7 MIN CALF WORKOUT (Long & Lean Dancer Calves with Dumbbells)

TopShop · May 21, 2024

7 MIN CALF WORKOUT (Long & Lean Dancer Calves with Dumbbells)

By TopShop Bodyweight Workouts 5 min calf workout, 5 min dancer calves, at-home workout, ballerina calf workout, ballerina calves, calf workout, calf workout at home, calf workout challenge, calf workout no equipment, Calves Workout, dance workout, dancer calf workout, dancer calves, Home Calf Exercises, Home Calves Exercises, Home Calves Workout, home workout, intense calf workout, intense calf workout at home, madfit calves workout, madfit dancer workout, madift calf workout 43 Comments

Video Transcript

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[Music] [Music] hello everyone welcome back today I’m leading you through a quick calf workout I do have some dumbbells with me today they are optional but they are going to increase the intensity of this quick session other than that all you need is yourself and make sure you can see your screen so you can follow along with me and without further Ado let’s get to it all right so we’re going to begin in a parallel position so toes pointed forwards and holding our weight we’re just going to rise up on the toes and then control back down throughout the entirety of this workout I want you to focus on control we’re not popping ourselves back up and just letting ourselves flop down I want you to go slow on the way up all the way up on those toes and and then feel that resistance on the way down so leg should be straight your rib cage should be closed so we are thinking about our core here as well and we’re going to hold at the top for 10 seconds so finding your balance choose a spot on the floor good we are going to do the same thing except this time we’re going to do it in first position so heels together and Toes apart so again straight legs control those heels on the way down make sure you’re not rolling over onto your pinky toes or over onto your big toes you want to spread the weight out evenly and we’re going to hold at the top for 10 seconds [Music] good coming down we’re going to do the same thing except in second position so this time toes are facing away from you and heels are a little bit apart so you really want to make sure that your legs are nice and straight here this one may feel a little bit more difficult try and get as far as you can on those toes without rolling over onto the pinkies and we’re going to hold for 10 seconds find that [Music] balance good if you’re using weights you you can set them aside next up we’re going to start off in that parallel position and we’re going to jump so hands on your hips you’re going to jump so Big Spring stretch those legs and try and press those heels into the floor as you come down [Music] good taking a 15sec rest we’re going to do the same thing in first position so heels together so as you come down from this jump I want you to press all the way down in those heels so heels should be pressing down into the floor we don’t want to be having our heels popped up like this so up up down [Music] down good shake it out we’re going to do the same thing in second position so find this position first with your knees bent you want to Stack those hips over top of your knees good shake it out we’re going to do the same sequence from the beginning where we’re rising and holding you have the option to includes the weights this time or not so we’re going to slow it down here control up all the way up on those toes feel the resistance coming down I know it’s hard think about spreading those toes out on your mat and spreading the weight out evenly on those [Music] toes we don’t want to be using any momentum with our upper body to get ourselves up we want to keep everything stacked good we’re going to [Music] hold good Shake It Out same thing in first position nice and [Music] tall and control think about zipping those legs up together squeeze those inner thighs together good and we’re going to hold [Music] nice job all right last position is our second position nice and wide no bums should be sticking out behind us here we want to stack everything on top We rise and control lower down rise last few seconds here you guys can do it good we’re going to hold at the [Music] top stretch those legs nice and tall [Music] nice job shake out those legs you’ll definitely want to give your calves a stretch on either side hold that for as long as you wish I hope you enjoyed this dancer inspired calf leg workout if you did give this video a thumbs up for me let me know if you want to see more like it in the comments down below if you’re new here hit that subscribe button turn on your post notifications so you don’t miss another video from me and I’ll see you guys next time bye if you enjoy my workout videos then make sure to join me in the madfit app you’ll get access to structured programs challenges exclusive workouts recipes and many more Amazing features that will help you on your health and fitness journey if you haven’t already downloaded madfit make sure to click the link in the description and I will see you guys inside the app [Music] [Music]

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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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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7 MIN CALF WORKOUT (Long & Lean Dancer Calves with Dumbbells)