Unless you're a professional athlete or someone who takes their recreational kickball league very seriously, there's a good chance agility workouts aren't a staple in your fitness regimen.
How it works: Do all four exercises in Circuit 1 for the suggested time, then take a 30-second rest. Repeat the circuit twice more, taking 30-second rest after each round. Then, do the suggested reps for both exercises in Circuit 2, take a 30-second rest, then repeat the circuit once more.
What you'll need: an agility ladder and a set of penalty boxes(if you don't have access, try using cones, hurdles, rope, or other household objects)
Circuit 1
High Knees
A. Stand facing forward at one end of the agility ladder with feet hip-width apart and arms at sides.
B. Quickly drive left knee up to waist, simultaneously bringing right arm up to chest, and move forward, making sure to keep hips square. Continue, alternating legs and running forward through the ladder.
Continue for 45 seconds.
Step-Ins
A. Stand facing forward on the left side of the agility ladder with feet hip-width apart and arms resting at sides.
B. Quickly tap left foot inside the ladder, then press off the floor to bring it back to the outside of the ladder, all while moving forward and swinging arms. Make sure not to touch your foot on the ladder itself.
C. Continue tapping left foot inside the ladder and moving forward through the ladder.
Continue for 45 seconds. Switch sides; repeat.
In and Outs
A. Stand facing forward at the base of the agility ladder with feet hip-width apart and arms at sides.
B. Keeping hips low and arms moving sharply, quickly step right foot into the ladder, immediately followed by left foot. Step right foot out to the right side of the ladder, then immediately step left foot out to the left side of the ladder.
C. Continue bringing feet into and out to the sides of the ladder one at a time while moving forward.
Continue for 45 seconds.
Circuit 2
Penalty Box Heisman
A. Stand on the left side of a row of penalty boxes with feet hip-width apart and arms at sides. Drive right knee up to waist and left arm up to chest.
B. Keeping hips squared forward, hop laterally over the first penalty box, then quickly drive left knee up to waist and right arm up to chest and move laterally over the next penalty box. Continue, alternating legs and running laterally through the penalty boxes.
C. At the end of the row of penalty boxes, pause, then repeat in the opposite direction.
Do 15 reps each direction.
Penalty Box Speed Skater
A. Stand on the left side of a row of penalty boxes with feet hip-width apart and arms at sides. Shift weight into left leg and lift right leg off the floor, knees slightly bent.
B. Keeping chest upright, push off the floor through left foot and swing arms to the right to hop laterally to the right side of the penalty boxes, landing on right foot. Stabilize through right leg, sweep left leg behind body, and pause, holding right leg in the air. Repeat, alternating sides.
Do 15 reps each direction.
