Day 7: 35 Min EPIC QUADS & CALVES WORKOUT // 6WS1

 



WORKOUT DETAILS ⏱️ Duration: 35 minute workout 🏋️ Equipment: A set of dumbbells, a bench or chair, and a non-slip workout mat 💪🏽 Dumbbell: For reference only, I’m using 30 lb / 14 kg dumbbells ⏱️ Intervals: 40 seconds work, 20 seconds rest // We will be working on some isometric movements, right and left side, so look out for some longer 45 second breaks between the right and left sides. Quad and calves exercises listed below: 0:20 Goblet Squat 1:20 Static Lunge R 2:20 Side Lunge R 3:20 Calf Raises 4:20 Goblet Squat 5:20 Reverse Lunge R 6:20 Curtsy Lunge R 7:20 Calf Raises 8:20 Front, Side & Reverse Lunge R 9:20 Goblet Squat Pulses Rest 45 Sec 10:45 Goblet Squat 11:45 Static Lunge L 12:45 Side Lunge L 13:45 Calf Raises 14:45 Goblet Squat 15:45 Reverse Lunge L 16:45 Curtsy Lunge L 17:45 Calf Raises 18:45 Front, Side & Reverse Lunge L 19:45 Goblet Squat Pulses Rest 45 Sec 21:10 Spot Sprint 22:10 Bulgarian Split Squat R 23:10 Bulgarian Split Squat Pulse R 24:10 Sit to Squat R 25:10 Step Up R Rest 45 Sec 26:35 Spot Sprint 27:35 Bulgarian Split Squat L 28:35 Bulgarian Split Squat Pulse L 29:35 Sit to Squat L 30:35 Step Up L Rest 45 Sec 32:00 Crossak Squat 33:00 Kneel to Squat & Jump



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