Quads & Calves is Day 5 in Heather Robertson‘s 12 Week 4.0 program. Another nice lower body workout. This completes the first week in Heather’s program and between the 5 workouts you do in the first week, she manages to hit every muscle group in your body. This workout does a great job working the calves and the inner thighs in addition to the quads. Plus she throws some cardio bursts into the mix to keep your heart rate elevated.
The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise. At the bottom of the screen during the preview, there is a small graphic with a weight recommendation–light, medium or heavy.
Quads & Calves is 37:09 minutes; 1 minute intro, 3:10 minute warm up and 3:55 minute stretch. Equipment: light, medium and heavy dumbbells, and a yoga block. The yoga block is used for 2 different exercises and then again during the stretch. I used my square step topper and heel wedges instead of the yoga block.
- Kneeling squat (kneel on mat with glutes resting on heels and DBs on shoulders, raise up to high kneeling then lower glutes back to heels) (30# DBs)
- Goblet squat (one 50# DB)
- Split lunge (stationary/static lunge, back toe rests on yoga block, hold one DB at shoulder of front leg) (one 30# DB)
- Repeat #3 on other leg
- Elevated squat (narrow squat with heels elevated on yoga block and holding one DB in both hands goblet style) (one 40# DB)
- Wall sit (wall squat)
- Jump squat & jack (alternate one jump squat with one squat jack)
- Repeat #1-7
- 30 second rest
- Calf raises: toes out (stand with toes turned out holding one DB in each hand, raise and lower heels) (25# DBs)
- Calf raises: toes in (25# DBs)
- Calf raises: toes straight (25# DBs)
- Tippy toe farmer’s walk (holding a DB in each hand walk on your toes the length of your mat then turn around and walk on toes back to start) (25# DBs)
- Squat & heel lift (plie squat pulses with one heel raised and holding one DB in both hands goblet style) (one 40# DB)
- Repeat #14 with other heel raised (one 40# DB)
- Ghost rope (hop with jump rope arms)
- Repeat 10-16
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
Hi, I found your blog a few weeks ago. I just want to commend you on your commitment and consistency to fitness. I’ve been lifting weights for over 30 years now (started at 12 – for track). I’ve felt like I’ve lost my spark now that I’m in my mid-40s. Your blog was the kick in the pants I needed.
I used Cathe’s videos about 15 years ago but mostly workout on my own. I created a pretty nice garage gym during the pandemic and I just started using Caroline Girvan’s app. I’m going to alternate her app programs (except the beginner one) weekly.
Anywho, keep up the great work. You are an inspiration.
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Thank you! I think you will love Caroline’s workouts. I have been a long time Cathe devotee but I was getting a little bored and burned out until Caroline appeared on the scene during the pandemic lockdown. She continues to inspire and motivate me.
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