next exercise what we're doing is just going to be high knees.

So just driving those arms and knees up as high as you possibly can and as fast as we can for 40 seconds.

Keep going! Move those heavy legs as fast as you can! [Music]

So let's get ready to go! [Music]

Next, we're going to be doing scissors.

So we’re going to do three scissors—one, two, three, squat! One, two, three, squat!

So as if using that defensive stance, squat in that position, then do three scissors!

Let’s get ready to go! [Music]

And time! Oh man!

The final exercises we're going to be doing is glute bridges to hold.

So I’m trying to get into the bridge position and try and hold it for 40 seconds.

Let’s get ready to go! Nearly there now—two exercises and we're done! [Music]

And time! Oh, so that is glute bridge to hold done!

Now for our final exercise, it's just going to be a squat hold.

So in that squat position, putting your weight for your heels and just staying like that for 40 seconds.

Let's get ready to go! Squat hold for our final exercise! [Applause]

And that is the workout complete!

Wait for the final 20 seconds to finish! My legs are absolutely on fire!

Mate, that workout is going to sore me for the next couple of days, definitely!

Just to confirm, mate, yeah thanks!

But yeah, that is a 20-minute workout that you can do to improve your lower body shape!

Only 20 minutes worth of work—20 great exercises in my opinion that I think can really improve your lower body shape!

But yeah, that's enough talk from me!

I hope you enjoy the workout! Any questions, leave them in the comment section below!

Until next time!