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Calves

Side Lunge with Windmill Arms

Side Lunge with Windmill Arms

A.

Start in a side lunge to the right, hands on hips.

B.

Rotating at the waist, reach left arm to right foot and right arm back.

C.

Switch arms, reaching right hand to right foot and left arm up. Stand, stepping right foot next to left, then begin next rep. 

Downward Dog

Downward Dog

A.

Start on floor in plank on palms. Lift hips, pushing them back so body forms an upside-down V, pulling abs toward spine and driving heels toward floor. Hold for 10 deep breaths, then return to start.

B. Criss-Cross Pickup

B. Criss-Cross Pickup

A.

Stand with feet wider than hip-width apart, toes turned out slightly, hands by sides. Squat, reaching right fingertips to touch floor between feet to start. 

B.

Immediately jump, landing in standing with left leg crossed behind right. Immediately drop to start with left fingertips touching floor.

B. Tuck Jump

B. Tuck Jump

A.

Stand with feet hip-width apart, hands in front of chest with arms bent out to sides to start. Jump as high as you can, tucking knees toward chest. Land softly in start.

Narrow Squat to Wide Squat

Narrow Squat to Wide Squat

A.

Stand with feet together. Sit back into a squat, trying to form a 90-degree angle with knees while keeping them together.

B.

Stand and immediately jump feet apart and lower into a wide squat. Continue alternating. 

Squat Lateral Jump Sequence

Squat Lateral Jump Sequence

A.

Fold the rope in half and place it vertically on the floor. Stand over the center of the rope with feet hip-width apart and arms by sides. Squat, bringing hands together in fists in front of chest. That's 1 rep. Do 8 reps.

B.

Then, hop toward right, landing on right side of rope with feet together and knees soft, hands on hips. Immediately hop toward left, landing on left side of rope. That's 1 rep. Do 16 reps. That's 1 set. Do 3 sets.

Jump Rope

Jump Rope

A.

Jump rope, alternating jumping legs wide and then together, for 3 minutes.

Jump Rope

Jump Rope

A.

Do three regular jumps, then do one cross jump (where you cross your arms in front of your torso right before you jump over the rope as though you are giving yourself a big hug). Repeat this sequence of three regular jumps and one cross jump for 3 minutes.

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.

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