Workout Program Builder
Welcome to Day 6 of our 6 Week Build workout program. Todays workout will focus on the Quads & Calves using dumbbells. This workout will help you build muscle and gain strength with your lower body.

For reference we have added the weight we used before each exercise begins. When selecting your dumbbells, always make sure you can perform each exercise with proper form before going up in weight.

Let’s go for quality over quantity for reps. When performing each exercise focus on the muscle being worked and go at your own pace. Make each workout your own. If you need some extra rest time just hit pause and continue when you’re ready. Everyone’s fitness level will be different, just focus on challenging yourself each workout, stay consistent and you will see progress.

All the workouts in this 6 Week Build Series workout program are follow along so all you have to do is join in and let’s CRUSH this lower body workout together!

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QUADS & CALVES WORKOUT DETAILS

? Target Muscles: Quads, Calves
⏱ Duration: 40 Min

45-80 sec work | 20 sec rest | Finisher | Day 6 – 6 Week Build

0:00 – Intro

BLOCK 1
0:31 – Heel Elevated Suitcase Squat
1:46 – Heel Elevated Suitcase Squat (Set 2)
3:01 – Heel Elevated Suitcase Squat (Set 3)
4:16 – Narrow Stance Dumbbell Split Squat (Right)
5:01 – Narrow Stance Bodyweight Split Squat (Right)
6:11 – Narrow Stance Dumbbell Split Squat (Left)
6:57 – Narrow Stance Bodyweight Split Squat (Left)
8:06 – Narrow Stance Dumbbell Split Squat (Right) Set 2
8:51 – Narrow Stance Bodyweight Split Squat (Right) Set 2
10:02 – Narrow Stance Dumbbell Split Squat (Left) Set 2
10:47 – Narrow Stance Bodyweight Split Squat (Left) Set 2

BLOCK 2
12:26 – Side Lunge Right
13:26 – Side Lunge Left
14:26 – Goblet Squat
15:27 – Pike Pulse Right
16:26 – Pike Pulse Left
17:26 – Goblet Squat
18:36 – Round 2 (repeat)

BLOCK 3 – CALVES
25:30 – 2 Up 1 Down Calf Raise
26:31 – Dumbbell Stairmaster
27:31 – Dumbbell Kneeling Calf Raise (Right)
28:31 – Dumbbell Kneeling Calf Raise (Left)
29:32 – Round (repeat)

FINISHER
33:26 – 2 Min Walking Lunges

Have a great workout!?

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? Download the 6 Week Build Series Guide & Calendar Here – https://chrisedi.com/
? 100+ Videos Dumbbell Workouts Playlist – https://youtube.com/playlist?list=PLSSeiOUGC2NNynsWU0iVPBHwcSscgu9hC
?️‍♀️ Workout Equipment – https://kit.co/chrispecsi/workout-equipment
?Supplements we take – https://team.redcon1.com/t20pecsi – Use code: T20Pecsi for an extra 20% off your order , highly recommend the total war pre-workout
?If you’re loving these workouts and would like to support the channel you can also donate here – https://bit.ly/3E6RQhl

#lowerbodyworkout #6weekbuildseries #homeworkout #legsworkout

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Drop a comment below and let us know how you did with this lower body dumbbell workout! ??

See you on the next one! ?

DISCLAIMER:

If you purchase products through our links we may receive a small commission, there is no extra charge to you. If you did, Thank you! we really appreciate it!? This helps us make more free workouts, guides and programs for everyone.

Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.

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