HOME: Quads & Calves + Abs

Quads & Calves + Abs

1. Goblet Squat – 12 reps – 4 sets
2. Split Lunge – 8 reps each leg – 4 sets
3. Walking Lunges – 30 reps – 4 sets
4. Squat to Calf Raise – 10 reps – 3 sets
5. Sissy Squats – until failure – 3 sets
6. Calf Raises – until failure – 4 sets

Abs

12 min abs – Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

1. Twist Crunch
2. Plank Knee Taps
3. Leg Drops
4. Crunch Reach

Goblet 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.

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.

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

12 min abs – Perform each exercise for 40 sec with a 20 sec rest in between – 3 rounds

1. Twist Crunch
2. Plank Knee Taps
3. Leg Drops
4. Crunch Reach