Aiming for defined looking legs? Wanting to jump higher? This bodyweight leg workout is 30 minutes combining calf strengthening exercises with quad, glute and hamstring workout to give a great lower body bodyweight workout.

We will be working the calves (triceps surae) in two main positions; bending at knee and straight leg to ensure we work the pair of muscles that make up the calves.

Calves are used in training and daily activities we sometimes don’t notice!
There are many benefits to having healthy calves and incorporating a calves workout. They help protect the joints, provide stability for the knees, therefore reducing risk of injury and improve your athletic performance with vertical jumping, balancing, sprints and squats to mention afew!

The workout is 30 exercises in total, 45 seconds each and 15 seconds to get ready for next exercise. Simply follow along and have fun!

DOUBLE CALF RAISE & STRETCH
SINGLE CALF RAISE & STRETCH
SINGLE CALF RAISE & STRETCH
DOUBLE CALF RAISE & STRETCH
FOOT ELEVATED LUNGE
FOOT ELEVATED LUNGE
FOOT ELEVATED LUNGE PULSES
FOOT ELEVATED LUNGE PULSES
LUNGE W/CALF RAISE
LUNGE W/CALF RAISE
WALL SIT CALF RAISES
WALL SIT CALF RAISE HOLD
WALL SIT
SQUAT W/CALF RAISE
SUMO SQUAT W/CALF RAISE
PLIÉ SQUAT W/CALF RAISE
BRIDGE HOLD CALF RAISE W/LEG LOWER
BRIDGE HOLD CALF RAISE W/LEG LOWER
BRIDGE CALF RAISE
BRIDGE CALF RAISE W/LEG LOWER HOLD
BRIDGE CALF RAISE W/LEG LOWER HOLD
BRIDGE CALF RAISE HOLD
BRIDGE CALF RAISE HOLD W/CALF RAISE
CLOSE SQUAT W/ CALF RAISE ASCEND
STANDING CALF RAISES
SQUAT HOLD CALF RAISE
DOUBLE CALF RAISE & CALF STRETCH
SINGLE CALF RAISE & CALF STRETCH
SINGLE CALF RAISE & CALF STRETCH
DOUBLE CALF RAISE & CALF STRETCH

Make sure you take it easy, lift and lower with control! This is a calf workout with stretching so ease into it!

Have fun... leg day!!

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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.