43 Min Leg Day (Quads & Calves): Day 39 of HR12WEEK 5.0
Heather Robertson- Duration
- 41 min
- Level
- Intermediate
- Body Focus
- Legs
- Est. Calories
- ~290 kcal
Heavy dumbbell leg day for quads and calves: three circuits of three rounds plus a four-minute bodyweight finisher.
Day 39 of HR12WEEK 5.0 hits the quads and calves hard with three circuits of goblet squat variations, calf raises and heel-lift squats, each at 40 seconds work and 20 seconds rest for three rounds. A four-minute bodyweight finisher of squat hops, wall sits and ghost rope burns the legs out, with a warm-up and cool-down around it. The video runs about 41 minutes.
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Equipment setup
Who Is It For?
Experienced lifters with heavy dumbbells and a mat who want a demanding quad and calf day at home.
Who Is It Not For?
Not ideal for beginners or without heavy dumbbells, since the circuits rely on loaded squats and the finisher adds squat hops.
Key Benefits
Builds strength in the quads and calves with progressive circuits, then a bodyweight finisher to burn out the legs.
Things to Keep in Mind
Pick a heavy but controllable load, protect your knees on the squats and squat hops, and skip the hops if they bother you.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
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Used in this session