Unless you played (or play) a sport, an agility workout probably isn’t something you make a point of doing regularly. But agility exercises, which frequently involve changing directions quickly (and ideally with ease), are a great way to improve your flexibility, balance, body control, and speed.
In this workout, you’ll add some air to your cardio and core routine with two agility-enhancing moves—the skater and the lateral lunge. These moves, which rev up your heart rate while targeting your lower body, are designed to not only increase your power but also bolster your balance. What’s more, you’ll get a nice little brain challenge. That’s because agility training requires focus and neuromuscular efficiency, which is the communication between your brain and your muscles and how well they can work together.
While plyo moves like the skater are really going to help you get sweaty, they may not be the best choices for people with hip, ankle, or knee issues, as jumping can place more force on the body. (If you have injuries or pain in these areas, you may want to talk with your doctor or physical therapist before trying any of these plyo moves.) Remember, you can always modify any of the moves in ways that make them best suited to your body. To make the skater lower impact, for instance, you can stand with your feet shoulder-width apart and tap your left foot behind your right, then switch.
Keep scrolling for the details on how to do today’s cardio and core workout to hone your agility.
The workout below is for day 10 of the SELF New Year’s Challenge. Check out the full four-week workout program right here. Or go to the workout calendar here. If you’d like to sign up to receive daily emails for this challenge, you can do that here. (edited)
WORKOUT DIRECTIONS
Complete each exercise for the chosen work/rest interval:
I=30 seconds work, 30 seconds rest
II=40 seconds work, 20 seconds rest
III=50 seconds work, 10 seconds rest
Rest 30–60 seconds between rounds. Complete 3–5 rounds.
EXERCISES
- Skater
- High Plank With Leg Lift
- Lateral Lunge
- Squat to Alternating Punch
BONUS MOVE
After your last circuit, try the bonus move for 60 seconds.
- Up-Down Plank