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Epic Quads & Calves Workout

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

195K views on YouTube · TIFF x DAN · February 2021

Quad-focused leg work one side at a time, with calf raises throughout, then split squats and step ups.

  • 34 min
  • Dumbbells, Bench
  • Intermediate
  • 15 moves

The workout

Right side · 40s work · 20s rest

  1. Goblet Squat
  2. Static Lunge
  3. Side Lunge
  4. Calf Raises
  5. Goblet Squat
  6. Reverse Lunge
  7. Curtsy Lunge
  8. Calf Raises
  9. Front, Side & Reverse Lunge
  10. Goblet Squat Pulses

Left side · 40s work · 20s rest

  1. Goblet Squat
  2. Static Lunge
  3. Side Lunge
  4. Calf Raises
  5. Goblet Squat
  6. Reverse Lunge
  7. Curtsy Lunge
  8. Calf Raises
  9. Front, Side & Reverse Lunge
  10. Goblet Squat Pulses

Right side · Split squats · 40s work · 20s rest

  1. Spot Sprint
  2. Bulgarian Split Squat
  3. Bulgarian Split Squat Pulse
  4. Sit to Squat
  5. Step Up

Left side · Split squats · 40s work · 20s rest

  1. Spot Sprint
  2. Bulgarian Split Squat
  3. Bulgarian Split Squat Pulse
  4. Sit to Squat
  5. Step Up

Finisher · 40s work · 20s rest

  1. Cossack Squat
  2. Kneel to Squat & Jump

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