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.
