Good morning friends. Here is an exercise I call Suicides. It’s a cone drill I use to benefit my speed, agility, and quickness. This exercise benefits from improved balance, quicker feet, faster reaction time which is what speed, agility, and quickness drills help one achieve. Speed is referred to how quick your arms and legs move as fast as possible in a straight line. Agility is the ability to change direction quickly and effectively. Quickness refers to your body's reflexive reaction. This cone drill is 5 yards by 10 yards 17 yards. Start with the first cone run to second cone and then run back to the first. Start with the first again, run to the third cone and then back to the first. Repeat again with the first cone, run to the fourth cone and then back to the first. 3 repetitions equals one set. Repeat for 3 sets and these can done a few times after a weight training set to bring up the heart rate!
Showing posts with label intervals. Show all posts
Showing posts with label intervals. Show all posts
Monday, August 7, 2017
Sunday, September 6, 2009
Plyometrics Legs and Glutes Workout: No Heavy Equipment Needed
If you don't have a gym membership and any heavy equipment, you can still get a great leg and glute workout at home. Plyometrics exercises for legs are a great way to build your bottom half. It also increases your strength and speed by training the muscles dynamically by rapidly stretching and shortening the muscles! This is the reason why Olympic Track Athletes have such great stallion booties! The pattern of this circuit made for interval training! Have a great workout!
Legs and Glutes Circuit
Complete each exercise one after the other.
Rest at the end for 30 - 45 seconds and Repeat for 3 or 4 sets!
1. Jump lunges
Image Credits: www.menshealth.com
2. Walking Lunges
Image Credits: thetallcyclist.com
3. Squat with Body Weight
8. Side Lunges
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