1
1 minute
bounce
3 sets in total
30sec rest
2
10 bounce
1 hop heel click
3 sets in total
30sec rest
3
1 minute
bounce
3 sets in total
30sec rest
4
10 bounce
1 hop heel click
3 sets in total
30sec rest
5
1 minute
bounce
3 sets in total
30sec rest
6
10 bounce
1 hop heel click
3 sets in total
30sec rest
7
1min 30sec
bounce
3 sets in total
30sec rest
8
10 bounce
2 hop heel clicks
3 sets in total
30sec rest
9
1min 30sec
bounce
3 sets in total
30sec rest
10
10 bounce
2 hop heel clicks
3 sets in total
30sec rest
11
1min 30sec
bounce
3 sets in total
30sec rest
12
10 bounce
2 hop heel clicks
3 sets in total
30sec rest
13
2 minutes
bounce
3 sets in total
30sec rest
14
10 bounce
3 hop heel clicks
3 sets in total
30sec rest
15
2 minutes
bounce
3 sets in total
30sec rest
16
10 bounce
3 hop heel clicks
3 sets in total
30sec rest
17
2 minutes
bounce
3 sets in total
30sec rest
18
10 bounce
3 hop heel clicks
3 sets in total
30sec rest
19
2min 30sec
bounce
3 sets in total
30sec rest
20
10 bounce
4 hop heel clicks
3 sets in total
30sec rest
21
2min 30sec
bounce
3 sets in total
30sec rest
22
10 bounce
4 hop heel clicks
3 sets in total
30sec rest
23
2min 30sec
bounce
3 sets in total
30sec rest
24
10 bounce
4 hop heel clicks
3 sets in total
30sec rest
25
3 minutes
bounce
3 sets in total
30sec rest
26
10 bounce
5 hop heel clicks
3 sets in total
30sec rest
27
3 minutes
bounce
3 sets in total
30sec rest
28
10 bounce
5 hop heel clicks
3 sets in total
30sec rest
29
3 minutes
bounce
3 sets in total
30sec rest
30
10 bounce
5 hop heel clicks
3 sets in total
30sec rest

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Agility is the ability to move quickly and easily. The apparent effortlessness in physical movement that agility gives us is the result of the complex interaction of tendons, muscles and ligaments that are in perfect balance with each other. When that happens the body feels virtually weightless. We can change direction at the drop of a hat, stop and start without effort and jump, roll, run and kick with a smoothness that hides the effort behind it. The Agility challenge gives you a good start towards this goal. Each day it gives you exercises to perform that will help your fascial fitness, lower body tendon strength and even core strength and overall coordination. By the end of it you will feel different and move better.  

Video How-Tos: Here is how to bounce on the spot and here is how to hop heel click. It's ok if you can't hop very high to heel click, just do your best!

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