Loading Events

« All Events

  • This event has passed.

HOME: Quads & Calves + Abs

January 26

Quads & Calves + Abs

  1. Walking Lunges (holding dumbbells) – 10 reps each leg – 5 sets
  2. Heel Elevated Goblet Squat – 14,12,10,8,6 reps
  3. Bulgarian Split Squat – 10 reps each leg – 4 sets

 

  1. Single Leg Box Squat – 8 reps each leg – 4 sets

Superset with

  1. Static Lunges – 10 reps each leg – 4 sets

 

  1. Calf Raises – 15 reps – 5 sets

 

Abs

10 min abs – perform each exercise for 40 sec with a 20 sec rest in between – 2 rounds

  1. Leg in and Outs
  2. Russian Twist
  3. Penguins
  4. Leg Drops
  5. Plank Hip Dips

 

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.

 

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.

 

Bulgarian Split Squat 

Stand 2 to 3 feet in front of a knee-high platform or bench and position your right leg behind you resting your foot flat on the bench. Slowly lower down towards the ground and back up. The further out you place your front foot, the more you will be engaging your hamstrings and glutes, the closer is it to the bench the more you will engage quads. Another factor is your chest. The more you slightly lean forward, you will engage hamstrings and glutes, and the more upright your torso is will be more quad focused.

 

Single Leg Box Squat

Seated on a bench, hold the end a dumbbell with both palms in front of your chest. Holding one leg out in front of you, squat up with one leg & back down. Be sure to keep your core tight and not swing your body back and forth with each rep.

 

Static Lunges 

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.

 

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 each exercise for 40 sec with a 20 sec rest in between – 2 rounds

  1. Leg in and Outs
  2. Russian Twist
  3. Penguins
  4. Leg Drops
  5. Plank Hip Dips

Details

Date:
January 26
Shopping Cart