1. Stand straight with your feet shoulder-width apart. Keep your arms relaxed by your sides.
2. Move forward by taking a step with your right foot and then your left, moving as quickly and as controlled as you can. Take enough steps in the forward direction until there's room to then move backward.
3. Reverse your direction by stepping back with your left foot followed by your right. Retrace your steps backward to the starting point.
4. After returning to the starting point, take a sideward step to the right with your right foot and then follow with your left. Move a few steps to the side.
5. Now change direction by taking a step to the left with your left foot and then your right, moving back to your starting point.
6. Repeat this sequence continuously for a set amount of time or repetitions. Move quickly but maintain good form and control.
The provided images feature an individual highlighting the lower body muscle activation (quadriceps, hamstrings, glutes, and calves) which is typical during forward, backward, and sideward movements. This exercise is good for improving cardiovascular fitness, lower body strength, and agility. Ensure to have enough space to safely execute the movements, and consider a dynamic warm-up before starting the exercise to prevent injury and increase joint mobility.
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