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NEW MOVE #9
The Single-leg Burpee
Use it in place of: Squats, deadlifts, or calf raises.
How to do it: Drop to the floor as fast as you can and get into pushup position [1]. Now reverse the motion fast, but don't let your left leg touch the ground as your right foot plants on the floor [2]-use only the right foot to jump into the air as high as you can [3]. That's one rep. Do three to four sets of eight reps on each leg, resting 60-90 seconds between sets.
The benefit: "This one does it all," says Todd Scott, C.P.T., a trainer in Baton Rouge, La. "You'll hit the quads, hamstrings, calves, abs, and even lats." Plus, learning to be explosive on one leg is essential for sports-basketball in particular. |
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NEW MOVE #10
The Pike Pushup
Use it in place of: The shoulder press.
How to do it: Get into pushup position but place your hands wider than shoulder-width apart and rest your feet on a Swiss ball. Bend your hips 60 degrees so that your butt sticks straight up in the air, and tuck your chin so that the top of your head is parallel to the floor [1]. Lower yourself until the top of your head touches the floor [2], then press back up to the starting position. That's one rep. Perform three to four sets of as many reps as possible.
The benefit: "Almost nothing beats this exercise for blowing up the delts," says Jeff Cavaliere, C.S.C.S., assistant strength coach for the New York Mets. (The only exercise that does is a handstand pushup, which you can build up to with this move.) "Since your hands are anchored to a stable surface, there's less room for injury than with a barbell shoulder press," says Cavaliere, "and your core has to work furiously to keep your feet on that ball." |
