Intermediate Workout Format A

Start with a one-minute fast walk or a two to three minute jog. Repeat this two to three times depending how you feel. If you feel you need to warm up a little more, then definitely do it a third time. Sometimes at this point in training it feels good to run a little more. If you find that this is the case, go for it. Pay attention to and follow what your body is telling you to do.

The following sequence is going to get your heart rate up in small bursts. Remember to take deep breaths when your heart rate begins to increase. Take as little time as possible from one exercise to the next. Most of these exercises emphasize agility, so remember to focus on switching directions quickly.

Warm-up

Repeat sequence two times:

• Double-Leg Lateral Hops 15–20 seconds. (Find a line, or place something down on the floor such as a rope or belt. Keeping your feet together jump back and forth over the line. Work on being light on your feet and increasing the speed.)

• Single-Leg Lateral Hops on each leg 15–20 seconds. (Same action as above but on one foot.)

• Lateral Touch 10 times total. (Place two cones on the floor about three feet apart from each other. Touch the first cone and move laterally to the other cone. Continue back and forth changing directions as quickly as possible working on agility.)