Build stamina and power with this cardio and strength circuit that incorporates lean muscle mass building and bone density improving plyometric (jump-style) movements. Do the exercises below for the recommended number of reps and sets, resting 15-30 seconds in between sets if needed. These are the stamina easy Workouts to do at Home:
P: Plyo squats (3 sets, 10 reps). Stand with feet slightly wider than hip width, arms by sides. Bend knees and sit back into hips (imagine trying to sit back into a chair), swinging arms in front of body [photo A]. Quick jump up, swinging arms back [photo B], landing in squat position. Do 3 sets of 10 repetitions.
O: One-legged hop (3 sets, 10 reps). Balancing on right leg, bend left knee and lift left foot off the floor. Bend right leg and swing arms back in preparation for jump, then quickly jump straight up, reaching left arm overhead [shown]. Land softly on right leg, bending knee, trying to keep left foot off the floor. Too tough? Tap left foot lightly on the ground during landing for balance help. Do 3 sets of 10 repetitions on each leg, switching legs after each set. This a good easy Workouts to do at Home for strengthening legs.
W: Windmill switch (3 sets, 10 reps). Tap left foot out to side, bending knees, touching left fingertips to the floor in front of right foot, extending right arm behind body, twisting torso to the right [photo A]. Quickly jump up off the floor and switch sides mid-air, landing on left leg, tapping right foot to side, touching the ground with right hand in front of left foot, left arm extended behind body, torso rotated left [photo B]. That’s one rep. Do 3 sets of 10 repetitions.
E: Elbow to knee standing crunch (3 sets, 20 reps). Balancing on left leg, tap right toes out to side, reaching left arm overhead. Brace abs in tight, bend right knee and left elbow, lifting right leg up and across body, tapping elbow to knee [shown]. Return to start. Do 3 sets of 20 repetitions on each leg, switching sides after each set.
R: Rear lunge switch (3 sets, 10 reps). Stand with feet together, arms by sides. Take a wide step back with right leg, bending both knees about 90-degrees, hinging forward from hips, extending right arm forward (try to tap left foot if possible) and reaching left arm back [shown]. Quickly jump up, switching legs mid-air, landing in lunge position with right leg and left arm forward. That’s one rep. Do 3 sets of 10 repetitions.