Here’s a client of mines whose pregnant and doing a circuit that is the epitome of ACDA Fitness. Nothing should slow you down. Anybody Can Do Anything!

Here’s a male client of mines in his early 40s doing a lower body resistance training circuit. Box Squats, Run, Deadlifts, Run, Hip Thrusts. Just because you turn 40 doesn’t mean you can’t still be an athlete.

Here’s a quick bodyweight HIIT by a client of mines who is 60 years young!

Here’s one of my younger athletes doing a Push/Pull Plyometric Circuit.

Here’s a full Speed Training Resistance workout from one of my athletes

Exercise Ideas: Sprinter’s Bridge with Floor Press

I really love this drill because of the demands it places on the central nervous system. This one will get you coordinated, powerful, & explosive. All things that are needed for improved athleticism.

Plyometrics are featured in all of my programs because they are so good for improving athleticism. My favorite move are weighted knee jumps.

This is more advanced so you can start with your body weight or use dumbbells and it will still be a challenging workout!

Compound Exercises are a great way to increase your speed, strength and agility. Here's some example of the 3 most common. As well as some unique variations for when you master the form on each.

Can you hold a plank? Can you complete a Mountain Climber?

Great here's a nice HIIT workout for you to do as a finisher to improve core strength/stability, coordination & multidirectional speed.

Can you give me 10 push ups?

This is a nice pyramid gauntlet that I use as a finisher to build strength and endurance while training upper body (Definitely a tough variation to do, so start with smaller plates if you need to).

Speed, Agility, and Explosiveness are all the things that make an athlete elite, but training these skill areas is also a great way to tone up your legs and participate in a cardiovascular exercise that can be fun. Can be modified and done by people at different skill levels.