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GYM: Quads & Calves + Abs

October 27

Quads & Calves + Abs

  1. Back Squat – 14,12,10,8,6 reps
  2. Leg Press – 12 reps – 5 sets


  1. Goblet Squat – 12 reps – 5 sets

Superset with

  1. Walking Lunges – 10 reps each leg – 5 sets


  1. Leg Extensions – 12,12,10,10,8,8 reps
  2. Calf Raises – 15 reps – 4 sets


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


Back Squat 

Position your feet shoulder width with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. When placing the bar on your back you want to put it across your traps and shoulders, making sure you are in the center of the bar with your hands evenly placed on each side.


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.


Goblet Squat


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.


Leg Extensions

Before starting this exercise a very important part is making sure the machine is adjusted right for you. The back on the seat can move forward and back, you want that to be set up so that the back of your knee is about 2 inches off the seat. Make sure to hold the handles and keep your glutes and back on the pads throughout the exercise. Simply bring your legs up and squeeze at the top, then slowly bring them back down getting the full range of motion.


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.



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


October 27
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