![HFH_Individ_BlogHeader (1).png](https://storage.googleapis.com/strapi-cms-cdn/HFH_Individ_Blog_Header_1_b0a633146e/HFH_Individ_Blog_Header_1_b0a633146e.png)

[https://www.youtube.com/watch?v=yhko444owPE](https://www.youtube.com/watch?v=yhko444owPE)

**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

**Workout:**

**Agility:**
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

**Strength:**
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

**Strength:**
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**](https://campgladiator.com/upload/files/BLOG/Strength%20and%20Agility/Strength_Build_Up_15.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 [https://campgladiator.com/terms-virtual](https://campgladiator.com/terms-virtual). 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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