When it comes to an effective workout, many people believe they must go out and buy many 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 agility 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 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 who like to keep their workouts fun and challenging.

You may be curious how the use of a football fits into a workout that increases balance, coordination 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. This way, you can customise and build up your speed, strength, and coordination each time you complete the moves.

Quality beats out quantity when it comes to making the most out of a movement!

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

Do you use agility exercises?

LET’S CONNECT!

INSTAGRAM | TWITTER | PINTEREST