Twice a month, Quarter to Five brings you an exciting new way to challenge yourself in the gym, at home, or on the go as part of Workout Wednesday.

Check out Quarter to Five's Spotify Workout Wednesday playlist below, updated biweekly with new songs to help you push through that final rep.

This week's workout features ladder-focused exercises to help increase agility and hand-eye coordination. 

An agility ladder can be purchased from local sports stores for under $30, or you can make your own by taping squares on carpet or flooring. 

Before starting, warm up, loosen up and make sure you are well-hydrated!

*Each exercise can be repeated as many or as few times*

1. One step: A light run through the ladder with one foot in each box, picking your feet up just enough to get over each stick. 

2. Sidestep: Start facing sideways, and with a quick lateral step, touch in each box with both feet.

3. Hop and run: With both feet, quickly hop five boxes and on the fifth box, land with both feet and immediately transition into one step in each box for the remainder of the ladder.

4. Side shuffle: A sideways run with one foot touching in each box.

5. Backpeddle: A backwards run through the ladder in an athletic position.

Cool down with a glass of water and a 10–15-minute walk on the treadmill or a walk around the block if you lift at home.

Check back in two weeks for more Workout Wednesday and plenty of other fun content on Quarter to Five!