The 15-Minute High-Energy Slim-Down Workout

Sport-Agility Drills Aren’t Just for Football Players

In fact, they’re a crucial part of any workout plan.

Being able to start, stop, and change direction quickly builds stamina and sculpts insane, look-at-me legs; it may even help improve your memory and focus.

Sport—agility drills

The explosive moves you see here are designed to make that good stuff happen.

Oh, and they’ll send your fat burners into overdrive, says EXOS performance coach Joel Sanders, who created this routine. “More movement equals more calories burned, making these exercises ideal if you’re crunched for time,” Sanders explains.

Even better: They’re mentally stimulating—something you don’t get with the typical squat or lunge.

Two or three times a week, perform these moves as a circuit. Starting with the first exercise, do as many reps as you can in 20 seconds, then rest for 20 seconds before proceeding to the next exercise. Rest for one to two minutes at the end of the set.

Complete Up to Five Total Sets.

Take a peek at the complete workout in the pin-able graphic below, then move on down for the exercise How-To’s.

Sport—agility drills pin-able graphic

Acceleration Wall Drill

Sport—agility Acceleration Wall Drill

Place your hands on a wall, arms straight, and lean forward so your body forms a straight line from head to heels.

Drive your left knee up (A); pause for one second, then return to start and immediately repeat with your right leg (B).

Continue alternating as quickly as possible.

Split Jump

Sport—agility Split Jump

Stand with your left foot two or three feet in front of your right.

Bend your knees to lower your body until your left thigh is parallel to the floor (A).

Jump up quickly (B), switching your legs midair so you land with your right foot in front; immediately lower into a split squat (C).

Continue alternating.

Lateral Bound

Sport—agility Lateral Bound

Standing on your right foot, bend your knee and sit your hips back as you swing your right arm behind you, keeping your chest lifted (A).

Jump to the left, swinging your left arm behind you and landing softly on your left foot (B).

Reverse the movement to return to start. Hold for three seconds, then switch legs and repeat.

Base Rotation

Sport—agility Base Rotation

Stand with feet just more than shoulder-width apart, knees bent and weight on your toes; rotate your shoulders and torso to the left (A).

Keeping your shoulders facing in this direction, jump and rotate your lower body 180 degrees to the left (B), then jump to rotate back to start.

Continue alternating quickly.

NOW It’s YOUR Turn… Which Exercises Do You Find Work Great for Weight Loss? Leave Your Comments Below!

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