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Last week we mentioned the classic upper body calis; today the lower. As always, I mention that the distinction between cardio and calis can sometimes be arbitrary because of the overlap. Also, a reminder that calis don't really make you much stronger, just fitter and more athletic.
The essential two are:
They seem simple, but must be done with correct form and enough reps to matter. Youtube videos are good for that instruction. Both of the above can be made more cardio- and plyometrically-demanding with squat-jumps and jumping lunges, or more strength-building by adding hand weights.
The other mostly-lower body calis I do weekly are Jumping Burpees, Low Box Jumps, Mountain Climbers, High Step and Press, and Kettlebell Swings. All of the latter are also, at least for me, intense cardio exercises that I count as HIIT Cardio. I do calis in rotations of 3 or 4 of them and do my best to minimize breathing breaks. I mix in some planks, jump rope, etc.
Exercise Tip: Do your calis the days after weights, not the days before weights. That is, if you are over age 40. Calis do not technically require any recovery time, but at some point I think best to put in a cardio day between calis and weights.
"Calis do not technically require any recovery time..."
Can you provide some credible documentation for this statement. With all due respect, I find it as absurd as Al Gore's "An Inconvenient Truth."
And what the hell do you man by "technically"? Definitionally, this means "according to the facts." Stated another way, it means that empirically, calis don't require recovery time. Yet, by your own experience and observation, calis DO require recovery time - otherwise you wouldn't recommend it (unless you are deliberately trying to undermine my gym progress).
If calis didn't require recovery time, you would have no problem doing them the day before or even the hour before your regular squat routine.
The statement "calis don't require recovery time" necessarily implies - according to Selye's theory of general adaptation - that calis don't produce any meaningful improvement in fitness. So, why the hell are you wasting your time doing them?