Mobility

Attack And Retreat

The Attack And Retreat exercise is a combination of high-intensity movements and controlled retreats, offering a full-body cardio workout. Especially beneficial for leg muscles, heart, and lungs, it enhances agility, balance, and coordination. Ideal for beginners.
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Attack And Retreat instructions
Step-by-step instructions
1
Stand in a fighting stance with your dominant foot forward and your non-dominant foot back, keeping your feet shoulder-width apart.
2
Bend your knees slightly to help you move easier. Your body should be sideways to minimize your target area.
3
Step forward quickly with your front foot and bring your back foot forward in a sliding motion. This is your 'attack'.
4
Retreat by pushing off your front foot and stepping backward, bringing your front foot back in a sliding motion. This is your 'retreat'.
5
Keep your arms up in a defensive position throughout the exercise, and repeat the attack and retreat motions for the designated amount of reps.
Stand in a fighting stance with your dominant foot forward and your non-dominant foot back, keeping your feet shoulder-width apart.
Bend your knees slightly to help you move easier. Your body should be sideways to minimize your target area.
Step forward quickly with your front foot and bring your back foot forward in a sliding motion. This is your 'attack'.
Retreat by pushing off your front foot and stepping backward, bringing your front foot back in a sliding motion. This is your 'retreat'.
Keep your arms up in a defensive position throughout the exercise, and repeat the attack and retreat motions for the designated amount of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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