AT-HOME AGILITY LADDER WORKOUT! | BJ Gaddour Penalty Box Fit
16.6 هزار بار بازدید -
6 سال پیش
-
BURN FAT NOW 🔥
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AT-HOME AGILITY LADDER WORKOUT from BJ Gaddour, former Men's Health fitness director and MetaShred creator!
Here’s an awesome way to hit-up a speed ladder workout in small spaces. I’m using the Penalty Box Fit (get it here: https://www.gardenofgainz.com/equipme...) but you can of course use the first 2 squares of a full-length agility ladder too. You could also use masking tape to make 4 connected squares since it’s easily removable.
Start with max quality reps in 30 seconds of work with 30 seconds of rest for each move in the following circuit. Progress to 35-25 from there and then 40-20 for full-blown face-melting mode!
1. Lateral 5-Step
2. Bear Pushup Complex
3. Skater Hurdle Jump and Stick
4. 1-Leg Hops- Front to Back (switch halfway)
5. 1-Leg Hops- Side to Side (switch halfway)
6. Staggered Plyo Pushup Switches
7. Salsa Crossovers
8. Crossover Plyo Pushup Switches
9. Split Squat to Lateral Split Jump Complex
That’s 1 round that takes 9 minutes to complete. Do a single round as a starter or finisher. Do 2-4 rounds for a full workout, resting 1-2 minutes between rounds.
Get a free 3-day trial of my monthly at-home fat loss workouts at:
https://www.thedailybj.com/
AT-HOME AGILITY LADDER WORKOUT from BJ Gaddour, former Men's Health fitness director and MetaShred creator!
Here’s an awesome way to hit-up a speed ladder workout in small spaces. I’m using the Penalty Box Fit (get it here: https://www.gardenofgainz.com/equipme...) but you can of course use the first 2 squares of a full-length agility ladder too. You could also use masking tape to make 4 connected squares since it’s easily removable.
Start with max quality reps in 30 seconds of work with 30 seconds of rest for each move in the following circuit. Progress to 35-25 from there and then 40-20 for full-blown face-melting mode!
1. Lateral 5-Step
2. Bear Pushup Complex
3. Skater Hurdle Jump and Stick
4. 1-Leg Hops- Front to Back (switch halfway)
5. 1-Leg Hops- Side to Side (switch halfway)
6. Staggered Plyo Pushup Switches
7. Salsa Crossovers
8. Crossover Plyo Pushup Switches
9. Split Squat to Lateral Split Jump Complex
That’s 1 round that takes 9 minutes to complete. Do a single round as a starter or finisher. Do 2-4 rounds for a full workout, resting 1-2 minutes between rounds.
Get a free 3-day trial of my monthly at-home fat loss workouts at:
https://www.thedailybj.com/
6 سال پیش
در تاریخ 1397/10/26 منتشر شده
است.
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