You are here

Calves

Long-Jump Swing

Long-Jump Swing

A.

Stand with feet hip-width apart, holding one weight at end in right hand, arms by sides. Squat, drawing weight behind you.

B.

Immediately jump as far forward as you can, swinging weight forward and up to shoulder height to pass weight to left hand, then land in a deep squat, swinging weight down and back to left side of body. Continue, quickly alternating sides for 30 seconds.

Reverse Plank-Up

Reverse Plank-Up

A.

Sit on floor with legs extended and together and palms pressing into floor behind hips with fingertips facing forward. Push hands and heels into floor to lift hips until body forms a straight line from shoulders to heels. Return to start.

Plié Bend-Extend

Plié Bend-Extend

A.

Stand with feet wide and toes turned out, holding a weight in each hand with elbows bent tight to sides and palms facing up. Lift heels to rise onto balls of feet. Squat to start.

B.

Stand, lowering heels and extending arms out to sides (with a soft bend) at shoulder height. Return to start.

Burpee

Burpee

A.

Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, then jump feet back to plank position.

B.

Lower chest and thighs to floor, then push up to plank.

Burpee

Burpee

A.

Stand with feet hip-width apart and arms by sides. Crouch, plant palms on floor, then jump feet back to plank position.

B.

Lower chest and thighs to floor, then push up to plank.

Suicide Sprint

Suicide Sprint

A.

Mark off a distance of about 30 feet. Sprint back and forth without stopping, making the first 3 to 4 strides of each sprint as quickly and powerfully as possible. Repeat as quickly as you can for 45 seconds. Rest for 45 seconds.

Broad Jump

Broad Jump

A.

Stand with feet hip-width apart and arms by sides. Shift hips back, dip torso forward slightly, and swing arms behind you. Forcefully swing arms forward, jumping both legs forward as far as you can. Land softly with knees bent and weight in heels. Immediately repeat as quickly as you can for 45 seconds. Rest for 45 seconds.

Squat-Jump-Punch Ladder

Squat-Jump-Punch Ladder

A.

Stand with feet hip- width apart, elbows bent. Squat, then jump high, swinging arms behind you, landing with knees soft.

B.

Throw a cross (punch right hand across body, pivoting on right foot), then a jab (quick- snap left hand forward). That's 1 rep. Do 10 reps of cross-jab combo. Next, do 2 squat jumps and 10 cross-jabs. Continue adding 1 squat jump and doing 10 cross-jabs until you complete 10 squat jumps. Then reverse squat-jump reps back down to 1 rep, doing 10 cross-jabs on opposite side (cross with left hand, jab with right).

Goblet Plié Squat

Goblet Plié Squat

A.

Stand with feet wide and toes turned out, holding one heavier dumbbell vertically by one end with both hands at chest height, elbows bent by sides, to start. Squat, pushing knees out to sides [shown]. Return to start.

Dumbbell Curtsy Lunge

Dumbbell Curtsy Lunge

A.

Stand with feet hip-width apart, holding one lighter dumbbell in each hand with arms by sides to start. Keeping hips and shoulders square, step left leg behind and across right leg, bending both knees 90 degrees [shown]. Push off left foot to return to start. Switch sides; repeat.

Pages