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Calves

Burpee Diamond Jumps

Burpee Diamond Jumps

A.

Stand with feet wide and arms by sides. Crouch down to place palms on floor between feet, then jump feet back into plank.

B.

Next, jump feet forward to outside of hands.

C.

Immediately jump up, bending knees out to sides to bring heels toward each other and swinging arms out and overhead (as with jumping jacks). Land with knees soft in a wide semisquat. Repeat. Continue for 1 minute.

Mistakes and Tips:

Scale Down: Jump up without bringing heels together.

Dumbbell Burpee

Dumbbell Burpee

A.

Stand with feet hip-width apart, holding a weight in each hand, arms at sides. Crouch down and place dumbbells on floor, palms facing feet, maintaining a firm grip.

B.

Jump feet back to plank. Jump feet back to crouched position.

C.

Explosively jump straight up with arms by sides.

Mistakes and Tips:

Scale Down: Skip the jump.
Scale Up: Jump up and over to one side—even add an obstacle to clear, like a bench, a box, or a medicine ball.

Lateral Plyo Lunge

Lateral Plyo Lunge

A.

Stand with feet hip- width apart, holding a weight in each hand with arms by sides.

B.

Step left foot out to left, pressing hips back to lower into a side lunge.

C.

Press off left foot to return to center, explosively jumping straight up off the right leg, bringing left knee toward chest. Switch sides; repeat. That's 1 rep.

Mistakes and Tips:

Scale down: Skip the jump.

Three-Point Slam

Three-Point Slam

A.

Stand with feet hip-width apart, holding ball with both hands in front of hips. Drive through heels to rise up on balls of feet, raising ball overhead, then slam ball outside of right foot as you squat.

B.

Repeat, slamming ball center. Repeat, slamming ball to right. Continue, returning to center between sides.

Mistakes and Tips:

Scale it down: Skip the slams and do a touchdown.

Power Squat Press

Power Squat Press

A.

Stand with feet hip-width apart, holding medicine ball into chest, elbows bent by sides.

B.

Squat, sitting hips back.

C.

Jump as high as you can, bringing feet together and pressing ball directly in front of chest. Return to squat immediately from jump and continue.

 

Mistakes and Tips:

Scale it down: Instead of jumping, rise up on balls of feet to engage 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. 

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