5 Agility Ladder Bodyweight exercises that’ll fire up your muscles!

Updated: Oct 6, 2018

Perfoming the same exercises day in & out can turn working out stale. You can tune up your workouts by adding different equipments to make exercising more fun! This week’s choice of equipment is the Agility Ladder. It’s extremely versatile & portable as well. So if you’ve manage to get your hands on one (alternatively, you can use e.g. floor tiles or marking that look similar, be creative!), here’s what you could do:

Perform 3 sets of these 5 exercises with 2 minutes break in-between for maximum burn!


1. Alternating Jump Squat


Things to note:


i. Stand on the side of the ladder, place 1 foot in the ladder box & the other foot on the side.

ii. Lower yourself into a squat (thighs parallel to the ground, back straight)

iii. Swing your arms upwards while extending your knees to jump & land in the diagonal ladder box

iv. Land safely by bending your knees & lowering yourself into a squat

v. Repeat the Jump squats till the end of ladder


2. Lateral Split Jumps


Things to note:


i. Position yourself in a split stance in the first ladder box (if you’re moving laterally to the left, begin with the left foot in the box)

ii. Lower yourself into a lunge position, with arms alternate to your legs

iii. Swing your arms upwards while extending your knees, switch legs mid-air & land in the same box with the right foot

iv. Repeat the lateral split jumps till the end of the ladder. Additonally, perform the split jumps on the opposite side of the ladder


3. Drop Squats


Things to note:


i. Place both feet in the first ladder box

ii. Hop in the box with both feet, swing arms upwards to propel your body forward

iii. Land on the outer side of the next ladder box in squat

iv. Repeat till the end of the ladder


4. Lateral Hand Walk


Things to note:


i. Start with both hands in the first ladder box, keeping palms directly below shoulers & back straight (if you’re moving laterally to the left, begin with the left hand in the box)

ii. Begin by shifting left hand into the next box while simultaneously moving the left leg, then followed by the right hand & leg

ii. Repeat till the end of the ladder (perform this as quick as possible to feel your shoulders burn!)


5. Lateral Hand Walk with Push-Ups


Things to note:


i. This exercise is similar to #4, with the addition of a push-up

ii. After shifting your left hand into the next box, perform a push-up (Regular for Males, Bent-Knee for Females)

iii. Shift right hand into the same box

iv. Repeat till the end of the ladder

Get moving, fire up those muscles & give yourself a great full body workout. Give me a shout out if you enjoyed it!






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