core – plyometric – agility workout #1

NEEDED EQUIPMENT:  Medicine Ball, Physioball, Cables (or substitute dumbbells), Pull-up Bar

CIRCUIT #1 (CORE)
15 Physioball Push-ups (any kind)
15 Knees to Elbows
15 Physioball Russian Twists (with or without medicine ball)
15 Physioball Explosive Push-ups
15 Pull-ups
15 Physioball Leg Curls
15 Physioball Dips
 
CIRCUIT #2 (PLYOMETRIC)
Do the circuit as fast as you can, then rest 30 seconds to 1 minute in between rounds
10 Medicine Ball Sliders
10 – each side – Cable Twists
10 Donkey Kicks
10 Squat Jumps
10 Box Jumps
X3
 
CIRCUIT #3 (PLYOMETRIC)
Do the circuit as fast as you can, then rest 30 seconds to 1 minute in between rounds
20 – each side – 1 Arm Medicine Ball Slams
10 – each side – 1 Arm Cable Punches
10 – each side – Superman Push-ups
10 Sprawls
20 Tuck Jumps
X2
 
CIRCUIT #4 (AGILITY)
20 seconds each exercise, then rest 10 seconds. Go onto the next exercise, resting 10 seconds after each.
Slalom
Scissor Kicks
Stutter Steps
Mountain Climbers
X3 to X4
 
 

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