HOME: Quads & Calves + Abs

Quads & Calves + Abs

1. Squat (dumbbells on shoudlers) – 14,12,10,8,6 reps
2. Step Ups – 10 reps each leg – 4 sets
3. Walking Lunges (holding dumbbells) – 30 reps – 4 sets
4. Goblet Pulse Squat – 8 reps – 4 sets
5. Sissy Squats – 10 reps – 3 sets
6. Calf Raises – until failure – 4 sets

Abs

Follow Along My 10 Min Ab Routine

Squat (dumbbells on shoudlers) 

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.

Step Ups 

The key here is slow and controlled. Focusing on one leg at a time step up and try your best not to let the other leg push off the ground, keep all your weight on the leg you are stepping up with. As you come back down to the ground you want to be as slow and controlled as possible, try your best not to let your leg land hard but rather setting in down softly. Make sure you are keeping a tight core to help with balance and stability. If this is difficult at first find something shorter than a bench or try without holding the weight.

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.

Goblet Pulse 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. Adding a “pulse” here means before you come all the way up out of the squat, you are going to go back down after your get about half way up then al the way up and repeat.

Sissy Squats 

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

Follow Along My 10 Min Ab Routine