7 MIN CALF WORKOUT (Long & Lean Dancer Calves with Dumbbells)
Video Transcript
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Transform Your Fitness Routine with No-Equipment Bodyweight Workouts
Welcome to your ultimate guide to bodyweight workouts that require no equipment!
These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.
The Benefits of Bodyweight Workouts
Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:
- Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
- Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
- Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
- Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
- Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.
Essential Bodyweight Exercises
Push-Ups
Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.
- Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
- Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.
Squats
Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.
- Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
- Jump Squat: Add a jump at the end of each squat for an extra cardio boost.
Lunges
Lunges are great for working your legs and improving balance and stability.
- Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
- Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.
Planks
Planks are a core-strengthening exercise that also engages your shoulders and glutes.
- Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
- Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.
Bodyweight Workout Routine
Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:
- Warm-Up: 5 minutes of light jogging or jumping jacks.
- Push-Ups: 3 sets of 15 reps.
- Bodyweight Squats: 3 sets of 20 reps.
- Forward Lunges: 3 sets of 15 reps per leg.
- Forearm Plank: 3 sets of 1-minute hold.
- Cool Down: 5 minutes of stretching.
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While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:
Yoga Sets
- Comfort and Flexibility: Our yoga sets are designed to move with your body, providing maximum comfort and flexibility.
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Activewear
- Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
- Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.
Shorts
- Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
- Durability: Made from high-quality materials that stand up to intense workouts.
Sports Bras
- Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
- Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.
Swimwear
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Shop now and start your journey to a stronger, healthier you!
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Comments (43)
A Ballerina calf workout
Hi Maddie, Been watching your videos for a While, It really helps tune the Body, I Play StreetBasketball tho and Well I am a Heavy Duty Truck Driver so Yess, Thank you for Helping Men and Women get in their Best Shape of Their Life..
I love it Maddie
Love love these shorts! Quick and fun (and challenging 😊) and can be combines with another short❤
Loved this! I did not grow up as a dancer, yet you make these fun and easy to follow!
i’ve been loving barre lately and this is greattt to do at home thank you <3 love this
That's some calf ❤️🔥❤️🔥❤️🔥
I absolutely love your workouts, especially your dance workouts/ dancer inspired ones ❤
Thank you very much for all the work you do and for every single video on this channel ! I have been enjoying them for a few years now and still am happy each time I see you posted a new one ! 😊❤
love that you posted this because I've been wanting to find something to lean-ify my calves, so thank you!!
Oh God 😭😭😭 I thought we were going to repeat the jumping part again too (I knew I wouldn't survive) 😭😭😭 thanks God!!
I bought a pair of dumbells because of you. Here since 2020
challenging but a good burn!
哇!❤太讓人喜歡的針對訓練
As a runner I struggle so much to do calf workouts (I find them so boring) but this routine is absolutely what I needed. Short but super effective (and painful 😂) thanks Maddie ❤
Love all of your workouts. Unfortunately, this one I did not succeed at because I have absolutely no balance! Oh well, I guess that’s something to work on.
Loved it! Thank you 💕
For sure more calf workouts. No jumping. Old lady here bad knees. T😂 I do all your calf workouts. Can't ever get enough variety. Thank you!
Loved this one! I love all the ballet-inspired ones!
Legs 🦵 are thicc meow
pls do “so american” by olivia rodrigo dance workout
Thanks – looking forward to trying this out!
If possible, it would be amazing with some more knee friendly workouts (both one only standing and on the floor) 😊🎉
Dear maddie, thankyou for helping us keeping fit & healthy by sharing ur videos for FREE!! loveyaahh😘
Found myself revisiting some barre exercises from my past dancer life, and then this popped up! Meant to be, and exactly what I was hoping for! Thank you 😀
Thank you SO much for this. I desperately need more strength in this area after having two foot surgeries. If you could do an ankle strength and stretch video I would be so grateful !!
Thank youuu❤
Been looking for a good and quick calf workout. This is so perfect!
Me about 8 minutes ago: “Oh I’ll take it easy today and just do this calf workout.”
Me now, hobbling out of my basement gym: “I should have known better—Maddie ALWAYS brings the heat!”
Can you tell me exactly the height of your bench? Because I think I feel the need (even though I hate split squats)
Mad Fit? Are you mad or what? 😂
This is a great video! Thank you so much for posting this. ❤
Excelente gracias
This will help beginners who are considering trying or preparing for ballet! Maybe there should be a 30 day ballet series to help people become strong but flexible for ballet.
This is also great for gymnasts! We need strong calves in order to jump high enough and this is a great workout for that! Had my calves on fire! Thanks 💪❤
Exercise in the morning, before your brain figures out what you’re doing.
You are so beautiful maddie!! I love all your workouts, your dance workouts too just because you got the moves gurl! You’ve helped me so much and made exercise fun especially since I live in a tiny apartment. my body looks much healthier because of you. Thank you so much! I have one request though… Could you feat jazz in a few more videos😆?
twas insane!!!!!!!!!!!!!!!!!!!!!!!!!!!! heart rate went really high with those jumps!
THANK YOUUUUU✨💪🏼❤
Taylor Swift's Tortured Poets Department dance workout please!!! <3
Why did you stop including dumbbell weight info in your videos? Last few don’t have this information at all and it’s very frustrating
I am No Kinda Dancer. Thankful for those who are.
👍👍👍
Focus on control. I’m focusing on that CLAM
I was expecting to repeat juping sequences the second time and didn't believe it was already finished!!