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Date: March 23, 2020 Category: Hustle From Home Workouts

Equipment Needed: Workout Mat, Heavy Dumbbells

You will complete 4 sets of each agility round before moving on to the next round. Once you’ve completed all 4 sets of all 4 rounds, you’ll move on to the strength portion. Part 1 of the strength workout involves tempo style movements. You’ll complete 8 reps of both exercises 4 times before moving on to part 2. Part 2 of the strength workout involves 3 different exercises with different rep ranges. You’ll perform all 3 exercises 4 times. 

Duration: 30-45 minutes


Complete 4 sets of each round before moving on to the next round
Round 1: (30) Lateral Mat Hops / (10) Runner’s Lunges
Round 2: (30) In-In Out-Outs (i.e. switch the lead foot halfway) / 10 Lunges w/ a Twist
Round 3: (30) Plank Toe Taps / (10) Bird Dogs
Round 4: (30) Skaters / (10) Froggers

Part 1 Tempo: 5 second count tempo on the way down then explosive power on the way up
Exercises: 4x each
(8) Tempo Squat Jumps
(8) Tempo Plyo Push-Ups

Part 2 Rep count ranges because it’s based on dumbbell size. Heavier weight, less reps. Lighter weights, more reps
Exercises: 4x each
(6-10) Lunge Curls 
(6-10) Push-Up Plank Rows (i.e. push up > row > row = 1 rep)
(6-10) Squat Presses

Download the PDF


By accessing, using, or viewing this workout you are agreeing to Camp Gladiator’s Terms of Use and Waiver for Virtual Workouts which can be found at If you do not accept and agree to the Terms of Use and Waiver for Virtual Workouts you may not access, use, or view this workout

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