HOME: Quads & Calves + Abs

Quads & Calves + Abs

1. Heel Elevated Goblet Squat – 8 reps – 5 sets
2. Split Lunge – 10 reps each leg – 4 sets
3. Jump Lunges – 20 reps – 4 sets
4. Sissy Squats – 10 reps – 3 sets
5. Calf Raises – until failure – 4 sets

10 min Lower Abs

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 Crunches

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.

Jump Lunges

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.

10 min Lower Abs

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 Crunches