Calves Circuit Training

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Experience Intermediate (2-3 years)
Time 45 minutes/day
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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20%

Calves can be one of the most stubborn muscle groups. While it might be hard to grow your calves, only a few other muscles look as dope as a pair of giant and shredded calves. If you’re like most people, performing 2-3 calf exercises won’t do much for your calf gains.

You need to be hitting all the three heads of your calves for optimal calf development. In this article, we’ll give you a circuit workout which will leave your calves begging for mercy.

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Description


Day 1 - Calves, Forearms, Shins

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Circuit
Dumbbell Calf Raises demonstrationPlay Dumbbell Calf Raises demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Donkey Calf Raise demonstrationPlay Donkey Calf Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Calf Stretch Elbows Against Wall demonstrationPlay Calf Stretch Elbows Against Wall demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Kettlebell Seated Calf Raise
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
One Leg Floor Calf Raise demonstrationPlay One Leg Floor Calf Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Active Isolated Calf Stretch demonstrationPlay Active Isolated Calf Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises
Circuit
Seated Calf Raise Machine
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Farmer's Walk on Toes demonstrationPlay Farmer's Walk on Toes demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dumbbell Reverse Calf Raise demonstrationPlay Dumbbell Reverse Calf Raise demonstration
4 sets, 30s, (rest 60s)
Time between exercises: 10s
Show Alternative Exercises
Dynamic Calf Stretch demonstrationPlay Dynamic Calf Stretch demonstration
4 sets, 30s, (rest 60s)
Active recovery
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/16/2021, UTC


Last Updated: 11/16/2021, UTC

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