Quads and calves combo full of compound movements, isometrics, and fun supersets that will challenge your quads and calves to leave you feeling seriously accomplished and legs worked!

For this lower body workout, you will need a pair of dumbbells, a wall for some wall sits (and for balance during single leg calf raises) and your mat. A yoga block/ step/ thick book is optional to increase focus on the quads!

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!!!

Cx

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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