Agility Ladder Workout

Last night at my bootcamp we did an agility ladder workout. I didn’t have my agility ladder with me – so I just drew one with chalk on the sidewalk. If you don’t have chalk you can also use string or tape. I made mine about 15-20 feet long and divided it up into about 15-20 squares or ladder rungs. You can make yours longer or shorter if you want. This workout should take about 45 minutes. If you have more/less time just adjust the number of sets or laps.

Warmup first

*Do each exercise down the ladder then run/walk back to the start = 1 lap

Set #1

  • High knees placing both feet in each square x 3 laps
  • 20 overhead shoulder presses
  • x3

Set #2

  • Traveling squat jumps in/out ladder x 3 laps
  • 20 bent over rows
  • x 3 sets

Set #3

  • Single leg bunny hops – 2 laps on right and 2 on left
  • 20 bicep curls
  • x 3 sets

Set #4

  • Single leg plyo lunges (see video) – 2 laps right leg and 2 laps left leg
  • 20 weighted squats
  • x 3sets

Set #5

  • Traveling pushups – 1 lap
  • 20 reverse lunges
  • x 3 sets

Set #6

  • Quick feet running side to side (feet in the square/rung then both feet outside) – 3 laps
  • tricep kickbacks
  • x 3 sets

Finish with some core work and stretches.

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