45 Minute Speed and Agility Circuit NO EQUIPMENT NEEDED Workout | SHRED – Day 16


Welcome to DAY 16 OF SHRED!! It’s going to get SPICY! Subscribe to the channel at the link here! www.youtube.com/c/sydneycummings?sub_confirmation=1

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Today is a speed and agility workout so be ready to speed things up! This workout requires no equipment so just make sure you’re ready to push your intensity! We will work for 30 or 45 seconds and rest for 15 seconds throughout the workout today. GO CRUSH IT!

1. Jog and Sprint intervals
2. Middle quick feet call out to slide lift or right
3. 4 skip claps and 4 high knees
4. open and close hops forward and back ward
5. high knees and backpedal tap down
6. curtsy hop and freeze
7. one foot to two feet hop forward then vertical
8. scissor chops down mat and hop outward
9. 5 high knees and turn 45 degrees
10. ladder agility down the mat and vert jump
11. slow eccentric squat on one leg and land on two
12. slow two legged squat power jump and sprint on landing
13. 1-jog 2- skip 3-sprint


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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer is Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!

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