Strength Coaches Swear by This Full-Body Agility Workout to Help Men Over 40 Rebuild Athleticism

Just because you’re not lacing up for competitive sports anymore doesn’t mean agility workouts should be off your radar. Exercise is still one of the best ways to age well, and it helps a lot when the movement actually feels fun. Heavy lifting has its place, but mixing in agility drills and athletic-style movements can break up the monotony, keep you mentally engaged, and help you stay functional for the long haul.

“We want to remain capable and fit as we get older. The longer you go without athletic style training and moving, the more difficult it is to reclaim that lost athleticism,” strength coach Zach Even-Esh of the Underground Strength Gym tells Men’s Journal. “Men in their 40s and 50s should be training in an athletic manner three times a week.”

Try Even-Esh’s agility workout, designed specifically for men over 40, below.

Related: Agility Workouts Are Making a Comeback for Men in Their 40s and 50s. Here’s How to Start

Warmup

Complete two rounds of the warmup circuit below.

How to Do Sled Push and Pull

1. Push the sled with your legs driving and chest up.
2. Pull the sled by leaning back slightly.
3. Maintain controlled steps for 50 feet each direction.

How to Do Walking Lunges

1. Step forward with one leg, lowering your back knee toward the ground.
2. Keep your front knee over your ankle and torso upright.
3. Push through the front heel to step forward.
4. Perform 10 reps on each leg.

How to Do Tip Toe Walks

1. Stay on the balls of your feet with heels off the ground.
2. Keep core tight and take small, controlled steps.
3. Walk for 50 feet total.

How to Do Bear Crawls

1. Start on the ground on hands and toes, knees hovering above the ground. Keep hips low and back flat.
2. Move opposite hand and foot together, keeping movements slow.
3. Crawl 20 feet forward, then 20 feet backward. Move slow.

How to Do Single-Leg Calf Raises

1. Stand on one leg with the other leg bent.
2. Slowly rise onto your toes, pause at the top, then lower.
3. Repeat 10 reps per leg with controlled tempo.

How to Jump Rope

1. Keep elbows close to your sides, using wrists to turn the rope.
2. Jump on the balls of your feet with knees slightly bent.
3. Aim for smooth jumps until you reach 100 reps.

How to Do Pushup Shoulder Taps

1. Start in a high plank position and lower into a pushup.
2. Reset to the high plank.
3. Tap your left shoulder with your right hand while keeping hips steady.
4. Alternate sides, doing 5 taps per side.

How to Side Shuffle

1. Bend knees slightly, hips low, chest up.
2. Step quickly to the side, leading with one foot, then follow with the other.
3. Keep movement controlled and repeat in the opposite direction.
4. Move 25 feet left and 25 feet right.

Agility Workout for Men Over 40

How to Cone Jog

1. Set up three cones at 15, 30, and 45 feet.
2. Jog forward to each cone, then back pedal to the start. Touch the cone at each distance.
3. Perform 2 sets. Rest for 90 seconds in between.

How to Do Medicine Ball Rotation Wall Throws

1. Stand sideways about 2 to 3 feet from a wall, holding a medicine ball with both hands.
2. Rotate from the feet and hips and throw the ball against the wall with control.
3. Catch it on the rebound and repeat for the desired reps, then switch sides.
4. Perform 2 sets of 8 reps on each side.

How to Do Low Box Jumps

1. Use a foam box around 12 to 24 inches high.
2. Stand in front of the box with feet shoulder-width apart.
3. Bend knees, swing arms, and jump onto the box, landing softly on both feet.
4. Step down, alternating the step down leg every rep.
5. Perform 2 sets of 8 reps.

How to Do Imperfect Running Starts

Belly Run

1. Start lying on your stomach, pop up to a sprint and run 50 feet.
2. Stop in a half squat or half lunge.
3. Hold the stop for 3 seconds. This is called deceleration or “putting on the brakes.”

Turn Over and Run

1. Start by lying on your back.
2. Roll into a pushup position.
3. Pop up and sprint forward 50 feet.

Mountain Climbers With a Run

1. Perform 10 mountain climbers in a high plank position.
2. Immediately jump up and sprint 50 feet after the climbers.

Partner Reaction Run

1. Stand facing a partner.
2. On their “go,” sprint forward.
3. On their “back,” stop and backpedal to the start line.

Related: The Agility Workout Trainers Use to Build Speed, Balance, and Coordination