HOME: Quads & Calves + Abs

Quads & Calves + Abs

1. Squat – 15,15,12,12,10,10 reps
2. Goblet Squat to Lunge – 6 reps each leg (count each lunge) – 4 sets

 

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

Superset with

5. Body weight walking lunges – 20 reps (10 each leg) – 4 sets

 

6. Squat to Calf Raise – 10 reps – 4 sets

Superset with

7. Calf Raises – 15 reps – 4 sets

 

Abs

10 min abs – Perform exercise 1-5 for 40 sec each with a 20 sec rest in between – 2 rounds

1. Alternating Leg Drops
2. Crunch Toe Touch
3. Side Plank Dips
4. Straight Leg Crunch to Knee Crunch
5. Plank Dips

 

Squat 

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.

 

Goblet Squat to Lunge 

Holding a dumbbell with both hands in front of your chest and your heels elevated, squat down being sure to keep your core braced. Between each squat you are going to lunge forward, then bringing your foot back into that elevated position squat again and repeat the sequence.

 

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.

 

Body weight 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 to 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 abs – Perform exercise 1-5 for 40 sec each with a 20 sec rest in between – 2 rounds

1. Alternating Leg Drops
2. Crunch Toe Touch
3. Side Plank Dips
4. Straight Leg Crunch to Knee Crunch
5. Plank Dips