Downward Facing Dog
The downward facing dog is a yoga position that targets your calves, hips and thighs, as well as arms, back and butt. This position is suitable for all fitness levels from beginner to advanced. Start by kneeling on an exercise mat. Lean forward and place your palms flat on the floor. Lift your knees and extend your legs behind you with your toes on the floor. This is the starting position and it is similar to the starting position for a push-up. Slowly lift your butt into the air and allow your head to move forward naturally. Your body will form an inverted-V shape with your head between your extended arms. Hold the upward position for 15 to 30 seconds and return to the starting position.
Lateral Cone Jumps
Lateral cone jumps are an advanced form of squat jumps. Standard squat jumps work your hips and thighs while lateral cone jumps target your hips, thighs and calves. Set up the exercise by placing several cones approximately 18 to 24 inches apart in a straight line. These cones may vary from nine inches to 12 inches tall and, if you do not have any cones, use plastic cups or other non-breakable items. Stand at one end of the line of cones so that the line extends to your left or right. Squat down and quickly jump up and to the side to jump over the cone. Continue to perform the lateral side jumps until you have reached the end of the line of cones.
Barbell Push Press
A barbell is required for this full body exercise that will work your calves, hips and thighs. This exercise should be attempted only if you are already familiar with using a barbell to perform back or front squats. Position yourself under a barbell at chest height in a squat rack with your feet shoulder width apart. Grasp the barbell with your palms facing up or away from you and position the bar on your chest. Lift the bar out of the rack and take one step back. Squat down with your feet shoulder-width apart until your upper legs are parallel to the floor. Quickly drive your heels into the floor and push your body up. When your knees are almost completely straight, continue the momentum by pushing the barbell up and over your head until your arms are fully extended. Hold this position for a moment and then lower the bar and return to the starting position.
