![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=Zt7yl1ZQ3HY](https://www.youtube.com/watch?v=Zt7yl1ZQ3HY)

**Equipment Needed:** Workout Mat, Heavy Dumbbells

You’ll complete 3 rounds of each agility movement before moving on to the strength movements. Complete each movement for 30 seconds and be sure to count your reps! You’ll do the same exercise for 25 seconds and try to match your reps from the first set. You’ll complete the same exercise one more time for 20 seconds trying to match your reps from the set before. Put this on repeat for all 4 exercises.

**Duration:** 30 minutes

**Workout:**

**Agility:**
- Skaters (EC)
- In-In Out-Outs (i.e. right foot over the line, left foot over the line, right foot back, left foot back)
- Lateral Line Hops
- Stationary Icky Shuffles 

**Strength:**

Complete each exercise 3x each. Remember: time under tension movements, slow and controlled.
- RDLs (4 down, 1 up) 
- Half-Kneeling Shoulder Press (4 down, 1 up)
- Squats (4 down, 1 up) 
- Bent Over Rows (4 up, 1 down)
- Unweighted Sit Ups (4 down, 1 up) 

[**Download PDF**](https://campgladiator.com/upload/files/BLOG/Strength%20and%20Agility/Time_Under_Tension_11.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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