Let’s slow things down and embrace that feeling of the quadriceps lifting and lowering you as we work through compound movements that will also call on the hamstrings and glutes but primarily the quads will be feeling the load! Quality over quantity applies, particularly when time under tension is the aim!
Following the exercises aimed towards the quads, we will challenge the calves unilaterally before a fun finisher to combine demand on the calves & quads!
The timer will be on for a majority of the workout 1 minute per exercise with 30 seconds rest inbetween!
All you will need for this lower body workout is a pair of dumbbells, your mat, a wall for wall sits and a yoga block to elevate those heels!
The dumbbells I am using for your reference are 12.5 kg each!
STAPLE:
HEEL ELEVATED SQUATS x2 DUMBBELLS
SUITCASE SQUATS
1 1/2 REP SUITCASE SQUATS
CLOSE STANCE LUNGE
SWITCH SIDE!
1 1/2 REP CLOSE STANCE LUNGES
SWITCH SIDE!
STAPLE:
HEEL ELEVATED SQUATS x2 DUMBBELLS
1 1/2 REP ELEVATE SQUATS x1 DUMBBELL
2 x 1/2 REP THEN STAND!
STAGGERED SQUAT FULL RANGE
SWITCH SIDE!
1 1/2 REP STAGGERED SQUAT (switch side!
SWITCH SIDE!
STAPLE:
HEEL ELEVATED SQUATS x2 DUMBBELLS
1/2 REP SQUATS (STAND AT 10 SECONDS)
FULL RANGE!
WALL SIT X1 DUMBBELL
WALL SIT BODYWEIGHT ONLY!
STAPLE:
HEEL ELEVATED SQUATS x2 DUMBBELLS
30/30/30….
FULL RANGE
HOLD! (same side)
FULL RANGE (same side)
FULL RANGE (switch)
HOLD! (same side)
FULL RANGE (same side)
BODYWEIGHT ONLY FULL RANGE (switch)
PULSES! (same side)
FULL RANGE (same side)
FULL RANGE (switch)
PULSES! (same side)
FULL RANGE (same side)
FINISHER!
100 x CALF RAISE WALL SITS!
What a start to week 5!
This is targeting the quads & calves but of course the hamstrings & glutes will be working too!
I loved the pace of this workout… and the heel elevated squats being the staple are one of my favourite movements!!
The feeling after a good leg session is always so worth it!! Have a great session!!
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.
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