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Short Circuits, Part 8: Calves & Forearms
Posted in:
Articles by ProSource,
Training Articles
By Mike Berg
| Jan 8, 2009
Always running short on time when it comes to these small but
important muscle groups? We have the answer: Four 10-minute
circuit-training workouts that serve as perfect cappers to any training
session.
There are certain
truths in the world that are absolute. When choosing between checkout
lines at the grocery store, the one you end up bypassing will
invariably be faster. Safety videos created by the human resources
department will always be drier than a piece of three-day-old toast.
And no matter what time of day or night it is, you can be sure that
somewhere in the world, someone is shrugging as they leave the gym and
saying, "Eh, I'll have time to work my calves and forearms next time."
We can't help improve your
line-picking prowess or save you from boring company meetings, but we
certainly can help ensure that third scenario never happens to you
again. Try one (or more) of these excuse-smashing
10-minute workouts, one each for calves and forearms, and two that combine both muscle groups into one convenient session.
Before you begin, take note of these guidelines. To finish the routines
quickly, you'll want to employ a
one-second-up/one-second-squeeze-at-the-top/two-seconds-down cadence
for every rep, and rest no more than 30 seconds between circuits.
Within circuits, the only break between each exercise is the brief
period it takes to switch positions and/or equipment for the next
movement.
Workout Circuit #1: Calves |
|
Exercise |
Reps |
|
Standing Calf Raise |
15, 15, 12 |
|
Seated Calf Raise |
15, 15, 12 |
|
Weight-Plate Toe Raise |
12, 12, 12 |
|
Instructions: Repeat the circuit three times through. |
|
The math: 120
total reps at 4 seconds per rep = 480 seconds, or 8 minutes; plus 30
seconds rest between the first and second and second and third
circuits, totals 9 minutes, leaving 1 minute for switching from
exercise to exercise within the circuit. |
|
Note: To
do the front toe raise, sit at the end of a bench with your feet on the
floor or with your heels on a small block. Place a weight plate over
each toe (or one plate over both) and lift your toes up in the air,
keeping your heels on the floor, for 12 reps. |
Workout #2: Forearms |
|
Exercise |
Reps |
|
Behind-the-Back Barbell Wrist Curl |
15, 15, 15 |
|
Standing Barbell Reverse Wrist Curl |
15, 15, 15 |
|
Dual Hammer-Style Dumbbell Wrist Curl |
10, 10, 10 |
|
Instructions: Repeat the circuit three times through. |
|
The math: 120
total reps at 4 seconds per rep = 480 seconds, or 8 minutes; plus 30
seconds rest between each circuit totals 9 minutes, leaving 1 minute
for switching from exercise to exercise within the circuits. |
|
Note: You
can do this whole circuit at a flat-bench-press station. For the
behind-the-back wrist curl, straddle the bench, facing away from the
bar (placed in the rack), and grasp the bar with both hands '" it will
rest across your glutes. Curl the weight up and down with your wrists
through the full range of motion. Next, turn around and, with a
palms-down grip, take the bar in your hands so it's at the front of
your hips, and curl the bar upward and lower it through a full range of
motion for 15 reps. Finally, grasp two dumbbells and sit at the end of
the bench, placing both forearms flush against the pad between your
open legs; with palms facing each other throughout, wrist-curl the
weights up and down. |
Workout #3: Calves & Forearms |
|
Exercise |
Reps |
|
Donkey Machine Calf Raise |
15, 15, 12 |
|
Leg-Press Calf Raise |
15, 15, 12 |
|
Standing Barbell Reverse Curl |
12, 12, 12 |
|
Instructions: Repeat the circuit three times through. |
|
The math: 120
total reps at 4 seconds per rep = 480 seconds, or 8 minutes; plus 30
seconds rest between the first and second and second and third
circuits, totals 9 minutes, leaving 1 minute for switching between the
various equipment within the circuits. |
|
Note: The
two calf exercises in this workout both hit the gastrocnemius, which is
the larger, meatier muscle on the back of your lower leg. To hit the
smaller but still important soleus muscle, replace one of the movements
with the seated calf raise instead. |
Workout #4: Forearms & Calves at Home |
|
Exercise |
Reps |
|
Barbell Wrist Curl (off bench) |
15, 15 |
|
Reverse Barbell Wrist Curl (off bench) |
15, 15 |
|
Dumbbell Calf Raise (on stairs) |
15, 15 |
|
Seated Dumbbell Calf Raise |
15, 15 |
|
Instructions: Repeat the circuit twice through. |
|
The math: 120
total reps at 4 seconds per rep = 480 seconds, or 8 minutes; plus 30
seconds rest between the circuits totals 8 and a half minutes, leaving
1 and a half minutes for switching from exercise to exercise within the
circuits. |
Note: To
do the seated dumbbell calf raise, sit at the end of a bench with your
toes on a raised block and a dumbbell in each hand, flat end resting on
your thighs nearer your knees. From there, raise and lower your heels
for reps.
|
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Disclaimer: The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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