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GYM: Quads & Calves + Abs

June 23

Quads & Calves + Abs

  1. Walking Lunges – 10 reps each leg – 4 sets
  2. Front Squat – 14,12,10,8,6 reps – going up in weight each set

 

  1. Heel Elevated Goblet Squat – 8 reps – 5 sets

Superset with

  1. Goblet Squat (not elevated – step your feet off the dumbbell) – 8 reps – 5 sets

 

  1. Narrow to Wide Squats – 10 reps (count each wide squat) – 4 sets

Superset with

  1. Narrow Lunge on Toes – 10 reps each leg – 4 sets

 

  1. Calf Raises – 15 reps – 4 sets

 

Abs

10 min abs – Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

  1. Leg Drops
  2. V Up
  3. Leg Crunches
  4. Full Body Crunches
  5. Alternating Leg Drops

 

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.

 

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.

 

Heel Elevated Goblet Squat

Stand the dumbbell up on its side and position your heels together on top of it. (you can also use a weight plate or wedge if that’s more comfortable) Position the other dumbbell in your palms comfortably and hold it close to your chest under your chin. Keep your chest up and your torso upright. Make sure you are pushing your knees out and not letting them cave in, I point my toes slightly out to help this. If you have never done this exercise before, don’t hold the weight until you feel comfortable.

 

Narrow to Wide Squats

With a dumbbell in each hand you are going to go back in fourth between wide stance and normal here. Before you step into each wide squat you are going to do a normal one first. So starting with a normal, step out with your right, then back to normal then step out with your left. When counting these reps count each wide squat.

 

Narrow Lunge on Toes 

Stagger your feet in a close stance, about one foot away from each other. Squeeze your calves and stay on high on your toes and slowly lower down. Try this first without weights then add light weight if you feel you can. Make sure you are keeping most your weight in your front foot and going straight 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.

 

Abs

10 min lower abs – Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

  1. Leg Drops
  2. V Up
  3. Leg Crunches
  4. Full Body Crunches
  5. Alternating Leg Drops

Details

Date:
June 23
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