Hotel Room Carioca Drill
Improves agility and speed
Full BodyBeginnerStrengthLocomotion
At a glance
| Muscles worked | Primary: legs. Secondary: core, glutes |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Strength · Locomotion |
| Sets & reps | 4 sets × 30s |
| Estimated calories burned | ~55 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — stand with feet together, facing a clear path in the hotel room
- Step 2: Initiation — start by taking a small step to one side, keeping the knees slightly bent
- Step 3: Mid-phase — quickly move the other foot to meet the first foot, then take a small step to the other side
- Step 4: End-position — continue alternating feet and moving sideways, focusing on quick footwork and agility
- Step 5: Return — slowly come to a stop, taking deep breaths and stretching the legs
- Step 6: Breathing and rhythm reminder — focus on the inhale and exhale pattern to maintain a consistent pace
- Step 7: Safety note — watch for any obstacles in the room and be mindful of the surroundings
Coaching tips
Benefits
Improves agility and speed
Common mistakes
Not keeping the knees slightly bent, not keeping the core engaged
Make it harder
Increase the distance or add cones to weave through
Make it easier
Decrease the distance or remove the carioca component
Breathing
Inhale for 2 steps, exhale for 2 steps
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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