37 Min Quads & Calves Strength + Sprint: Day 24 of HR12WEEK 5.0
Heather Robertson- Duration
- 36 min
- Level
- Intermediate
- Body Focus
- Lower Body
- Est. Calories
- ~255 kcal
Leg day for quads and calves in about 37 minutes: three dumbbell circuits with 30-second pulses and a 5-minute bodyweight sprint.
Day 24 of HR12WEEK 5.0 focuses on the quads and calves with three lower body circuits, each repeated three times (40 seconds on, 20 off) and finished with a 30-second pulse. A five-minute bodyweight sprint wraps it up, and the video includes a warm-up and cool-down. It runs about 36 minutes, with dumbbells, a mat and a yoga block.
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Equipment setup
Who Is It For?
Lifters with dumbbells, a mat and a yoga block who want a focused quad and calf session with a sprint finish.
Who Is It Not For?
Not ideal if you want to avoid jumping, since the sprint includes squat hops and jump squats, or if you have knee pain.
Key Benefits
Builds quad and calf strength with squats, calf raises and pulses, then adds a short bodyweight sprint to raise your heart rate.
Things to Keep in Mind
Choose weights you can control, keep your knees tracking over your toes and land softly in the jumps, backing off if your knees or Achilles hurt.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Mat
Used in this session