Jogging. Jogging is a steady-state form of cardiovascular exercise that burns calories, improves lower-body strength, and builds slow-twitch muscle fiber and endurance. Builds your aerobic capacity, so your body is better able to use oxygen, and can improve blood lipids (fats) and glucose if they are abnormal. Hones calves, hamstrings (back of thigh), quads (front) and glutes (buttocks) and is a great stress-reliever.
Kettlebell training. Kettlebells are basically large dumbbells with handles that allow you to perform dynamic, multi-joint, total-body moves with speed and a fluid motion, working all the major muscle groups. Used by Soviet athletes, it builds fast-twitch muscle fibers, used for explosive bursts of strength or speed, and develops strong forearms, deltoids (shoulders), and glutes (buttocks).
Lacrosse. This fast-moving team sport, based on an American Indian game, uses hockey sticks with nets. Lacrosse players possess strength, power, speed, agility, and endurance. Perfect for team-minded exercisers seeking a fat-burning, full-body workout that especially targets the deltoids and quads (front thigh).
Lactate threshold training. This program involves performing cardiovascular exercises like cycling, running, or rowing to the intensity where fatigue sets in, then maintaining this level as lactic acid accumulates in your muscles (what makes muscles feel tired). Hugely challenging for the quads and hamstrings, and is anaerobic.
Marathon training. Training for a 26-mile marathon takes at least three months, so is a great way to shed pounds, and build calves, quads, and glutes. It builds your aerobic capacity.