T-Grid Sprints combine multi-directional running into a seamless flow. The constant acceleration, deceleration and changes of direction allow you to strengthen your legs and hips from all angle whilst taxing your cardio fitness. This adaptable routine can be used as a lower body exercise, hip exercise, circuit exercise or interval exercise.
To perform arrange some cones in a T shape. Accelerate from cone 1 to cone 2, side step from cone 2 to cone 3, side step from cone 3 to cone 4, side step from cone 4 to cone 2, run backwards to cone 1. Repeat for the desired number of rounds. Aim to move as quickly as possible!