Bacak & Kalf

Exercise 1

Kneeling Quad Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

12 Reps

30sn Rest

Exercise 2

Kneeling Leg Out Adductor Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 3

Lying Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 4

Upavistha Konasana

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

12 Reps

30sn Rest

Exercise 5

Seated Hamstring Stretch

Equipment: Full Gym, NO EQUIPMENT

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1 Sets

12 Reps

30sn Rest

Exercise 6

Dumbbell Goblet Squat

Equipment: Dumbbells, Full Gym

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2 Sets

30sn Rest

Exercise 7

Dumbbell Walking Lunge

Equipment: Dumbbells, Full Gym

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2 Sets

20 Reps

30sn Rest

Exercise 8

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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2 Sets

12 Reps

30sn Rest

Exercise 9

Step Up Single Leg Balance with Bicep Curl

Equipment: Dumbbells, Full Gym

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Step Up Single Leg Balance with Bicep Curl

2 Sets

12 Reps

30sn Rest

Exercise 10

Dumbbell Jump Squat

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

30sn Rest

Exercise 11

Standing Wall Calf Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 12

Calves Stretch Static Position

Equipment: Full Gym, NO EQUIPMENT

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Exercise 13

Inner Thigh Side Stretch

Equipment: Full Gym, NO EQUIPMENT

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Exercise 14

Single Leg Donkey Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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2 Sets

12 Reps

30sn Rest

Exercise 15

Calf Raise

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

30sn Rest

Exercise 16

Weighted Seated Calf Raise

Equipment: Dumbbells, Full Gym

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2 Sets

12 Reps

30sn Rest

Kneeling Quad Stretch

Kneeling Leg Out Adductor Stretch

Lying Hamstring Stretch

Upavistha Konasana

Seated Hamstring Stretch

Dumbbell Goblet Squat

Dumbbell Walking Lunge

Dumbbell Bulgarian Split Squat

Step Up Single Leg Balance with Bicep Curl

Dumbbell Jump Squat

Standing Wall Calf Stretch

Calves Stretch Static Position

Inner Thigh Side Stretch

Single Leg Donkey Calf Raise

Calf Raise

Weighted Seated Calf Raise

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The 300 Workout

5 Min Total Abs Workout

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