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Speed, Agility and Power Circuit

Speed, Agility and Power Circuit Wednesday


Main Work

5 minutes
Fast Skipping (double-unders, side twists, side 2 side)


10 minutes
5 x Push-ups +
10 x Situps +
20 x Lunges +
25 x Butt Kicks +
30 x Knee Drives

Rest 2 minutes


5 minutes
Pro shuttles 4 cones (Start at one of the centre cones) +
Ladder work
Liner (as fast both feet between the ladder moving forwards)
Lateral (moving along the side of the ladder)
In and outs (Both feet on the outside with both stepping in as the same time)
Side 2 sides (moving side to side only one foot in the ladder at one time)

2 minutes rest after the 5 minute


12 reps per exercise – 15 minutes
Pistol/ One legged squats
Spiderman Push-Ups
One Leg Mountain Climbers
1 minute Plank
Short rest as and when…

Cool down and Stretch

Author avatar

Valentine Rawat
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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