Speed and Agility Workout

Cardio:

• Row machine 15 minutes high intensity

Ladder Workout 3X each

• One step run
• Double leg run
• Side step run
• Icky Shuffle
• Lateral in and out
• In-in-out-out forward
• Skier
• Hopscotch
• Out –twist-out-twist
• Karaoke
• Lateral plank walks
• Scissor

Track sprints 10x length, walk the curve

Abs:

• Planks 2x 30-45 seconds
• Partner side twist 2×10 (each side)
• Medicine ball sit up push 2×20
• Trunk Rotations with medicine ball. Crunch as you twist to center 3X10 (each side)

After Workout Meal:

• Vega protein shake, almond milk and a banana
• Half of a whole wheat English Muffin with half of an avocado, sriracha sauce and one egg

 

 

 

 

 

 

 

 

 

Author: Julie Davis