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5 Minute Fat Burning Workout #77 - Legs and Calves
June 02, 2016 | 
Zuzka
Equipment for this workout:
Kettlebells
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
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I have just recently started doing functional calve focused exercises in my ZGYM workouts, and I have to say that I’ve never been happier with the “looks” of my legs before. Knowing how counter productive it is to do isolated moves such as weighted calve raises that only produce non-functional hypertrophy -meaning that you’re only building muscles for the look, but it won’t help you at all in any sport or activity, I have always focused on the “right way” of training of those lower leg muscles. I have been happy with my workout and athletic performance, but my calves just didn’t look the way I’d like to. I decided to find the missing pieces to my training.
The way you want to train your calves for maximum athletic performance is with jumping, running, and doing high intensity workouts or calisthenics. Believe it or not, but the size of your calves has nothing to do with your ability to jump high or run faster. Many professional athletes have those tiny calves that don’t even match the rest of their body. The reason for that is that it’s not your calves that make you jump higher. The muscles that make you faster and stronger athlete who can jump high or run fast are mostly your thighs, glutes and even shoulders. Calves? Not really.
In fact, training your calves with weighted isolated moves can create more problems for you such as shin splints, which you’re going to notice during your jump rope session or when you go for a run. So how do you make your calves to grow bigger in order to make your body look more symmetrical without jeopardizing your athleticism? You have to look at those athletes that have it all. Who they are and what they do? Who’s got beautiful calves, and an incredibly strong athletic body that can jump high and run fast? I’ll give you two examples:
- Soccer Players
- Ballerinas (I absolutely love Misty Copeland. I’ve never even though I’d be so inspired by a ballerina)
Neither of them get’s their strong calves by doing calve raises standing on a ledge. Each calve raise they do is on the ground, not on a ledge, which is the natural and functional way to train those muscles. Both of them do a lot of plyo exercises, jumps, squats, and dynamic moves that are natural for your body. So the bottom line is – do your calve raises on the ground and try your best to combine them with dynamic moves that will fire up those muscles creating a functional hypertrophy. Stop ruining your performance in the gym by doing slow calve raises on a ledge and hit it hard with high intensity training.
Enjoy your 5 Minute Fat Burning workout for legs and calves!
Cool Down & Stretching
Workout Breakdown
5 Minute AMRAP
1. Sumo Calve raises (x2) to jump squat x 5
2. Dead Swing to Low Squat Calve Raises (x4) x 5
3. Pistol to Calve raise x 6 alt.
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
This is Premium?! 😐
Private Member |
that looks like it was just an oversight, it’s not premium anymore
Private Member |
Good morning , my first workout after whole week drinking beer in Prague and doing a burpee with lovely Zuzka. 😉 Need to get back in shape. 😀
Private Member |
Hey Alex, were you the Zgym member in the short video she posted on fb?! Haha nice! I d also like to see her in person! 😃
Private Member |
Yes, that’s me. And in my defence I have to say I do much better burpees at home. 😀
She is so beautiful it’s amazing. And Jesse also. I admire her so much, not just because she is a great teacher, and stunning beautiful, but she has such a warm heart , you can just feel it. She is a true star for me. I hope in the future her fans will have an oppurtunity for some meet and greet … I sure would come anywhere in Europe. I am super motivated now. 😉
Private Member |
You should meet in Germany! 😉 A small gathering of ZGym members together with Zuska! Hehe! I also admire her, cos I ve been following her for years now and I saw the changes in her life. Amazing! I only feel sometimes a bit disappointed knowing that I will never reach such an athletic performance and the shape body she has. But she can motivate me to keep on trying..!😉
Private Member |
I think the best place to meet is in Prague. It is soooo BEAUTIFUL, I’ll certainly go back again. And it’s her hometown. 🙂
As long as we are reaching goal to be the best version of ourselves , we are doing just fine. 😉
Private Member |
uk
Your burpee looked perfectly fine to me especially considering circumstances :). My brother lives in Prague and yes its amazing place.
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Thank you Katarina 🙂 😉
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kraków, poland
You are so lucky, and I envy you a little! 🙂
Private Member |
Alex, your burpee was great and you looked super excited, and last but no means least, you look fantastic! 🙂 I was in Prague 2 weeks ago and I am jealous you got to meet Zuzka there! Lol! Anyway, I love the idea of having zgym gathering in Prague, that city is absolutely beautiful! I am totally in love with it. 🙂 Xx
Private Member |
Thank you dear Tanja , I still think burpee was awful 🙂 and I was jumping around like crazy person. 🙂 Maybe next time Zuzka will come to Prague we can arrange gathering for Zgym members in Europe. And have a workout with her and some dinner later on … it would be AWESOME. We just have to know a little in advance, so we can buy plain tickets and arrange everything. I would so LOVE THAT. And I belive she sure will visit Prague again. And Jesse has to come too. You can’t even imagine how nice he is. Like super nice. 🙂
Private Member |
I like a lot when you explain some “theory” behind your workout-tedencies. Whereas personally I’m not interested in my calves, because I am not yet super happy with thighs and glutes.. so calves are really details for me. Strong core would be of more interest though. Biceps and triceps are also small muscles, but I feel that they help me more doing push-ups or pull-ups. Should someone train them separately? Anyway, such theory tips are always exciting to read! Thanks!!
Private Member |
curitiba, parana, brazil
Sofia…”I m not interested in my calves” was too good! I am also with you! 😀 I will do the workout (that is a different story) but I am much more interested in core and abs exercises! Hahahah…laughing here! Nice comment. See you, take care.
Private Member |
Zuzka!!! Pistol with 25lb KB?! But I did it, yay! I was used to hold only a 10lb DB, so with the 25lb KB was quite intense. Great wo! Happy Friday! xoxo
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switzerland/, france
thanks for explaining your concept behind calves, very interesting.
question to WarriorZ : does any of you use a wristband activity tracker ?
I find that most (if not all) of them work for endurance based activities, but not for strength.
I am looking at least for one that can help to view my HR live and used as a watch…and be feminine.
Private Member |
tx, usa
I barely learned to do the pistol squat like a month ago and that’s only on my right leg so I couldn’t even believe doing one with weights much less 25 lb. I decided to just do regular pistols. The good news is that today is the first day I was able to do one on my left leg! I had to modify but at least there is progress. Thank you as always Z!
Private Member |
curitiba, parana, brazil
Hi Zu and friends! Strange workout! But I was out of breath…I completed two rounds with extra time. Used 12kg kb for all exercises except pistols, I used 8 kg. The good news is that I could go all the way down holding the kb doing pistols….yes! Butttt hahaha 😀 I can not go back up yet without supporting the foot on ground! 🙁 and on left side (with left leg on floor) I fall down hahaha and my butt touches the floor quickly! It is funny! Laughing but keep practising! See you all, take care.
1st time-03 June 2016- 1 round +exercise 1 and 2 reps of 2 (completed 2 rounds before the video ended).
Private Member |
Zuzka, I also appreciate it when you explain the science behind the exercises. And yes, Misty Copeland is so inspiring! I recently started running with minimalist shoes (on my toes, as if sprinting) to help grow my calves and coincidentally you started focusing on calves in the zgym. I love it that you guide us through even these “minor” goals. Every day I’m grateful for your work, Thank you!
Private Member |
This was fun! Had to do surrender instead of pistols..but I’ll get there someday 🙂
Private Member |
Good 5 minute burner but I had energy to spare so kept going with other Z moves for full 15 minutes. Thank you! Then a 15 minute run. Ready to crush the day now!