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Test Exercise Number Two For The New Import

Test Exercise Number Two For The New Import

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit.

C.

Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

D.

Sed consequat leo erat, nec vulputate sem malesuada et. Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

Test Exercise Number Two For The New Import

Test Exercise Number Two For The New Import

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit.

C.

Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

D.

Sed consequat leo erat, nec vulputate sem malesuada et. Ut commodo massa nec finibus lacinia. Integer a semper eros, at commodo orci.

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.

Single-Arm Push Press

Single-Arm Push Press

A.

Stand with feet slightly wider than hip-width apart, holding weight in right hand, resting hand on right shoulder with palm facing inward and elbow bent in front of you, left arm by side to start. Keeping chest upright, bend knees slightly, then stand and explosively drive weight overhead. Return to start. Repeat as quickly as you can for 45 seconds. Rest for 45 seconds.

Goblet Squat

Goblet Squat

A.

Stand with feet wider than hip-width apart and toes turned slightly out, holding weight vertically at one end with both hands in an underhand grip at chest with elbows bent down to start. Squat (until hip crease drops below knees), keeping chest upright. Return to start. Repeat as quickly as you can for 45 seconds. Rest for 45 seconds.

Woodchopper

Woodchopper

A.

Stand with feet wider than hip-width apart, holding ends of weight horizontally with both hands, arms extended downward. Squat, rotating torso toward left, bringing weight outside left knee to start. Then stand, pivoting on left foot, rotating torso to right and powerfully driving weight above right shoulder. Return to start. 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.

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.

Lateral Goblet Lunge

Lateral Goblet Lunge

A.

Stand with feet together, holding one heavier dumbbell vertically by one end with both hands at chest height, elbows bent by sides, to start. Keeping left leg straight and both feet pointing forward, step right leg as far right as possible, bending knee and lowering hips deeply [shown]. Push off right foot to return to start. Do 20 reps. Switch sides; repeat.

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