3.10.21 Workout: Calves & Core

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Shred: (Calf Presses w/ 5 Second Pause-Holds, so 1 Rep = 1 pause-hold for 5 seconds + followed by 2 regular reps, Superset w/ Bodyweight Calf Raises, 4 sets of 8 reps Calf Presses & 30 reps bodyweight Calf Raises), (Leg Pull-Ins w/ Feet on Medicine Ball in High Plank Superset w/ Leg Pull-Ins on Floor, 4 rounds of 20 reps of each movement), (Knee to Opposite Elbow in High Plank, 3 sets of 16 reps on each side), (1 minute plank, rest 30 seconds, 1 minute plank, rest 60 seconds, plank until failure – try to get to 3 minutes), Rest 60-90 seconds between sets

Cardio: 60 minutes of medium-low exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Calf Presses w/ 5 Second Pause-Holds, so 1 Rep = 1 pause-hold for 5 seconds + followed by 2 regular reps, Superset w/ Bodyweight Calf Raises, 4 sets of 5 reps Calf Presses & 20 reps bodyweight Calf Raises), (Leg Pull-Ins w/ Feet on Medicine Ball in High Plank Superset w/ Leg Pull-Ins on Floor, 4 rounds of 12 reps of each movement), (Knee to Opposite Elbow in High Plank, 3 sets of 12 reps on each side), (1 minute plank, rest 45 seconds, 1 minute plank, rest 90 seconds, plank until failure – try to get to 3 minutes), Rest 90-120 seconds between sets

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