IRONCLAD Calves & Quads - Dumbbell Leg Workout | EPIC Heat - Day 27

Building strength and muscle in the quads and calves is the focus for this dumbbell leg workout!

We strengthen our quads through so many movements aside from solely squats and lunges of course, such as renegade rows, push ups, standing, running, jumping!

Building strength in the quads has many benefits to your overall training including mobility, balance and power but can help stabilise the knee joints and help reduce risk of injury to lower body.

It is important to always listen to your body. This means stop immediately if you feel discomfort that is not related to the exercise.

For this lower body workout, you will need a pair of dumbbells, a chair for Bulgarian lunges, a yoga block/book for heel elevated squats and your mat!

The dumbbells I am using for your reference are 10kg each.

The timer will be on for 40 seconds of work, 20 seconds rest for a majority of the workout, however there will be points where we will work through the 20 second period!

There is a staple aimed towards the calves that will appear 5 times during the workout!

HEEL ELEVATED SQUATS
HEEL ELEVATED SQUATS
HEEL ELEVATED SQUATS
HEEL ELEVATED SQUATS

Staple:
SQUAT ROCKS
SQUAT HOLD w/CALF RAISE
STANDING CALF RAISES

HIGH SQUAT w/ PAUSE
HIGH SQUAT w/ PAUSE
BODYWEIGHT 1/2 REP ELEVATE SQUATS
BODYWEIGHT 1/2 REP ELEVATE SQUATS

Staple:
SQUAT ROCKS
SQUAT HOLD w/CALF RAISE
STANDING CALF RAISES

BULGARIAN LUNGE x2 DB - x1 DB - BODYWEIGHT

BULGARIAN LUNGE x2 DB - x1 DB - BODYWEIGHT (switch)

Staple:
SQUAT ROCKS
SQUAT HOLD w/CALF RAISE
STANDING CALF RAISES

STAGGERED SQUAT x2 DB - x1 DB - B/W 1/2 REPS

STAGGERED SQUAT x2 DB - x1 DB - B/W 1/2 REPS

Staple:
SQUAT ROCKS
SQUAT HOLD w/CALF RAISE
STANDING CALF RAISES

CLOSER STANCE LUNGES x2 DB - x1 DB - B/W 1/2 REPS

CLOSER STANCE LUNGES x2 DB - x1 DB - B/W 1/2 REPS

Staple:
SQUAT ROCKS
SQUAT HOLD w/CALF RAISE
STANDING CALF RAISES

Quad burnout!
Side step low squat
1/2 rep squats
Side step low squat
1/2 rep squats
Heel elevated squats
1/2 rep heel elevated squats!

Oh yessssss!! What a session!! My quads were done after this!!

I hope you all love this focus on the quad and calf muscles too!

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

Видео IRONCLAD Calves & Quads - Dumbbell Leg Workout | EPIC Heat - Day 27 канала Caroline Girvan