Ladder Drills

Agility is your ability to change positions quickly, using quick, controlled movements. For those that hate cardio machines, this is a fun, fast-paced and constantly changing exercise. This helps improve your functional movements, which you use on a daily basis. It improves the rate your muscle contracts, which as you get older it decreases. It will improve your balance and your balance in motion for when you need to react quickly. You can do this at home and if you don't have a ladder you can create one yourself. Use chalk, rope, spray paint or even rocks to lay out your path (just be careful). By the time you know it you will be sprinting through these drills like you are a professional football player.

Bicep Cable Curls

An oldie but a goodie from my first gym space that I had. This is a reverse bicep cable curl. This has different resistance because of the cable and it is almost like doing incline bicep curls. It allows constant tension during the movement and is equivalent to doing dumbbell bicep curls. Remember slow and in control so that you allow the muscle to get the full movement. If you don't have a machine available try it on a stability ball with dumbbells in a incline position. Hope you enjoy the workout.