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Calves

Lunging Punch

Lunging Punch

A.

Stand with feet hip-width apart and hands in fists by chin. Step left foot forward into a lunge (both legs bent to 90 degrees), as you forcefully quick-snap a punch with left hand forward, rotating fist with palm down. Switch sides; repeat. That’s 1 rep. 

Survivor Plank

Survivor Plank

A.

Start on floor in plank on forearms.

B.

Keeping hips square, shift weight out of right arm to lift forearm and plant right palm on floor.

C.

Then press left palm into floor to come into a plank on palms. Lower to right forearm, then left. Switch sides; repeat. That's 1 rep.

Mountain Climber

Mountain Climber

A.

Start on floor in plank on palms. Powerfully pull left leg toward chest. Immediately switch sides; repeat. That's 1 rep. Continue, quickly alternating sides.

Fighting Burpee

Fighting Burpee

A.

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

B.

Lower chest and thighs to the floor, then push up to plank and jump feet toward hands.

C.

Jump, landing in fighting stance with feet staggered—left foot forward and fists by chin; immediately and forcefully quick-snap two punches with left hand forward, turning hips forward slightly and rotating fist, palm down. Then forcefully punch right hand across body, pivoting on right foot to turn hips forward slightly, rotating fist, palm down. That’s 1 rep. Do 15 reps. Switch sides; repeat. That’s 1 set.

Duck Walk

Duck Walk

A.

Stand with feet hip-width apart and fingers resting lightly behind head with arms bent out to sides to start. Squat until hip crease drops below knees, then walk forward (in the squat) for 30 steps.

Mountain Climber

Mountain Climber

A.

Start on floor in plank on palms. Powerfully pull left leg toward chest. Immediately switch sides; repeat. That's 1 rep. Continue, quickly alternating sides.

Sprint

Sprint

A.

Run in place as fast and explosively as you can, powerfully driving opposite arm and leg up for 30 seconds. Repeat exercises 2 to 7.

Split Jump

Split Jump

A.

Stand with feet together and hold a weight in each hand with arms by sides. Step right leg back and bend legs 90 degrees, pumping right arm forward and left arm back with palms facing in.

B.

Jump as high as you can, switching legs and arms in the air to land in a lunge with left leg back and left arm forward. Do 16 fast reps.

Single-Leg Burpee

Single-Leg Burpee

A.

Stand on left leg with arms by sides. Keeping right leg lifted, crouch and plant hands on floor. Jump left foot back to a single-leg plank.

B.

Lower chest and thighs to floor. Push up to single-leg plank, jump left foot toward hands (if you need to make it easier, jump both feet up).

C.

Then jump, clapping hands overhead. Switch sides; repeat. That's 1 rep.

Toe-Tap Squat Jump

Toe-Tap Squat Jump

A.

Stand with feet wider than hip-width apart, toes turned out and hands on hips. Squat, lifting heels to rise onto balls of feet to start.

B.

Jump, tapping toes together in air. Land softly in start position.

C.

Then extend straight left leg out to left side, tapping toes on floor. Return to start position. Switch sides; repeat. Continue quickly alternating sides for 1 minute.

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