30 MIN DEFINED CALVES & LEG WORKOUT AT HOME

Caroline Girvan

30 Min DEFINED Calves & Leg Workout at Home – working on on defined looling legs and calves? Wishing to jump higher? If the answer is yes, then this workout from Caroline is perfect for you.

This bodyweight leg workout is combining calf strengthening exercises with quad, glute and hamstring workout to give a perfect lower body bodyweight workout. Working on the calves (triceps surae) in two main positions; bending at knee and straight leg to ensure working the pair of muscles that make up the calves.

The workout has 30 exercises in total, 45 seconds each and 15 seconds for rest. Simply follow along and have fun.

The 30 Min DEFINED Calves & Leg Workout consists of:

DOUBLE CALF RAISE & STRETCH (2x)
SINGLE CALF RAISE & STRETCH (2x)
FOOT ELEVATED LUNGE (2x)
FOOT ELEVATED LUNGE PULSES (2x)
LUNGE W/CALF RAISE (2x)
WALL SIT CALF RAISES (2x)
WALL SIT
SQUAT W/CALF RAISE
PLIÉ SQUAT W/CALF RAISE
BRIDGE HOLD CALF RAISE W/LEG LOWER (2x)
BRIDGE CALF RAISE
BRIDGE CALF RAISE W/LEG LOWER HOLD (2x)
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 (2x)
SINGLE CALF RAISE & CALF STRETCH (2x)

Why to train your calves – the answer from Caroline

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.