This routine features 2 unique complexes: one that’s strength-oriented and another that’s cardio-focused. All you need a tennis ball or racquet ball for this workout. These drills will improve your hand-eye coordination and reflexes, 2 critical and often overlooked aspects of fitness as we age. Plus they’re a fun change-up that will make the time pass fast while you sweat your ass off. They may look silly but they will give you a nasty little metabolic spanking if you take it seriously. The iso-dynamic stability drills in Complex 1 will crush your legs, abs, and shoulders. And my heart rate is always 160 bpm+ during the agility drills in Complex 2 so it’s really as hard as you make it.
COMPLEX 1: STABILITY EMPHASIS
Perform each move for 60 seconds with no rest between moves:
1. Tennis Ball Split Squat Multi-Level ISO Dribbles- Left/Weak Side
2. Tennis Ball Split Squat Multi-Level ISO Dribbles- Right/Strong Side
3. Tennis Ball Plank Dribbles (30 seconds/side)
Rest 30-60 seconds. Move on to Round 2.
COMPLEX 2: AGILITY EMPHASIS
Perform each move for 90 seconds with no rest between moves:
Tennis Ball Boxing Footwork Dribbles- Southpaw Stance
Tennis Ball Boxing Footwork Dribbles- Orthodox Stance
Rest 30-60 seconds. That’s 1 cycle. Do 2-4 total cycles.