The Movement Workout
You'll need to get outside for this one. Using cones or shoes or whatever you've got handy, mark off a distance of about 25 yards. Some of you will recognize this as a variation on our dynamic warmups. But, we can also turn this into a full body workout. You'll do an agility exercise going from cone 1 to cone 2. You'll always jog/run from cone 2 back to the starting position at cone 1.
Start with 5 easy runs down and back, then:
High knees (jog back)
Butt kicks (jog back, you'll always jog back)
High knees double time
Butt kicks double time
Side Shuffle Right
Side Shuffle Left
Carioca Right
Carioca Left
Back Pedal
Skips for height
Skips with arms in and out
Skips with arm circle forward
Skips with arm circles backwards
Broad Jumps
Single Leg Broad Jumps Right
Single Leg Broad Jumps Left
Lunges
Side Lunges Right
Side Lunges Left
Then:
10 Pushups, Sprint down and back
10 Squats, Sprint down and back
10 Situps, Sprint down and back
5 rounds