Jump to the routine

The ultimate agility-boosting workout

Hop off the treadmill and get your cardio in while building strength, agility, and quickness.
Jump to the Routine
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Agility Workout
Jay Sullivan

Cardio doesn’t have to be a synonym for “lame treadmill run.” To keep things fresh, grab an agility ladder, secure a few feet of space, and blast through these speed, agility, and quickness (SAQ) circuits that will torch calories while improving coordination and flexibility.

“This work combines power and SAQ drills that will condition your aerobic system without taking away from your strength gains,” says trainer Flex Cabral, C.P.T., co-owner of Trooper Fitness in New York City. “The first exercise in each circuit is a power movement. These exercises will help develop force production and reinforce strong movement through your hinging and squat patterns. The secondary and tertiary exercises are ladder drills that will train speed, agility, quickness, and coordination while also improving your anaerobic conditioning.”

Run through all four circuits on your cardio day after a dynamic warmup, or work in certain drills after you’ve completed your workout.

 

Routine

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Agility-boosting circuit 1

Do 1 round

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Jump Squat

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
15 sec.
How to
Exercise 2 of 10

High knees

Equipment
Sets
1
Reps
45 sec.
Rest
15 sec.
How to
As you move up the ladder, focus on moving your knees past your hips as you drive the opposing arm up while landing one or both feet inside of each square.
Exercise 3 of 10

Agility Ladder

Equipment
Sets
1
Reps
--
Rest
--
How to
Stand parallel to the ladder. Step inside with your left foot, then by your right foot, and then step just outside of the ladder with the left foot. Push off of the left foot, repeating the same pattern in the other direction while moving up the ladder.

Agility-boosting circuit 2

Do 1 round

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 10

Cross Tuck Jump

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
15 sec.
How to
Stand with your feet shoulder-width apart, then quickly crisscross your feet two times (right over left, back to start, left over right, back to start) and then jump as high as possible while trying to bring your knees to your chest.
Exercise 5 of 10

Ickey Shuffle

Equipment
No Equipment
Sets
1
Reps
45 sec.
Rest
15 sec.
How to
Exercise 6 of 10

Modified ice skater

Equipment
Sets
1
Reps
45 sec.
Rest
15 sec.
How to

Agility-boosting circuit 3

Do 1 round

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 10

Lateral Bound

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
15 sec.
How to
Exercise 8 of 10

High knees

Equipment
Sets
1
Reps
45 sec.
Rest
15 sec.
How to

Agility-boosting circuit 4

Do 1 round

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 10

Jumping Lunge

Equipment
No Equipment
Sets
1
Reps
30 sec. (each leg)
Rest
15 sec.
How to
Exercise 10 of 10

Salsa Step

Equipment
No Equipment
Sets
1
Reps
45 sec.
Rest
15 sec.
How to
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