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The Hockey Workout

Build endurance and explosiveness with this quick, total-body workout from Mike Kadar.

One-Legged Squat*

Hold a light dumbbell straight in front of you with each hand and stand on a box that raises you about a foot off the floor. Raise one leg off the box and straight in front of you. Squat as low as you can, and then return to the starting position. That's one rep. Perform three sets of 10 reps on each leg.

Swiss-Ball Cross Chop*

Hold a dumbbell with both hands and lie back on a Swiss ball so that your knees are bent 90 degrees. Press the weight over your face and bend your elbows 90 degrees. Crunch forward, raising your torso off the ball while simultaneously straightening your arms. Reverse the motion to return to the starting position. That's one rep. Perform three sets of 15 reps.

*After each set of the one-legged squat, perform a set of the Swiss-ball cross chop.

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