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ABS + CALVES (1 Week Routine)

Writer's picture: MJ StockMJ Stock

Day 1:

1. Plank: 3 sets of 30 seconds

2. Russian Twists: 3 sets of 12 reps (each side)

3. Leg Raises: 3 sets of 12 reps

4. Bicycle Crunches: 3 sets of 12 reps (each side)

5. Standing Calf Raises: 4 sets of 20 reps (use a weighted calf raise machine or hold dumbbells)

Day 2:

1. Mountain Climbers: 3 sets of 30 seconds

2. Side Plank (each side): 3 sets of 20 seconds

3. Flutter Kicks: 3 sets of 15 seconds

4. V-Ups: 3 sets of 10 reps

5. Seated Calf Raises: 4 sets of 20 reps (use a calf raise machine or place a weight on your knees)

Day 3: Rest

Day 4:

1. Plank: 3 sets of 45 seconds

2. Russian Twists: 3 sets of 15 reps (each side)

3. Hanging Leg Raises (if you have access to a pull-up bar): 3 sets of 10 reps

4. Bicycle Crunches: 3 sets of 15 reps (each side)

5. Standing Calf Raises: 4 sets of 20 reps

Day 5:

1. Mountain Climbers: 3 sets of 45 seconds

2. Side Plank (each side): 3 sets of 30 seconds

3. Flutter Kicks: 3 sets of 20 seconds

4. V-Ups: 3 sets of 12 reps

5. Seated Calf Raises: 4 sets of 20 reps

Day 6: Rest

Day 7:

1. Plank: 3 sets of 60 seconds

2. Russian Twists: 3 sets of 20 reps (each side)

3. Hanging Leg Raises (if available): 3 sets of 12 reps

4. Bicycle Crunches: 3 sets of 20 reps (each side)

5. Standing Calf Raises: 4 sets of 20 reps


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