The Ultimate Lower Body Workout: Quads & Calves-30 Minutes

Описание: 30 minute Quads and Calves workout! Of course your glutes and hamstrings are involved but we are doing some specific exercises that will help target the quads and calves more. The timer will be on mostly for 50 seconds of work, 40 seconds of rest. We have a staple that will show up 3 times throughout. Each exercise will be performed for two sets, however, what we do on one side, we will repeat on the other. That will count as two sets. All you will need is a pair of dumbbells, bench for step ups, wall for wall sits, and maybe extra dumbbells for heel elevated squats. If you prefer, you can always do regular squats on the ground instead of heel elevated. Everything will be on the screen to follow along! Please ensure you warm your prior to working out. Grab some water and Let’s Live It!!

Disclaimer: If you are new to exercise or are planning on beginning a new fitness program, you should consult your physician. This information is not an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or program is solely at your own risk.


Exercises:
Heel elevated squat to alt fwd lunge-staple
Close stance split squat- one side
Close stance split squat-switch
Split squat-1.5 rep-switch
Split squat-1.5 rep-switch
Staple
Step up-one side
step up-switch
Goblet squat-10sec hold int.
Goblet squat-1.5 rep
Staple
Walking lunges-x4 each way-w/dumbbells
Walking lunges-x4 each way-bodyweight
Wall sit-1 DB
Wall sit-bodyweight
Calf raise-full range-one side
Calf raise-hold-same side
Calf raise-full range-same side
Calf raise-full range-switch
Calf raise-hold-same side
Calf raise-full range-same side
Calf raise-both
Finisher!!!
Squat-2DB
Squat-1DB
Squat-BW
Done!! Stretch and Relax!!

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