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HOME: Quads & Calves + Abs

January 25

Quads & Calves + Abs

  1. Goblet Squat – 12 reps – 4 sets
  2. Split Lunge – 10 reps each leg – 4 sets
  3. Walking Lunges – 30 reps – 3 sets
  4. Hip Flexor Raises – 25 reps each leg – 4 sets
  5. Calf Raises – until failure – 4 sets

 

Abs

10 min lower ab workout – Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

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

 

Goblet Squat

Stand with your feet slightly wider than hips width apart holding one end of a dumbbell with both hands. Keep your weight in your heels as you squat down making sure your knee does not go beyond your toes. Its also important to make sure you avoid letting your knees cave inward. Make sure you are pushing your knees out, keeping them in a line with your ankles.

 

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.

 

Hip Flexor Raises 

 

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 lower ab workout – Perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

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

Details

Date:
January 25
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