HOME: Quads & Calves + Abs

Quads & Calves + Abs

1. Goblet Squat – 10,10,8,8,6 reps
2. Curtsy Lunges – 10 reps each leg – 4 sets
3. Split Lunge – 10 reps each leg – 4 sets

 

4. Step Ups – 10 reps each leg – 3 sets

Superset with

5. Walking Lunges(bodyweight) – 20 reps – 3 sets

 

6. Squat Calf Raise – 10 reps – 3 sets
7. 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

 

Goblet Squat

 

Wide to Narrow Side Step 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.

 

Split Lunge 

Position yourself in a lunge stance with one leg about 2 feet out in front of you and the other about 2 feet behind you. Keeping your weight in you front foot heel, lower down to the ground and back up repeatedly. Do all the reps on one leg until you are finished then switch legs.

 

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(bodyweight) 

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.

 

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.

 

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