- Stand with your feet slightly wider than shoulder width apart and hold the medicine ball just below your chest.
- Lift the ball high above your head, taking care to maintain a firm hold.
- Bring the ball down to a slam on the right side of your body.
- Squat to pick up the ball, being sure to bend your legs, and bring it back to the starting position.
- Repeat the movement on the opposite side.
Mini Agility Builder 🎯
29 min
·
7 exercises
Complete this awesome workout in 20 minutes for some serious agility improvements. Keep your coordination in check while focusing on the muscles used with each exercise. Remember, your form is key - keep it in check!
Begin with 30 seconds on and 30 seconds off. Be sure to squat as you collect the ball!
1:00 rest
Use a combination of your glutes and legs here, gain that healthy controlled momentum to execute this lift.
1:00 rest
Keep that core engaged as your rotate. Remember, explosive power is key!
1:00 rest
Set up an agility ladder (or an imaginary one will work!) and place a slam ball at one side. Complete the following circuit 6 times in total!
1:00 rest
Throw the ball to the other side of the ladder and then alternate your shuffle steps through the ladder to collect the ball to repeat.
Shuffle step through the ladder (left foot in, right foot in, left foot to the outside, right foot to the outside) to collect the ball!
The ultimate rage release! Slam that ball through the earth using your lats, be sure to squat when you collect.
About this workout
Mini Agility Builder 🎯 is a free 29 min workout plan with 7 illustrated exercises for your abs, back, cardio and chest. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 29 min
- Exercises: 7
- Training focus: Abs, back, cardio and chest
- Equipment: Medicine Ball
- Level: Intermediate
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
You'll need medicine ball for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Mini Agility Builder 🎯 take?
The full workout takes about 29 minutes, covering 7 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.
What muscles does this workout target?
This routine primarily works your abs, middle back / lats, obliques, shoulders, chest, calves. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For get toned, improve function, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Mini Agility Builder 🎯
29 min
·
7 exercises
Complete this awesome workout in 20 minutes for some serious agility improvements. Keep your coordination in check while focusing on the muscles used with each exercise. Remember, your form is key - keep it in check!
Medicine Ball Side Slams
Begin with 30 seconds on and 30 seconds off. Be sure to squat as you collect the ball!
Primary muscle group(s):
Abs, Middle Back / Lats, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps, Upper Back & Lower Traps
Primary muscle group(s):
Abs, Chest, Shoulders, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Triceps
- With slightly bent knees and a tight core, hold a medicine ball in front of you at hip-level.
- Begin by raising the medicine ball upward above your head with both hands.
- Keeping your elbows bent, forcefully throw the ball at the ground.
- Catch the ball as it bounces back up, and bring it back up above your head.
- Repeat this slam and catch movement.
Primary muscle group(s):
Chest, Upper Back & Lower Traps
Secondary:
Abs, Shoulders, Triceps
- Lie with your upper back perpendicular on a bench.
- Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
- Grasp a dumbbell between your hands under the inner plate, palms facing up.
- Position the weight over your chest with your elbows slightly bent.
- Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
- To return to the starting position, pull the dumbbell up and over your chest.
Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.
Medicine Ball Swings
Use a combination of your glutes and legs here, gain that healthy controlled momentum to execute this lift.
Primary muscle group(s):
Shoulders
Secondary:
Glutes & Hip Flexors, Hamstrings
- Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
- Bend your knees, allow your body to lean forward and let the ball hang between your calves.
- Explode upwards using your legs and bring your arms up holding the medicine ball out in front of you until its just above your head.
- Lower the ball back between your legs (but not to the floor) and repeat the movement.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
- Hold a kettlebell with both hands in an over hand grip.
- Stand straight, with your legs slightly wider than shoulder width apart.
- Lean forward at your waist slightly and bend your knees as if getting ready to squat.
- Keep your back arched and your head facing forward.
- Let your arms hang loosely.
- Swing the kettlebell back between your legs while exhaling.
- In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
- Continue for the desired number of repetitions or time.
Primary muscle group(s):
Hamstrings, Shoulders
Secondary:
Glutes & Hip Flexors, Triceps
- Start with one kettlebell placed on the floor between your feet.
- Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
- Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
- Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.
Lateral Medicine Ball Throw
Keep that core engaged as your rotate. Remember, explosive power is key!
Primary muscle group(s):
Abs, Chest, Obliques, Shoulders
Secondary:
Calves, Hamstrings, Middle Back / Lats
- Holding a Medicine Ball, stand with your right side next to a wall. Step out sideways and away from the wall approximately 5 to 6 feet. Keep your feet at shoulder width. Brace your core and bend slightly at the knees.
- In one fluid motion, twist your body up and to the side, releasing the medicine ball against the wall. Be sure not to move your feet.
- Catch the medicine ball as it bounces back and return to the starting position in another smooth, fluid motion. Keep the core engaged throughout the exercise.
Primary muscle group(s):
Abs
Secondary:
Obliques
- Adjust the pulley handle to chest height. Step out and away from the weight. Feet are shoulder-width. Stand with a tight core and flat back. Push the handle out in front of you. Keep elbows slightly bent.
- Twist from the hips. Move arms across the body, achieving a full extension.
- Return to starting position.
- Once complete, do the same amount of sets/reps on the other side.
Standing Rest
Set up an agility ladder (or an imaginary one will work!) and place a slam ball at one side. Complete the following circuit 6 times in total!
- Between exercises, do not sit or lie down. Stand straight up and maintain proper form. Your chest should be up. Your lower back should be flat. Do not allow your shoulders to hunch.
- Take periodic sips of water or a sports beverage. Do not chug or drink too much too fast.
- Stand in this position for your prescribed rest break then begin your next exercise.
Rest
0:00
Medicine Ball Throw to Chase
A
Throw the ball to the other side of the ladder and then alternate your shuffle steps through the ladder to collect the ball to repeat.
Primary muscle group(s):
Chest, Shoulders
Secondary:
Calves, Glutes & Hip Flexors
- In a open, person-free space, take hold of a medicine/slam ball with both hands so that it rests on your chest.
- Lower your body into a half squat before explosively straightening your legs. Simultaneously press the ball away from your chest and release it at a slightly upward angle.
- Chase the ball, use a squat to collect it from the ground and perform the same movement.
Agility Ladder Drills
A
A
Shuffle step through the ladder (left foot in, right foot in, left foot to the outside, right foot to the outside) to collect the ball!
Primary muscle group(s):
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Lower Back, Quadriceps
Secondary:
Biceps, Shoulders, Triceps
- Lay out the agility ladder on a non-slip surface.
- Perform a routine of choice.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Begin jogging in place, lifting the knees as high as you can.
- Try to lift your knees up to hip level but keep the core tight to support your back.
- For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
- Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
- Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
- As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.
Medicine Ball Slams
A
The ultimate rage release! Slam that ball through the earth using your lats, be sure to squat when you collect.
Primary muscle group(s):
Abs, Chest, Shoulders, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Triceps
- With slightly bent knees and a tight core, hold a medicine ball in front of you at hip-level.
- Begin by raising the medicine ball upward above your head with both hands.
- Keeping your elbows bent, forcefully throw the ball at the ground.
- Catch the ball as it bounces back up, and bring it back up above your head.
- Repeat this slam and catch movement.
Primary muscle group(s):
Abs, Middle Back / Lats, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps, Upper Back & Lower Traps
- Stand with your feet slightly wider than shoulder width apart and hold the medicine ball just below your chest.
- Lift the ball high above your head, taking care to maintain a firm hold.
- Bring the ball down to a slam on the right side of your body.
- Squat to pick up the ball, being sure to bend your legs, and bring it back to the starting position.
- Repeat the movement on the opposite side.
Primary muscle group(s):
Chest, Upper Back & Lower Traps
Secondary:
Abs, Shoulders, Triceps
- Lie with your upper back perpendicular on a bench.
- Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
- Grasp a dumbbell between your hands under the inner plate, palms facing up.
- Position the weight over your chest with your elbows slightly bent.
- Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
- To return to the starting position, pull the dumbbell up and over your chest.
Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.
Workout done!
Exercises done
of 7
Total time
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