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Faster in Five
Build speed with these five lower body exercises doing these exercises 3 times a week.
1) Single-leg Squat with 5lb dumbbell (2 sets of 10; build to 3 sets of 12)
Squat down on one foot until your leg is bent about 50 degrees; push back up. "Keep your hips even, and your knee over your foot," Strengthens: Quads and glutes
2) Balance Run with 5lb dumbbell (3 sets of 30 seconds)
Stand on a flat-bottomed stability trainer (or a narrow board). Hold light dumbbells (2 to 5 pounds) and swing your arms in a running motion. Keep your knees slightly bent and your abs tight. Strengthens: Core muscles and hones balance
Heel Raises (1 set of 8; build to 3 sets of 15)
Stand on a curb or platform with your heels over the edge. Lift up onto your toes, raise one foot and slowly lower. Once you have the move down, add dumbbells if needed. Strengthens: Calf muscles and Achilles tendon
Hamstring Push-up (1 set of 8 on each leg; work up to 3 sets of 12)
Lie on the floor with your feet on a chair or Swiss ball that's against a wall. Lift your butt off the floor, then lift one leg off the ball. Slowly lower your body to the floor, using the hamstring of the supporting leg. Strengthens: Hamstrings
Plank + Lift (Continue for 60 seconds, build to 3 minutes)
From a push-up position, drop onto your forearms. Focus on pulling your abdominals in. Then lift one foot about six inches (keep hips square to the floor), hold for five seconds, and repeat on other side. Strengthens: Core and glutes individually
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3, June, 2009
Faster in Five
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