Exercise Three: The Jaguar
Starting position: Stand with your feet slightly wider than shoulder width apart, toes pointed outward. Bend your knees (they shouldn't extend beyond your toes) and raise your arms to the side at shoulder level. Relax your back and shoulders.
Target muscles: Core, calves, hamstrings, quadriceps, inner thighs, and gluteus maximus.
The Jaguar: Weeks 1–3
From starting position, raise heels off the floor, keeping toes firmly planted. Hold for a second or two, then return heels to the floor. Keep arms out to the side. Do four sets of 25 heel raises, resting for 30 seconds between sets.
The Jaguar: Weeks 4–6
From starting position, raise heels off the floor. Bring your knees in toward each other but not touching (as if you're knock-kneed). Immediately return knees to starting position. You'll feel it in the inner thighs. Do three sets of 25, resting for 25 seconds between sets.
The Jaguar: Weeks 7–9
In starting position, hold three- or five-pound weights, arms together in front you, palms facing inward. Raise heels and bend knees slightly lower than the starting position. Straighten legs. Then lift arms out to the side to shoulder level. Lower arms, staying on your toes. Do three sets of 20 reps. Rest for 20 seconds between sets.
The Jaguar: Weeks 10–12
In starting stance, hold weights with palms up, arms straight out in front of you. Raise heels and bend knees slightly. Then, in a rowing motion, pull elbows back so the weights are even with your waist as you lower heels. Now lift heels and return arms to forward position. Do three sets of 20 reps. Rest for 15 seconds between each set.
