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Full Body Build & Burn: Quads & Calves

Drop-set trisets for legs, core and upper body, then RDL pulses, snatches and burpee deadlifts.

  • 36 min
  • Dumbbells, Bench
  • Intermediate, Advanced
  • 44 moves

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

114K views on YouTube · TIFF x DAN · January 2022

The workout

Lower body · 3 × 30s back to back · 30s rest

  1. Staggered Squat, right · 2 DBs → 1 DB → bodyweight
  1. Staggered Squat, left · 2 DBs → 1 DB → bodyweight
  1. Calf Raises · 2 DBs
  2. Calf Raises, right · 1 DB
  3. Calf Raises, left · 1 DB
  1. Front to Back Lunges, right · 2 DBs
  2. Front to Back Lunges, left · 2 DBs
  3. Jump Switch Lunges
  1. Suitcase Squat · 2 DBs
  2. Uneven Suitcase Squat, right · 1 DB
  3. Uneven Suitcase Squat, left · 1 DB

Abs & core · 3 × 30s back to back · 30s rest

  1. Flutter Kicks
  2. Leg Switches
  3. Bicycles
  1. Reverse Crunch Roll In
  2. Sprinter's Sit Ups
  3. Lean Back Pulses
  1. Side Plank Starfish, right
  2. Side Kneeling Crunch, right
  3. Salutations, right
  1. Side Plank Starfish, left
  2. Side Kneeling Crunch, left
  3. Salutations, left
  1. Plank Step Outs
  2. Plank to Bear Plank
  3. Mountain Climbers

Upper body · 3 × 30s back to back · 30s rest

  1. Cuban Press · 2 DBs
  2. Cuban Press, right · 1 DB
  3. Cuban Press, left · 1 DB
  1. Bent Over Row
  2. Rear Delt Row
  3. Plank Rows
  1. Twist Press
  2. Diamond Press
  3. Wide Push Ups
  1. Hammer Curls · 2 DBs
  2. Concentration Curl, right · 1 DB
  3. Concentration Curl, left · 1 DB
  1. Reverse Grip Tricep Press · 2 DBs
  2. Overhead Extension · 1 DB
  3. Diamond Push Ups · on 1 DB

Finisher · 30s each, no rest

  1. RDL Pulses · 2 DBs
  2. Alternating Single Arm Snatch · 1 DB
  3. Burpee Deadlift · 2 DBs

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