Workout Directory
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| Body Part : Calves | |||||||||||||||
| Exercise : Standing Alternate Calf Press | |||||||||||||||
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Instructions
Stand on one foot as shown in the photograph. Keep your other foot higher than the one doing the work. Lower yourself down and then press back up and hold for a second. Then lower and repeat. This exercise can also be done while holding a dumbbell to add more resistance (If it feels easy to do the number of reps I suggest then grab a dumbbell to provide more resistance).
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| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Sit on the machine as shown in the photograph. Place knees under pads and the balls of your feet on the platform below. Now use your calf muscles to lift the weight in the air. Then lower and repeat.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Place your feet on a platform like shown in the photograph. Only the balls of your feet should be there. Now, use your calf muscles and push yourself into the air and hold for a second to get a good contraction and then release and repeat.
This is a great exercise that can be used for a calf warm up.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Place your feet on the lower end of the leg press as shown. Be sure not to unlock the leg press - you don't want the weight to fall in case your feet was to slip off the platform. Now, use only your calf muscles and press the weight towards the top - hold for a second - and then release and repeat.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |
Stand as shown in photograph. Put shoulders under the pads and place the balls of your feet on the metal platform below. Now, using only the strength of your calves lift the weight by standing on the balls of your feet. Hold for a second then lower and repeat.
| Goal: | Reps: | Sets: | Rest: |
| Weight Loss | 8-12 | 3 | ~2 Minutes |
| Weight Gain | 8-12 | 3 | ~2 Minutes |