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How to get knockout calves in 4 weeks

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June 1, 2011

How to get knockout calves in 4 weeks

Hi, it’s William again and this time we are going to talk about how to get great looking calves by undertaking the following fitness courses – for both men and women!

To really work your calves you can go to a gym and use a machine but how boring is that?! You can still use free weights but I like to take an outdoor bootcamp and run up hills to build the calf muscles, I’m talking about hill reps or fell running - the steeper the better!

Here’s some great fitness courses you could do to build your calf muscles:

You will need a skipping rope, some weights and a small ledge, stairs and box or bench.

You will work out for one minute on each exercise.

Skip – stay on your toes.

Calf raises – just drop your heel off the ledge and extend back up (can be done with weight or without).

Side jumps – put your hands on the box or bench and jump over and back again with your feet together.

Stair reps – run up the stairs, staying on your toes and make sure you hit each step on the way up.

Do the circuit 3 times with one minute rest in-between.

To get the best results you can do a hill run or both fitness courses- the run and circuit a couple times a week. You will definitely see the difference before you know it!

If you want to try group fitness classes do the hill run with a partner you can sprint up the hill while the other holds them back by using a jumper or towel around there waist – I’m sure you’ve done this before in a BMF outdoor bootcamp! Make sure you talk to each other to ensure you are working hard but not that hard that you’re not moving at all. Swap over at the bottom of the hill and repeat 5 – 10 times each.

Hope you enjoy this one and let me know how you get on.


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