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Outdoor Circuit Workout: Improve Coordination, Cardio Endurance and Agility Training With These Dynamic Exercises

In this outdoor circuit workout, Merrithew Lead Instructor Trainer Jennifer Dahl demonstrates a dynamic series of exercises that can be used as a standalone warm-up or as part of an intense cardio conditioning routine.

These exercises focus on hand-eye coordination, and explore weight transfer and load with multi-planar and agility-based movements, making them a great workout routine to prepare you for seasonal athletic activities, such as softball, tennis, swimming and soccer.

Using the 6 lbs (2.7 kg) Twist Ball provides an added challenge to help you improve coordination, cardio endurance and agility. With its unique shifting center of sand, the Twist Ball helps you focus on progressive tractioning and swing/pendulum-style movements with the addition of an external load.

Ready to mix up your workout routine? Take these exercises to the park or do them in your backyard. You can create an intense cardio conditioning circuit by completing three to five sets.

Workout formats

Time-based format: 45 seconds of each exercises with 15 seconds of rest in between, and one minute of rest after each set.

Reps-based format: 10 reps of each exercise with 10 seconds of rest in between, and one minute of rest between each set. (Do 20 reps of the fast feet exercise.)

For exercises that involve two sides or directions, choose to do either one side or both sides per set.

Tag us in your workout pictures on Instagram @Merrithew.

Find more circuit and cardio conditioning workouts on Merrithew Connect. Join now and get 14 days free >

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