This workout combines quick movements, like the speed walk, to raise your heart rate, with short holds, like the big march and side step hold, to challenge your balance. The circle kick is also a ...

Perform this exercise ... side. Your level of strength will influence how many repetitions you can do. Start with a few and work up gradually. This exercise requires something to step up on.

These exercises can be done as a single agility workout or you can select those you find most valuable and add them to your fitness routine. Sequence: Complete each drill three times before moving to ...

How to use this list: Perform 6 to 8 reps of each exercise (per side for the dumbbell swing, step-up, and Bulgarian split squat), resting up to 3 minutes between sets. Repeat the full circuit 4 times.