
- This event has passed.
HOME: Quads & Calves + Abs
November 23
Quads & Calves + Abs
- Goblet Squat to Front Lunge – 12 reps (count front lunges) – 4 sets
- Walking Lunges(holding dumbbells) – 30 reps – 3 sets
- Hip Flexor Raises – 20 reps each leg – 4 sets
- Sissy Squats – 10 reps – 4 sets
Superset with
- Squat Calf Raise – 12 reps – 4 sets
- Calf Raises – until failure – 4 sets
12 min Abs
Perform each exercises for 40 sec with a 20 sec rest in between – 3 rounds
- Twist Crunch
- Plank Knee Taps
- Leg Drops
- 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
- Twist Crunch
- Plank Knee Taps
- Leg Drops
- Crunch Reach