With a focus on flexibility and agility, these full-body exercises favored by top athletes make for a fun and challenging workout plan
Step up your workout by training the same way your favorite athletes do: with total-body moves that test everything from your flexibility to your agility. By blending the health-related components of fitness (like muscular strength and endurance) with the skill-related components of fitness (like coordination, power and speed) this workout is expertly designed to serve as a comprehensive approach to training that’ll have you breaking a sweat just like the pros. And using portable, cutting-edge equipment like the tools from SKLZ pictured in these moves ensures you're working your health, fitness, and performance in one well-rounded workout experience.
Total Time: up to 45 minutes
1. Atomic Pushup with Gliding Discs
Begin in plank position with feet on top of discs. Lower chest toward floor to perform a pushup, allowing elbows to flare out just slightly.
Press back up to plank position keeping core engaged, then slide feet towards hands, drawing knees into chest. Return to starting position and repeat sequence.
2. Plyo Lunge Pass-Through
Begin in a lunge position with right foot forward and left foot back, holding a medicine ball in the left hand. Pass medicine ball underneath right leg, transitioning ball into right hand.
Once medicine ball is in right hand, jump switch the feet, moving into a lunge with left foot forward, and repeat the movement, passing medicine ball underneath left leg, transitioning ball into left hand. Continue alternating sides as quickly as possible.
8-10 per side
3. Criss-Cross Walking Planks
Begin at the end of a line of agility cones in a plank position with body perpendicular to cones and both hands positioned outside of first cone. Each cone should be spaced about 1 foot from the next. With core engaged, move laterally, stepping out with right foot while crossing left arm in front of right arm to position right hand in between first and second cone.
Travel down length of row by stepping left foot in toward right foot while simultaneously uncrossing arms, moving right hand in between second and third cone, keeping hips and shoulders as squared to floor as possible throughout the movement. Continue this pattern down the length of the row and reverse the movement, traveling back down the length of row to starting position for one complete set.
4. Sumo Squat and Slam
Stand with feet together, holding end of heavy rope in each hand. Rise onto toes and extend arms over head.
Forcefully slam ropes into floor while simultaneously jumping feet out wider than hip-width apart, hinging hips and bending knees to perform a sumo squat. Jump feet back together to starting position and repeat.
5. Quick Feet Drill
Stand parallel to ladder, starting at one end. As quickly as possible, step both feet inside the first square of the ladder, moving one foot at a time.
Moving as fast as possible, quickly step both feet out one at a time outside of the ladder, preparing to move into the second square. Repeat this “in, in, out, out” pattern, laterally moving down the length of the ladder as fast as possible. At the end of the ladder, reverse the movement, traveling back down in the same fashion to starting position for one complete set.
6. Balancing Single-Arm Shoulder Press
Stand with feet hip-width apart, anchoring one end of a resistance band under left foot while holding the opposite end in right hand with hand in front of right shoulder. Right elbow is bent and palm faces away from body. With control, lift right foot off floor, bending right leg at a 90-degree angle.
Keeping core engaged and remaining balanced on left leg, extend right arm up, performing a single-arm shoulder press. Reverse the movement and return to starting position continuing to balance on right foot. Complete 6-8 reps before switching sides and repeating.
6-8 per side
7. Supported Splits
Begin in a low lunge position with right leg forward, placing a yoga block or foam roller underneath right thigh while keeping torso upright.
Tuck left toes under, inching left leg out into an extended position along the floor, simultaneously extending right leg, drawing right toes toward ceiling. Hold this supported split variation for 30 seconds before switching sides and repeating.