Subject: Workout Wednesday: Friend, Get those sexy, toned calves!

Together Create the Inner Champion in You!
Hello Friend, Coach Eddie here.  

Hope your week is going well.  

Let's talk about calves.

No, not baby cows, even thought they're adorable.  We're going to talk about your legs.  Specifically your calves.  These are some very important muscles that get used in your everyday tasks, so it's important to keep them in shape.

I know it's easy to forget them.  We're more concerned with our abs, arms and glutes and so the calves take a backseat.  

But today that's gonna change Friend.  As I'm sending you a 10 minute calf exercise routine to tone and chisel them.   And yes, squats and other lower body workouts can and do workout the calf muscles.  But sometimes to really get the results you desire, you have to do isolated workouts to target them better.

Now a calf workout should only be done once per week. We don't want you to end up overworking them.  For this 4 workout routine the only things you'll need are a pair of 10 pound dumbbells and a chair or bench to sit on. 

Also as this is a timed workout so you can use your stopwatch that comes on your phone if you don't have an actual stopwatch. Here goes:
Seated Calf Raises

We want to keep the repetitions slow and controlled. Limit the momentum and pause at the top to emphasize the contraction. You want to try to move thought the ball of your foot rather than the base of your toes. 


Instructions:
  • Set down on the edge of a chair or bench holding both dumbbells with both hands on top of each knee.
  • Keep both feet flat on the ground
  • Now Friend, slowly raise both heels as high as possible and hold for 1 second. 
  • Then return to the beginning position and repeat. 

Lunge Calf Raises

This one is quite different and more challenging for a good reason.  Not only will it work the calves, but also your quads, hamstrings and glutes.  It's a compound exercise which means combining more than one workouts into one.

Instructions:
  • Get into the lunge position as shown in position A holding one dumbbell with hands under your chin.
  • Slowly raise the front heel (right or left) as shown in position B, pause for one second then return to position A.
  • Remember to do both calves.

Weighted Calf Raises

You will want to squeeze your calves at the top of the movement.  Lower back into starting position slowly to feel a full stretch in your calves and remember don't bend your knees to provide momentum as you rise onto your toes.

Instructions:
  • Stand shoulder-width apart holding both dumbbells on each side of your hips as shown in position A.
  • Slowly raise both heels as high as possible and hold for 1 second as shown in position B.
  • Return to position A and repeat.


Stair Calf Raises

Friend this one is quite easy to do but yet challenging.
All you need is the edge of a step.  It will give your calf muscles the stretch that it needs to develop that sexy chiseled look, that full range of motion and also work the hamstrings.


Instructions:
  • Stand on the edge of a step as shown in position A.
  • You're going to slowly move up to position B, pause for 1 second then return to position A.
  • Moving between position A to B is one rep.

Like I said before this will be a timed workout so you will do the following:
Seated Calf Raises        Do 3 Sets 40 Seconds Each
Lunge Calf Raises         Do 2 Sets 40 Seconds On Each Leg
Weighted Calf Raises    Do 3 Sets 40 Seconds Each
Stair Calf Raises            Do 3 Sets 40 Seconds Each

Between the sets you'll take a 20 second rest. 

And of course, don't forget to stretch it out when you're all done!

Now I know one of the things you're maybe wondering/worried about is having your calves become bulky...and the short answer is no.  Remember you're only using 10 pound dumbbells and don't go heavier than that.  This routine was designed to tone  your calves as much as possible.  Now if you want big muscle gains then as you find the exercises becoming easier then go up on the weights and duration. 

So whether you’re wearing shorts or a swimsuit, your calves get seen more than any other part of your leg. If you’re not happy with the curve and tone of your calves, it’s time to start adding a few simple exercises to your workout routine. Seeing a difference in your calves will take consistency and commitment, but in time you’ll see results. So give these exercises a try and keep your calves strong. 



Committed to your health and success,

Coach Eddie Akan
713-794-6454
www.premierboxingforfitness.com
coacheddie@premierboxingforfitness.com
Premier Boxing for Fitness, 510 Wisconsin St., South Houston, Texas 77587, United States
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