Workout: Agility and Upper Body Awesomeness!

Time: 45 - 60 minutes

Equipment Needed: Weights or Bands and Cones / Markers

Warm Up: 5 - 10 minutes

Circuit 1:

Repeat 3x.

• 30 seconds Rows (left)

• 30 seconds Rows (right)

• 30 seconds Pull-Overs

• 60 seconds Deck Squat (skill practice)

• Rest 45 - 60 seconds

Rest as needed.

Agility Training:

Set up cones / markers around 50 feet apart. Start each exercise at one cone and finish at the other. Recover as needed. Complete 2 total sets.

• Groucho (forward) to cone and jog back

• Groucho (backward) to cone and jog back

• Shuffle (face left) to cone and jog back

• Shuffle (face right) to cone and jog back

• Grapevine (face left) to cone and jog back

• Grapevine (face right) to cone and jog back

• Backwards jog down and jog back

• Sprint down AND sprint back

Circuit 2:

Repeat 2x.

• 30 seconds Front Raise (right arm)

• 30 seconds Lateral Raise (right arm)

• 30 seconds Front Raise (left arm)

• 30 seconds Lateral Raise (left arm)

• 45 seconds Arm Circles Forwards into 45 seconds Arm Circles Backwards! Do NOT Drop Your Arms!!

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by Vasko from Getty Images Signature

Workout: Agility and Other Goodness…

Time: 45 - 60 minutes

Equipment Needed: Cones/Markers and a Stopwatch

Warm Up: 5 - 10 minutes

Timed:

Complete as many cycles through as possible in 10 minutes.

• 10 Double-Unders (each attempt counts as a rep if you are unable to perform this skill)

• 10 Deck Squats or Deck Squat Attempts (or Sumo-Deadlift high-pulls if you don’t want to perform deck squats)

• 10 Arm Presses (10 on each side)

Rest 3 minutes.

Circuit:

Complete 3 rounds of the following exercises. Perform each exercise for 30 seconds. 1 minute rest after each round. Minimal rest between exercises.

• Pike Push-Ups

• Russian Twists

• Wipers

• Swings or Mountain Climbers

Rest 2 - 3 minutes.

Cones / Markers:

Set up around 50 feet apart. Start each exercise at one cone and finish it at the other.

• Groucho (forward) to cone and jog back

• Grouch (backward) to cone and jog back

• Shuffle (face left) to cone and jog back

• Shuffle (face right) to cone and jog back

• Grapevine (face left) to cone and jog back

• Grapevine (face right) to cone and jog back

• Bear Crawl down and jog back

• Backwards Jog down and jog back

• Sprint down AND Sprint back

Rest 2 - 3 minutes.

Core:

Complete 1 - 2 sets.

• 45 seconds alternating quadruped

• 30 - 45 seconds of Reverse Crunches

• 30 - 45 seconds of Oblique Crunches (left)

• 30 - 45 seconds of Oblique Crunches (right)

Cool Down and Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by torwai from Getty Images

Workout: Agility Awesomeness

Time: 45 minutes

Equipment Needed: Cones/Markers and a Stopwatch

Warm Up: 5-10 minutes

Set #1:

10 minutes total time. Complete as many cycles through as possible.

• 10 Scissor Kicks

• 10 Deck Squats (or Inchworms)

• 10 Floppy Burpees

Rest 1-3 minutes

Set #2:

Set cons/markers up about 50 feet apart. Start each exercise at one cone and finish at the other.

• Groucho (forward) to cone and jog back

• Groucho (backward) to cone and jog back

• Shuffle (face left) to cone and jog back

• Shuffle (face right) to cone and jog back

• Grapevine (face left) to cone and jog back

• Grapevine (face right) to cone and jog back

• Sprint down AND sprint back

Rest 1-3 minutes

Set #3:

• High Knees to cone and jog back

• Butt Kicks to cone and jog back

• Bounding (1-legged) to cone and jog back

• Bounding (2-legged) to cone and jog back

• Jog Backwards to cone and jog forwards back

• Bear Crawl to cone and jog back

• Sprint down AND sprint back

Rest 1-3 minutes

Set #4:

Complete 1-2 sets.

• 45 sec Plank

• 45 sec Alternating Quadruped

• 30-45 sec of Reverse Crunches

• 30-45 sec of Oblique Crunches (left)

• 30-45 sec of Oblique Crunches (right)

Cool Down and Stretch: 5-10 minutes

Photo Credit: Canva by Maridav