HOME: Quads & Calves + Abs

Quads & Calves + Abs

1. Goblet Squat to Front Lunge – 12 reps (count front lunges) – 4 sets
2. Walking Lunges(holding dumbbells) – 30 reps – 3 sets
3. Hip Flexor Raises – 20 reps each leg – 4 sets

4. Sissy Squats – 10 reps – 4 sets

Superset with

5. Squat Calf Raise – 12 reps – 4 sets

6. Calf Raises – until failure – 4 sets

12 min Abs

Perform each exercises for 40 sec with a 20 sec rest in between – 3 rounds

1. Twist Crunch
2. Plank Knee Taps
3. Leg Drops
4. Crunch Reach

Goblet Squat to Front Lunge 

Walking Lunges(holding 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.

Hip Flexor Raises

Sissy Squats

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 

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.

12 min Abs

Perform each exercises for 40 sec with a 20 sec rest in between – 3 rounds

1. Twist Crunch
2. Plank Knee Taps
3. Leg Drops
4. Crunch Reach