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

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

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]

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  • 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.

  1. 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.
  2. 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.

  1. 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.
  2. 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.

  1. 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.
  2. 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.

  1. 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.
  2. 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:

  1. Warm-Up: 5 minutes of light jogging or jumping jacks.
  2. Push-Ups: 3 sets of 15 reps.
  3. Bodyweight Squats: 3 sets of 20 reps.
  4. Forward Lunges: 3 sets of 15 reps per leg.
  5. Forearm Plank: 3 sets of 1-minute hold.
  6. Cool Down: 5 minutes of stretching.

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Sports Bras

  • Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
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Comments (43)

  • @fasihai Reply

    A Ballerina calf workout

    May 21, 2024 at 2:02 PM
  • @IlocanoFilipinoC Reply

    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..

    May 21, 2024 at 2:02 PM
  • @lindasidaki1398 Reply

    I love it Maddie

    May 21, 2024 at 2:02 PM
  • @erinphillips8901 Reply

    Love love these shorts! Quick and fun (and challenging 😊) and can be combines with another short❤

    May 21, 2024 at 2:02 PM
  • @staciclegg3291 Reply

    Loved this! I did not grow up as a dancer, yet you make these fun and easy to follow!

    May 21, 2024 at 2:02 PM
  • @izzycampbell Reply

    i’ve been loving barre lately and this is greattt to do at home thank you <3 love this

    May 21, 2024 at 2:02 PM
  • @aliciajames1784 Reply

    That's some calf ❤️‍🔥❤️‍🔥❤️‍🔥

    May 21, 2024 at 2:02 PM
  • @Jasmiinzz10 Reply

    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 ! 😊❤

    May 21, 2024 at 2:02 PM
  • @natwandering Reply

    love that you posted this because I've been wanting to find something to lean-ify my calves, so thank you!!

    May 21, 2024 at 2:02 PM
  • @rossonera1967 Reply

    Oh God 😭😭😭 I thought we were going to repeat the jumping part again too (I knew I wouldn't survive) 😭😭😭 thanks God!!

    May 21, 2024 at 2:02 PM
  • @camila7545 Reply

    I bought a pair of dumbells because of you. Here since 2020

    May 21, 2024 at 2:02 PM
  • @lameezomarjee2190 Reply

    challenging but a good burn!

    May 21, 2024 at 2:02 PM
  • @user-wc6ev7cd7g Reply

    哇!❤太讓人喜歡的針對訓練

    May 21, 2024 at 2:02 PM
  • @jhoaaa Reply

    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 ❤

    May 21, 2024 at 2:02 PM
  • @Tammyprobst Reply

    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.

    May 21, 2024 at 2:02 PM
  • @erynnelson9098 Reply

    Loved it! Thank you 💕

    May 21, 2024 at 2:02 PM
  • @juliehoot3916 Reply

    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!

    May 21, 2024 at 2:02 PM
  • @lauras9684 Reply

    Loved this one! I love all the ballet-inspired ones!

    May 21, 2024 at 2:02 PM
  • @drewblanche Reply

    Legs 🦵 are thicc meow

    May 21, 2024 at 2:02 PM
  • @rominacaceres6573 Reply

    pls do “so american” by olivia rodrigo dance workout

    May 21, 2024 at 2:02 PM
  • @annekatrineguldager4305 Reply

    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) 😊🎉

    May 21, 2024 at 2:02 PM
  • @fatdedios2681 Reply

    Dear maddie, thankyou for helping us keeping fit & healthy by sharing ur videos for FREE!! loveyaahh😘

    May 21, 2024 at 2:02 PM
  • @gscl Reply

    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 😀

    May 21, 2024 at 2:02 PM
  • @mariep9318 Reply

    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 !!

    May 21, 2024 at 2:02 PM
  • @monicalerario1388 Reply

    Thank youuu❤

    May 21, 2024 at 2:02 PM
  • @brookie7778 Reply

    Been looking for a good and quick calf workout. This is so perfect!

    May 21, 2024 at 2:02 PM
  • @ashleylitsey Reply

    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!”

    May 21, 2024 at 2:02 PM
  • @alessandra0000 Reply

    Can you tell me exactly the height of your bench? Because I think I feel the need (even though I hate split squats)

    May 21, 2024 at 2:02 PM
  • @rickardcr8770 Reply

    Mad Fit? Are you mad or what? 😂

    May 21, 2024 at 2:02 PM
  • @Stephanie.S.1993 Reply

    This is a great video! Thank you so much for posting this. ❤

    May 21, 2024 at 2:02 PM
  • @carmenronquillo7089 Reply

    Excelente gracias

    May 21, 2024 at 2:02 PM
  • @NK-ux4df Reply

    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.

    May 21, 2024 at 2:02 PM
  • @shirafuchs4171 Reply

    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 💪❤

    May 21, 2024 at 2:02 PM
  • @fitnytech Reply

    Exercise in the morning, before your brain figures out what you’re doing.

    May 21, 2024 at 2:02 PM
  • @Ferngully123 Reply

    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😆?

    May 21, 2024 at 2:02 PM
  • @artbya613 Reply

    twas insane!!!!!!!!!!!!!!!!!!!!!!!!!!!! heart rate went really high with those jumps!

    May 21, 2024 at 2:02 PM
  • @dinahalak2123 Reply

    THANK YOUUUUU✨💪🏼❤

    May 21, 2024 at 2:02 PM
  • @josephmanalo03 Reply

    Taylor Swift's Tortured Poets Department dance workout please!!! <3

    May 21, 2024 at 2:02 PM
  • @deniz4109 Reply

    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

    May 21, 2024 at 2:02 PM
  • @FrankieC200 Reply

    I am No Kinda Dancer. Thankful for those who are.

    May 21, 2024 at 2:02 PM
  • @danutahartuna9602 Reply

    👍👍👍

    May 21, 2024 at 2:02 PM
  • @chrisc6869 Reply

    Focus on control. I’m focusing on that CLAM

    May 21, 2024 at 2:02 PM
  • @MissNMLL Reply

    I was expecting to repeat juping sequences the second time and didn't believe it was already finished!!

    May 21, 2024 at 2:02 PM

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