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GYM: Quads & Calves + Abs

June 9

Quads & Calves + Abs

  1. Front Squat – 14,12,10,8,6 reps – going up in weight each set
  2. Single Leg, Leg Press – 10 reps each leg – 4 sets
  3. Leg Press (both legs now) – 12 reps – 4 sets
  4. Dumbbell Walking Lunges – 20 reps (10 reps each leg) – 4 sets
  5. Heel Elevated Goblet Squat to Lunge – 6 reps each leg (count each lunge) – 3 sets


  1. Squat Calf Raise – 12 reps – 4 sets

Superset with

  1. Calf Raises – 15 reps – 4 sets



3 exercise – 30 sec each – 3 rounds

  1. Side, Side, Middle Crunch
  2. Elevated Mountain Climber
  3. Crunch Leg Extension


Front Squat 

When holding the barbell, you want to make sure your fingers are under the bar, your elbows are out and you are holding it against your chest. If this is uncomfortable for you, you can also hold dumbbells or weight plate. Set your feet about shoulder width apart with your toes slightly pointed out. When squatting down your knees should be following your toes, slightly out and not caving in. It’s important to keep your chest up during the squat and not letting the weight pull you forward.


Single Leg, Leg Press 

Position your foot at the bottom of the leg press. Make sure your knee are in line with your ankle and not caving in and your core is tight. The first 5 reps you are going to perform on your toes being sure to squeeze your calves tight. The next 5 reps perform flat footed.


Leg Press 

Position your feet in a narrow and low stance on the platform. Make sure you are keeping your knees in line with your ankle and your back and glutes are staying on the seat the whole time.


Dumbbell Walking Lunges 

Step out so your knee is bent in a 90 degree angle, your back knee should be in about a 90 degree angle as well. Push up through your front heel bring your back leg up. Repeat with the other leg. Make sure your are keeping your core tight and your torso up straight.


Heel Elevated Goblet Squat to Lunge 

Holding a dumbbell with both hands in front of your chest and your heels elevated, squat down being sure to keep your core braced. Between each squat you are going to lunge forward, then bringing your foot back into that elevated position squat again and repeat the sequence.


Squat Calf Raise

With your feet about hips width apart and a dumbbell in each hand, squat down as low as you can keeping your weight in your heels. As you come up from the squat you are going to go all the way up on your toes, squeezing your calves for a second before squatting back down.


Calf Raises 

Hold onto the handles and position your toes on the end of the platform with a slight bend in your knees. Squeeze your calves with each rep. Keep your torso upright and your core tight. Your gym might have a different calve machine this but you can use whatever one they have. If they don’t have one, you can do standing ones holding 2 dumbbells. Keep your torso up right and core tight.



3 exercise – 30 sec each – 3 rounds

  1. Side, Side, Middle Crunch
  2. Elevated Mountain Climber
  3. Crunch Leg Extension


June 9
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