Workout Routines

The ultimate agility-boosting workout

Hop off the treadmill and get your cardio in while building strength, agility, and quickness.

by
Agility Workout
Jay Sullivan
Jay Sullivan
Duration 25
Exercises 10
Equipment Yes

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.

 

Agility-boosting circuit 1 Do 1 round

Exercise 1.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
1 sets
30 sec. reps
15 sec. rest

Exercise 2.

High knees How to
Backward Sprint thumbnail
1 sets
45 sec. reps
15 sec. rest
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.

Agility Ladder How to
How To Use An Agility Ladder thumbnail
1 sets
-- reps
-- rest
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 1.

Cross Tuck Jump You'll need: No Equipment How to
Cross Tuck Jump thumbnail
1 sets
30 sec. reps
15 sec. rest
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 2.

Ickey Shuffle You'll need: No Equipment How to
Ladder Shuffle thumbnail
1 sets
45 sec. reps
15 sec. rest

Exercise 3.

Modified ice skater How to
Modified ice skater thumbnail
1 sets
45 sec. reps
15 sec. rest

Agility-boosting circuit 3 Do 1 round

Exercise 1.

Lateral Bound You'll need: No Equipment How to
Lateral Bound thumbnail
1 sets
30 sec. reps
15 sec. rest

Exercise 2.

High knees How to
Backward Sprint thumbnail
1 sets
45 sec. reps
15 sec. rest

Agility-boosting circuit 4 Do 1 round

Exercise 1.

Jumping Lunge You'll need: No Equipment How to
exercise image placeholder
1 sets
30 sec. (each leg) reps
15 sec. rest

Exercise 2.

Salsa Step You'll need: No Equipment How to
Salsa Step thumbnail
1 sets
45 sec. reps
15 sec. rest
Comments