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Calves

Sumo Squat-Hold Heel Lift

Sumo Squat-Hold Heel Lift

A.

Stand with feet wide, toes turned out, and arms by sides. Squat, bringing hands together in front of chest. Remain in the squat as you raise right heel. Lower right heel, then lift left heel. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Curtsy-Lunge Squat Drop

Curtsy-Lunge Squat Drop

A.

Stand with feet hip-width apart and hands together at chest with arms bent out to sides to start. Jump as high as you can, landing in a curtsy lunge with left leg behind and across right leg.

B.

Immediately jump as high as you can.

C.

Land in a squat. That's 1 rep. Do 20 reps (alternating sides for the curtsy-lunge jump), then jog in place for 30 seconds.

Sumo Squat-Hold Heel Lift

Sumo Squat-Hold Heel Lift

A.

Stand with feet wide, toes turned out, and arms by sides. Squat, bringing hands together in front of chest. Remain in the squat as you raise right heel. Lower right heel, then lift left heel. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Curtsy-Lunge Squat Drop

Curtsy-Lunge Squat Drop

A.

Stand with feet hip-width apart and hands together at chest with arms bent out to sides to start. Jump as high as you can, landing in a curtsy lunge with left leg behind and across right leg.

B.

Immediately jump as high as you can.

C.

Land in a squat. That's 1 rep. Do 20 reps (alternating sides for the curtsy-lunge jump), then jog in place for 30 seconds.

Sumo Squat-Hold Heel Lift

Sumo Squat-Hold Heel Lift

A.

Stand with feet wide, toes turned out, and arms by sides. Squat, bringing hands together in front of chest. Remain in the squat as you raise right heel. Lower right heel, then lift left heel. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Curtsy-Lunge Squat Drop

Curtsy-Lunge Squat Drop

A.

Stand with feet hip-width apart and hands together at chest with arms bent out to sides to start. Jump as high as you can, landing in a curtsy lunge with left leg behind and across right leg.

B.

Immediately jump as high as you can.

C.

Land in a squat. That's 1 rep. Do 20 reps (alternating sides for the curtsy-lunge jump), then jog in place for 30 seconds.

Part 1: Squat Jump Heel Click

Part 1: Squat Jump Heel Click

A.

Stand with feet hip-width apart and arms by sides. Squat, bringing hands together at chest with arms pointed downward. This is your starting position.

B.

Jump as high as you can, scooping arms around and up so fingertips touch each other overhead while you bend legs out to sides to touch heels (arms and legs both form a diamond shape). Land softly in starting position. Continue as quickly as you can for 20 seconds. Rest for 10 seconds. That's 1 set.

Donkey Kick

Donkey Kick

A.

Stand with feet together and arms by sides. Fold forward and walk hands out until body forms a narrow upside-down V (this is a shortened downward dog; heels may or may not be flat on the floor).

B.

Bend legs deeply, and roll onto the balls of your feet to start.

C.

Rock your body forward, so shoulders come over wrists, shifting weight into hands and lifting feet to come into a modified handstand (try to get hips, shoulders, and palms in a straight line) with legs bent. Hang in air as long as you can; land softly in start.

Crescent Twist

Crescent Twist

A.

Stand with feet together and arms by sides. Step right foot as far back as you can; staying on ball of foot, bend left leg 90 degrees and place hands on hips. Rotate torso toward left and extend arms out to sides at shoulder height with palms facing forward. Hold for 1 minute. Switch sides; repeat.

Part B - Rotating Lunge Switch

Part B - Rotating Lunge Switch

A.

Stand with feet hip-width apart and hold ball in both hands at chest with arms bent out to sides to start. Step right foot forward into a lunge, bending legs 90 degrees, then rotate torso toward right. Return to start. Switch sides; repeat. Continue quickly alternating sides for 30 seconds.

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