Workout Intro
Exercise: Standing Calf Raise
Welcome to weekly workout number four of the semester this week we will be working on legs. Remember to eat healthy, train hard and study hard.
As usual warmup and cool down with 15 minutes of cardio.
Weekly Health Tips
Here is an example meal plan to follow for a week:
- For breakfast, omelette with your choice of egg. Adding a meat to your omelette is good protein, such as turkey or ham. With the omelette feel free to add a piece of fruit with that such as an apple or an orange.
Exercise: Seated Leg Press
- For lunch, have multigrain bread with two slices of turkey or ham. Grilled chicken is also always good. Again try to substitute mayo or another dressing with oil and vinegar!
- Dinner time, try to mix as many vegetables as you can. Anything low calorie and low carbs right before bed. Add grilled chicken and a little bit of rice is fine! For a lighter dressing to top it off try either soy sauce or buffalo.
- Healthy snacking in between: Nuts, almonds, fruit or even a cheese stick.
Exercise: Standing Calf Raise
- HOW TO:
- Stand in a shoulder-width stance with your toes flat on the edge of a box or step with your heels and mid-foot hanging off the edge
Exercise: Dumbbell Lunge
so you feel a stretch in your calf. (This is your starting position.)
- Push your toes onto the box or step so your heels rise.
- Lower yourself back to the starting position. Make sure you feel a stretch in your calves.
- Stand in a shoulder-width stance with your toes flat on the edge of a box or step with your heels and mid-foot hanging off the edge
Exercise: Seated Leg Press
- HOW TO:
- To really get the full effect of this workout, add weight with every set of squats you do.
- For example your first set of squats should feel light, where as your last set of squats is heavier.
- This helps build muscle a lot faster and creates a more intense workout.
Exercise: Seated Leg Press
Exercise: Dumbbell Lunge
- HOW TO:
- Stand straight up with a dumbbell in each hand. (This is your starting position.)
- Lunge forward, and make sure the kneecap of your leg so that when you lunged forward on touches the ground.
- Come back to the starting position and repeat with the other leg.
Exercise: Seated Leg Press
- HOW TO:
Opposite Toe Touches
- Fix the seated leg curl machine to a position so that the footpad lies just above your heels.
- Curl your legs back and steadily toward you and squeeze your calf muscle.
Opposite Toe Touches: 100 reps
Regular Form Crunches: 100 reps
Regular Form Crunches
