By Myworkouts
Intermediate (2-3 years) | |
38 minutes/day | |
Build Muscle, Gain Strength, Increase Stamina | |
2 x Dumbbell, Smith Machine, Incline Bench, Bodyweight, 2 x Kettlebell, Flat Bench, Weight Plate, Steps, Seated Calf Raise Machine Show More |
Average Exertion | Average Cardio Intensity |
Description |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
1A.Dumbbell Calf Raises | 4 rounds | 30s | 10s | |
1B.Standing Machine Calf Raise | 4 rounds | 30s | 10s | |
1C.Donkey Calf Raise | 4 rounds | 30s | 10s | |
1D.Calf Stretch Elbows Against Wall See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
2A.Kettlebell Seated Calf Raise | 4 rounds | 30s | 10s | |
2B.One Leg Floor Calf Raise | 4 rounds | 30s | 10s | |
2C.Standing Calf Raises | 4 rounds | 30s | 10s | |
2D.Active Isolated Calf Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
3A.Seated Calf Raise Machine | 4 rounds | 30s | 10s | |
3B.Farmer's Walk on Toes | 4 rounds | 30s | 10s | |
3C.Dumbbell Reverse Calf Raise | 4 rounds | 30s | 10s | |
3D.Dynamic Calf Stretch See Exercise Notes | 4 rounds | 30s | 10s |
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