How to Lose Weight Performing an Exercise Agilities Programme

These agilities can help you drop pounds and pounds, and you only have to do this work out once a week to see results! It's a quick, easy way to drop a few pounds a month of your abs and thighs.

Steps

1. Understand that there are six stations in these agilities.
   
2. Do each station for 30 seconds, increasing the time by about 5 seconds (if you want) each week.
   
3. Do this work-out at least once a week. Do all the stations, no breaks in between, and then take a break.
   
4. After you get some water and rest for about 3 min, you repeat all 6 stations. Do the stations 4 times. This is a great work-out.
   
5. Get started. Here are the six stations:
   
   • 1st station. Do jump squats. All you need to do is stand with your feet about shoulder width facing forward, jump up, and then when you come back down, have your feet facing out. Repeat that over and over again.
     
   • 2nd station. Perform sit-ups. Do not do neck-ups, as that is cheating. You have to at least get your shoulders off the ground.
     
   • 3rd station. Do lunges. Simply lunge forward alternating feet each time. Don't take either heel off the ground, and go as far forward as possible.
     
   • 4th station. Perform push-up crunches. Go into a push-up position. Bring one leg up to your head, (bent), almost like a crunch on the side of you body. Alternate legs.
     
   • 5th station. Do quick Steps. If you don't have stair steppers, just use stairs. Just touch the tip of your feet to the top of the stair, alternating as fast as possible.
     
   • 6th Station. Finish with push-ups. Just do consecutive push-ups. Do them on your knees, but keep your back completely straight.
     
6. Perform this regularly to improve strength and drop your weight.
   

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