5-Move Agility Workout

five move agility workout _ erin's life bites

When it comes to an effective workout, many people believe they must go out and buy loads of pricey boutique fitness equipment items.  But the truth is, many items you likely already own can help you get in a fast and fun workout that can also bring you great results and the following agilit workout can deliver them!

You may have seen, heard of or even tried a workout using a “medicine ball” as they are a popular (and affordable) piece of exercise equipment to own.

However, many of the moves traditionally performed with a medicine ball can also be carried out using a football, and they will still get you a great workout.  Chances are you have a football kicking (pun intended) about somewhere at home!

Workouts using equipment like medicine balls are known as agility-based exercises.

What is agility?

Agility¬†is the ability to change the body’s position while incorporating skills such as balance, coordination, speed, reflexes, and strength. ¬† Adding in 2-3 days per week of agility circuits will keep your muscles engaged, metabolism boosted and boredom squashed.

Fast-paced, fun workouts — like the five-move circuit I am sharing with you today — are perfect for those of you who like to keep your workouts fun and challenging.

You may be curious how the use of a football fits into a workout that increases balance, coordinatio, and encourages strength?  Exercises performed using a football will allow you to control the force (strength + speed) of each movement you complete.  In other words:  If you throw your ball at an eight, you will also have to react to the ball at an eight as well.  In this way, you can customise and build up your speed, strength, and coordination each time you complete the moves.

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When it comes to making the most out of a movement, quality beats out quantity!

5 Move Agility Football Workout

  1. Ball Pushups (via LiveStrong Woman)
  2. Alternating Rotational Ball Throws (via Redefining Strength/giphy)
  3. Sit-Up with Ball Toss (via ThriveTraining)
  4. Weighted Ball Squat Throws (via Jenn DeBeers)
  5. Alternating Ball Chest Fly (via FITASTIC)

For best results, perform these moves 2-3 days per week, performing 2-3 sets of 12 reps per exercise.

As a bonus, this is also a great workout to include the kids (or a partner!) if you don’t have access to a wall for your throws.  

Want to mix things up with your workout today? Try this 5 Move Agility Workout!  #hiit #workout #fitness Click To Tweet

Time for kick-off!

Do you try to improve your agility during your weekly workout sessions?

Try This At-home CrossFit ‘WOD’ Workout

Try This At-home CrossFit ‘WOD’ Workout

There is no denying that one of the most popular fitness trends these days is CrossFit. CrossFit is a workout designed to use functional movements (real-world situational biomechanics) that encompass principals from sports such as rowing, running, gymnastics and more.

Just a little background on the CrossFit brand; It was created by Founder and CEO Greg Glassman over several decades and is explicitly designed to improve fitness and health. The workouts are designed to challenge different parts of your strength and condition level to improve your overall level of physical fitness. Traditional CrossFit workouts have names like Cindy, Barbara, and Nancy also referred to as “benchmark workouts.”

What I love the most about CF-style workouts is that they are varied and scalable to help anybody get into the best shape of their life. I never get bored of finding out what the WOD (workout of the day) challenge will be!

But, not everybody has the luxury of getting into a CrossFit centre or gym to get in a workout, and that’s okay, you can still challenge yourself and fit in this style of fitness right in the comfort of your home (or backyard if you’re so lucky to have one!).

Components of a WOD

WODs can be performed for time or as many reps as possible (AMRAP). If the WOD calls for moves to performed “for time” you would complete all of the moves, reps, and rounds and record the amount of time it took to finish the workout. The idea being that as you progress you will improve on the amount of time it takes to complete the exercises through the program.

AMRAP workouts are prescribed a specific timeframe when you are to complete as many reps as possible of the moves provided before the final buzzer sounds! This method is also to measure progress but this time, measuring the number of circuits you can complete within the time frame versus improving the time in which you complete them.

Designing a WOD

So, you’ve got 10 minutes to fit in a workout, and you’re interested in getting the most bang for your fitness buck –great! So, you are probably wondering how you can create a CF-style WOD that you can complete with limited time, space, and equipment? Here’s what you will need to include in your WOD to get a killer workout and the motivation to start building your personal best:

Bodyweight Movement (Non-equipment, resistance, and flexibility based moves.)

Equipment Movement (Equipment based moves (dumbells, etc.)

Condition Movement (Moves that improve your cardiovascular fitness.)

Static Movement (Moves that require little to no movement while contracting muscle fibres.)

If you don’t have dumbells at home you can use full water bottles or food tins, however, purchasing a set of dumbbells ranging from 1.2 -4.5 kg will be a great investment! For the rest of the exercises, you will only need your body and a safe/comfortable workout surface!

CROSSFIT STYLE WOD AT HOME _ erin's life bites

Examples of exercises included in this WOD:

There you have it! A beginning CF-style WOD you can do anywhere at your convenience! Add this routine up to 3 times per week over the next 30 days for best results. For beginners, start with a 5-minute WOD, slowly challenging yourself to add a minute on as you progress.

Try this fun and fast at-home CrossFit style WOD for a challenging, full-body workout! Click To Tweet

As with any fitness routine, please check with your physician before starting this or any exercise program.

Happy sweating!