Cardio exercise

5-10-5 Drill

How to do it

Set up three lines or cones five yards apart in a straight row, using the middle line as the starting point.
Start in an athletic two-point stance straddling the middle line, weight balanced on the balls of the feet, facing forward.
Sprint five yards to one side and touch the line with the hand, driving off the quadriceps and calves to plant and change direction.
Drive off that turn and sprint ten yards to the opposite line, touching it before reversing direction again immediately.
Sprint the final five yards back through the middle line at full effort, keeping the cadence quick and the steps short through each direction change.
Rest fully between attempts and hold the effort at a high intensity for each short interval rather than pacing it like a steady run.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises