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[Presented by Nike] Join fitness trainer Ashley Joi as she brings you through a 10-minute workout that aims to increase your quickness for overall health and running ability. If you are looking for any modifications or advancements, class members Mikayla Campbell and Poofy Moffitino are there to demonstrate all of your options. Joi has programmed out cross-training moves like lateral hurdle hops, burpees, and fast feet to jump squats that will keep your muscles primed no matter what modality you're tackling. So next time you hit the track, you will feel your strength building from mastering these explosive movements! And as a bonus, this workout is bodyweight only, so no equipment needed.

All talent are wearing Nike Invincible 3 shoes, available at this link:

For a longer session, check out Joi's speed and agility workouts:



Don't miss new episodes of Class Fitsugar, now every Sunday on the POPSUGAR Fitness YouTube channel.

POPSUGAR Fitness offers fresh fitness tutorials and exercises — find strengthening, heart-pumping, empowering, and downright feel-good workouts you can do at home or on the go. Whether you're looking for full-body routines or moves focused on arms, glutes, or core, we've got you covered. Short on time? Find 10-, 15-, or 30-minute workouts ranging from beginner to advanced in bodyweight cardio, dance, Tabata, Pilates, barre, and everything in between. And don't miss Class Fitsugar and Dance Fitsugar, our do-it-along-with-us workout shows, and sweat alongside fitness experts and trainers.

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