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HOME: Quads & Calves + Abs

June 23

Quads & Calves + Abs

  1. Walking Lunges(holding dumbbells) – 10 reps each leg – 4 sets
  2. Squats – 12 reps – 4 sets

 

  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 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

 

Walking Lunges (hold dumbbells)

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.

 

Squats

Start by holding dumbbells on your shoulders and place a band a couple inches above your knees. Push out against the band with your knees being sure to keep your weight in your heels. Also make sure you are keeping your chest up and your head 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

Leaning slightly into a wall or something else, perform calve raises by going all the way up on your toes and slowly back down to the ground. It’s important to do this slow and controlled getting the full range of motion each rep.

 

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

Details

Date:
June 23
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