HOME: Quads & Calves + Abs

Quads & Calves + Abs

1. Goblet Pulse Squat – 8 reps – 4 sets
2. Split Lunge – 8 reps each leg – 4 sets
3. Step Ups – 10 reps each leg – 4 sets
4. Sissy Squat – 10 reps – 3 sets
5. Calf Raises (hold dumbbells) – until failure (choose a weight that lands you around failure at about 15 reps) – 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 Pulse 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.

Sissy Squat 

Calf Raises

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