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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 |
santa cruz, ca
I agree this workout was a little “different” (haha), but very good! I have to admit I did not really feel much challenge in the calves, at least nowhere near as much as my butt! My calves have always been very strong, though, because I played soccer from age 4-16 and have been athletic ever since. I think my calves got some work, but I felt my glutes and thighs more.
I used my 45 lbs KB for exercises #1 and 2. I like that in the dead KB swing you have to really use your glutes to swing correctly while keeping the back straight. I felt it certainly!
I used my 25 lbs kb for the pistols. Yeah, that was a challenge, but it was also good for my mind! I had to really concentrate and not get distracted by thoughts (good meditation) and focus on pushing off my heels. I think that’s the first time I’ve been able to do pistols with this kb! Unless I’ve done it before and forgot..?
I did this once through, and it took me about 6 minutes to complete because I used heavier weight and did each move to its fullest potential. I did Black Diamond #7 to work my upper body and abs, then did this workout again, still about 6 minutes. I feel complete.
Thank you, Zuzka! I really enjoyed this workout.
Private Member |
santa cruz, ca
Also would like to point out that short people like me can’t be in sumo squat position with a KB without it being on the floor, haha. I have to use blocks.
Private Member |
Did LBS 17 and Black Diamond 7 today instead. Reading the comments I’m intrigued about this routine though and will try to fit it in tomorrow.
Private Member |
I made this a 15 min AMRAP and managed to do 5 full rounds. This is really hard one and I really felt my inner thights working (and I love it)… I couldn’t do pistols so I did surrender squat instead. Pistols are still challenging for me even without the kb lol. Anyway I am dripping in sweat. Now Imma do some beast kb swings and stretch and call it a nite…
Happy weekend WarriorZ!
Private Member |
I plan on doing surrenders too. Great idea! Still can’t master the pistol without assistance.
Private Member |
Hey Nia! I had to make afjustment since those pistols are still “work in progress”, somedays its going fine and somedays its #facepalm bad haha… I was still pushing hard and I bet you did too… 🙂
Private Member |
Hi! I like to know how I am supposed to make pistol since I have very short tendons.
Can you explain or show alternatives since I can not go down all the way without my heels coming up high or me tipping backwards. Thank you and have a nice weekend!
Private Member |
carpinteria, ca, usa
meh
Private Member |
Yay!! My KB was only 20 lbs, did 4 dead swing and low squat calf raises in the second round. Finished the second round, because this is pre-slider workout for me 🙂
Plus 3 pull ups, 3 chin ups!! 😀
Thanks, Zuzka!!! You rock!!!!
Private Member |
Love this one! I made it a 10 minutes AMRAP. 😉
Private Member |
In the 3rd rep of #2 of second round 😀
Loved it!!! Thanks, Zuzka!!!
Private Member |
curitiba, parana, brazil
Hi Zu…this one is done! 2 rounds-6:30