INTENSIVE Quads and Calves Workout / LEG DAY | EPIC Heat - Day 43


The dumbbells I am using for your reference are 15kg each. The timer will be on for 40 seconds per exercise! However, during the calf specific portions, we will be working during the 20 seconds period! HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS HEEL ELEVATED SQUATS CLOSE LUNGES CLOSE LUNGES (switch) CLOSE LUNGES (switch) CLOSE LUNGES (switch) HIGH SQUATS HIGH SQUATS CALVES CIRCUIT: SINGLE LEG CALF RAISES PULSE SAME LEG FULL RANGE SINGLE LEG CALF RAISES (switch) PULSE SAME LEG FULL RANGE DOUBLE CALF RAISE (1 minute) 1/2 REP STAGGERED SQUAT 1/2 REP STAGGERED SQUAT (switch) 1/2 REP STAGGERED SQUAT (switch) 1/2 REP STAGGERED SQUAT (switch) SUPERSETS: 1 1/2 REP HEEL ELEVATED SQUATS 1 MINUTE WALL SIT (dumbbells optional) 1 1/2 REP HEEL ELEVATED SQUATS 1 MINUTE WALL SIT (dumbbells optional) 1 1/2 REP HEEL ELEVATED SQUATS 1 MINUTE WALL SIT (dumbbells optional) CALVES CIRCUIT: SINGLE LEG CALF RAISES PULSESAME LEG FULL RANGE SINGLE LEG CALF RAISES (switch) PULSESAME LEG FULL RANGE DOUBLE CALF RAISE (20 seconds) PULSES(20 seconds) FULL RANGE (20 seconds) Finisher: 1/2 REP ELEVATED SQUATS SQUAT ROCKS 1/2 REP ELEVATED SQUATS SQUAT ROCKS 1/2 REP ELEVATED SQUATS My legs felt amazing after this! Fatigued but strong! I am sure tot will smash these 30 minutes! Enjoy the finisher!!!




 

Comments

Post a Comment

Popular posts from this blog

4 Ways Your Pumpkin Can Make You Prettier

Image
Pumpkins are more than a delicious flavor for lattes and baked goods. They're packed with vitamins and antioxidants that nourish your skin, body, and hair—making the seasonally appropriate squash just the ingredient your fall beauty DIY needs. Get your pumpkin fix, minus the calories, with these recipes. Click through to see four pumpkin-inspired DIYs for your hair, skin, and body. 1  of  4 1. It Can Give You Shinier Hair PHOTO:  Hello Natural Pumpkin is rich in potassium and vitamin A, making it especially great for restoring damaged, dry hair (especially when it’s combined with ultra-moisturizing honey). You'll need: 2 cups cooked pumpkin 1 tablespoon honey 1 tablespoon coconut oil 1 tablespoon unflavored yogurt  Puree the pumpkin and yogurt, then mix in the coconut oil and honey. Evenly cover your hair from roots to ends, and let it sit for 15-20 minutes. Rinse out the mixture, and then shampoo to ensure no residue is left.  2  of  4 2. I
Read more

How Air Pollution Is Damaging Your Health

Image
Exposure to air pollution is associated with numerous effects on human health, including pulmonary, cardiac, vascular, and neurological impairments. The health effects vary greatly from person to person. High-risk groups such as the elderly, infants, pregnant women, and sufferers from chronic heart and lung diseases are more susceptible to air pollution. Children are at greater risk because they are generally more active outdoors and their lungs are still developing. Exposure to air pollution can cause both acute (short-term) and chronic (long-term) health effects. The health of our lungs and entire respiratory system is affected by the quality of the air we breathe. In addition to oxygen, this air contains other substances
Read more