HOME: Quads & Calves + Abs

Quads & Calves + Abs

1. Heel Elevated Goblet Squat – 10,10,8,8,6 reps
2. Split Lunge – 10 reps each leg – 4 sets
3. Walking Lunges (holding dumbbells) – 20 reps – 4 sets
4. Goblet Squat to Front Lunge – 12 reps (count lunges) – 4 sets
5. Squat to Calf Raise – 10 reps – 3 sets
6. Calf Raises – until failure – 4 sets

Abs

Follow Along My 10 min Ab Routine

Heel Elevated Goblet 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.

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 (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 Squat to Front Lunge 

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

Follow Along My 10 min Ab Routine