Burke Connolly Cross Training

AGILITY TRAINING

Try these two drills for added Speed/Sharpness and Hip Mobility! Plus, they are lots of fun. **Be sure to repeat on other side, so both sides of the body are strengthened.

Equipment needed: Cones

***REMINDER: the HIIT Workouts below take Priority. Agility work is the icing on the cake.  If you don't have the muscle strength and stamina to hold your posture while being sharp, sharpness is worthless.  Commit to 2 days a week with HIIT and then add on Agility work to the end of these workouts, or on day 3+. CLICK HERE for 15 additional Agility/Sharpness Cone Drills!

Cardio - HIIT (High Intensity Interval) Training

Each round consists of 45 seconds ON and 15 second REST for each move. Each Round should be repeated THREE TIMES. Dancers should complete TWO full rounds each workout.

**TIP: Use a free app like the “IntervalTimer” App to time your intervals.

Round 1

Round 2

Round 3

Round 4

Repeat on LEFT!

Round 5

Alternate RT and LT Feet

Round 6

Round 7 (not recorded)

  1. Squat Jump - Turn 180° - Squat Jump

  2. Bear Plank - Legs Out & In

  3. Lunge & Kick Leg Through

  4. Start in Squat- Take leg side to side staying as low as possible

Stretch (end of workout)