Set up four cones in a capital T shape with one cone by itself and three cones in a vertical line above it. Start the exercise at the lower cone position. Sprint to the center cone and then shuffle to ...

Set up four cones in a square shape roughly 5 yards apart from each other. Start at cone one and shuffle the cone two which is to the left and parallel of cone one. Next, sprint across the square to ...

"These whole-body moves not only improve sports skills, but the high intensity also burns an extraordinary number of calories both during and even after your workout," says Neal I. Pire, MA, CSCS, ...