All-Star Speedy Feet 2 Workout

Posted on: July 9th 2017

This agility workout is a Tabata – meaning short intervals of 20 seconds of work with 10 seconds of rest between. The hard work of Tabata is definitely worth it – if you work to 100% of your capacity, you’ll get maximum results with minimal time commitment.

You need: A tabata timer – I like the Seconds Pro app (Mac and Android), but there are other free ones.

Warm up:  30 seconds each: jumping jacks, half squats, good mornings, arm circles, lunges, wall push ups. Then 2 x 10 single leg calf raises on each side.

Stability Training: Single leg squats – 30 to 60s each side


All-Star Speedy Feet 2 Workout:

This session follows the Tabata protocol: 20 seconds of work (HARD!) / 10 seconds of rest, 8 times. Maintain good form, but push yourself to produce as many reps as possible, with fast feet, for each interval!

1. Heismans
2. Skater Strides
3. Spidermans
4. Agility Hops – one foot side to side

  • Repeat 1 through 4 again – swap sides for the agility hops!
  • Rest 1 minute

The above sequence is 4 minutes + 1 minute of rest. Repeat that entire sequence two more times, for 3 rounds total!

Finish: Cool down with 3-5 minutes jogging or marching. Stretch!

Printable: 2017-07-09 speedyfeet-2


Explanations and modifications:

Suggestions for making this easier: High knees to replace Spidermans; go slower; do 2-foot agility hops; do fewer rounds of the workout.

Suggestions for making this harder: Go faster! Do more rounds :)


xo Booty

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