HOME: Quads & Calves + Abs

Quads & Calves + Abs

1. Goblet Squat – 14,12,10,8,6 reps
2. Single Leg Goblet Box Squat – 10 reps each leg – 4 sets
3. Step Ups – 10 reps – 4 sets

 

4. Static Split Lunge – 10 reps each leg – 4 sets

Superset with

5. Bodyweight Walking Lunges – 10 reps each leg – 4 sets

 

6. Squat Calf Raise – 10 reps – 4 sets

Superset with

7. Calf Raise – 15 reps – 4 sets

 

Abs

10 min abs – Perform exercises 1-5 for 40 sec with a 20 sec rest – 2 rounds

1. Leg Drops
2. V Up
3. Leg Crunches
4. Full Body Crunch
5. Alternating Leg Drop

 

Goblet Squat 

 

Single Leg Goblet Box Squat 

Seated on a bench, hold the end a dumbbell with both palms in front of your chest. Holding one leg out in front of you, squat up with one leg & back down. Be sure to keep your core tight and not swing your body back and forth with each rep.

 

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.

 

Static 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.

 

Bodyweight 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.

 

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 Raise 

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 abs – Perform exercises 1-5 for 40 sec with a 20 sec rest – 2 rounds

1. Leg Drops
2. V Up
3. Leg Crunches
4. Full Body Crunch
5. Alternating Leg Drop