B

Intense Duration 1 h 20 m

Target Areas: Legs, Core

Equipment: Dumbbell, Kettlebell, Barbell, Bench, Cardio Machine

Added by Personal Trainer Adam Weber

Calves and Forearms Weights

Exercises

Set 1: 1 round

Lateral Neck Stretches

30 seconds

Standing Leg Stretches

30 seconds

Side Lunges

30 seconds

Butterfly

30 seconds

Revolved Head to Knee

30 seconds

Revolved Head to Knee

30 seconds

Seated Leg Stretch

30 seconds

Transition

10 seconds

Set 2: 1 round

80 reps

80 reps

80 reps

10 seconds

Set 3: 1 round

Weights: Heavy

Calf Raise

90 reps

Weights: Heavy

Calf Raise Toes In

90 reps

Weights: Heavy

Calf Raise Toes Out

90 reps

Transition

10 seconds

Set 4: 1 round

Weights: Heavy

Dumbbell Wrist Curls

68 reps

Weights: Heavy

Dumbbell Reverse Wrist Curls

48 reps

Transition

10 seconds

Set 5: 1 round

Weights: Light

Kettlebell Deadlifts

48 reps

Weights: Light

Dumbbell Side Bends

200 reps

Torso Twists

3 minutes

Transition

10 seconds

Set 6: 1 round

Weights: Maximum

Seated Calf Raise

Reps until failure

Transition

10 seconds

Set 7: 1 round

Weights: Heavy

Hammer Curls

24 reps

Transition

10 seconds

Weights: Maximum

Wrist Roller

Reps until failure

Transition

10 seconds

Set 8: 1 round

Crunchy Frogs

Reps until failure

Squats

25 reps

Weights: Light

Dumbbell Wrist Twist

1 minute

Front Kicks

1 minute

Transition

10 seconds

Set 9: 1 round

Butterfly

1 minute

Lying Leg Figure Eights

1 minute

1 minute

1 minute

1 minute

30 seconds

1 minute

1 min 30 secs

10 seconds

Set 10: 1 round

Weights: Moderate

Barbell Clean and Press

24 reps

Weights: Moderate

Barbell Bicep Curls

24 reps

Weights: Moderate

Push Presses

24 reps

Weights: Moderate

Kettlebell Upright Rows

24 reps

Weights: Moderate

Barbell Back Loaded Squats

40 reps

Weights: Moderate

Barbell Bent-Over Rows

24 reps

Weights: Moderate

Barbell Bench Press

24 reps

Weights: Moderate

Tricep Extensions

24 reps

Weights: Moderate

Calf Raise

40 reps

Transition

10 seconds

Set 11: 1 round

Leg Raises

1 minute

Weights: Light

Hammer Curls

1 minute

Cross Body Crunches

1 minute

Weights: Light

Dumbbell Wrist Twist

1 minute

Scissor Kicks

1 minute

Weights: Light

Wrist Roller

1 minute

Weights: Light

Calf Raise

1 min 30 secs

Transition

10 seconds

Set 12: 1 round

Cycling

10 minutes

Related Workouts

Legs & Calves

6 mins 54 secs, Moderate

Calves & Forearms X2

33 mins 55 secs, Intense

Legs & Arms X2

22 mins 40 secs, Intense

Legs

29 mins 35 secs, Moderate

Lower Body and Core

22 mins 50 secs, Moderate

Leg

1 hr 3 mins 45 secs, Intense

Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells