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Cardio · Body Weight
Agility Ladder in in Out Out Moving Laterally
Agility Ladder in in Out Out Moving Laterally is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the glutes, adductors and abductors assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Calves
- Quadriceps
Secondary muscles
- Glutes
- Adductors
- Abductors
How to do Agility Ladder in in Out Out Moving Laterally
- Stand side-on to the agility ladder.
- Step into a square with one foot, then the other.
- Step back out with one foot, then the other, while moving sideways to the next square.
- Repeat the pattern along the ladder, then go back the other way.
Form tips
- Keep your hips low and facing forward.
- Precision first, then speed.
Agility Ladder in in Out Out Moving Laterally alternatives
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Agility Ladder in in Out Out Moving Laterally FAQ
What muscles does Agility Ladder in in Out Out Moving Laterally work?
Agility Ladder in in Out Out Moving Laterally mainly works the cardiovascular system in the cardio. The glutes, adductors and abductors work as secondary muscles.
What equipment do you need for Agility Ladder in in Out Out Moving Laterally?
None. Agility Ladder in in Out Out Moving Laterally is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Agility Ladder in in Out Out Moving Laterally should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Agility Ladder in in Out Out Moving Laterally good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Agility Ladder in in Out Out Moving Laterally burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Agility Ladder in in Out Out Moving Laterally?
Other exercises for the cardiovascular system include Stepmill Machine Steps, Suspension Trainer With Grips Mountain Climber, Assault Airbike Fast Speed and Med Ball Slam Burpees.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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