Rope Jumping Excercise

Rope Jumping Excercise

Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.

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Barbell Full Squat Excercise (Quardriceps)

Barbell Full Squat Excercise (Quardriceps)

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.
Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.
Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
Repeat for the recommended amount of repetitions.

This type of squat allows a greater range of motion, and allows the trunk to maintain a more vertical position than other types of squats, due to foot position and the higher bar position.

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Chair Squat Excercise(Quardriceps)

Chair Squat Excercise(Quardriceps)

To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
Repeat for the recommended amount of repetitions.

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Eagle Legs Press Excercise

Eagle Legs Press Excercise

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.

Variations: All foot stance variations described in the foot stance section.

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