Improve your speed, stamina and strength

Getting back into shape after a summer of sitting on your backside can be a traumatic experience.

The months spent picking pizza crumbs out of your belly button have not been kind. Bingo wings, moobs and a beer belly have replaced your bulging biceps and rippling six-pack.

The thought of returning to the gym and negotiating an obstacle course of machinery and wobble boards makes you break out in a cold sweat.

Don't panic. You have options. Rather than punishing yourself at the gym as you play catch-up during pre-season, you can condition your body over the summer with this circuit.

This six station workout from Jon Goodman, the Nike Academy's performance director, will work every part of your body and torch your flab.

You can find out more about how you can get involved with the Nike Academy, and watch the players’ progress this season, by visiting facebook and

Recommended for you:
Get faster for football
Build endurance and a rock solid core
Run faster, boost endurance
Run harder, react quicker

Thank you for reading 5 articles this month* Join now for unlimited access

Enjoy your first month for just £1 / $1 / €1

*Read 5 free articles per month without a subscription

Join now for unlimited access

Try first month for just £1 / $1 / €1