5 Day Split Workout Routine for Building Strength: Day 3: Quads & Calves

If you have a set of weights at home and you want to get stronger but you have no idea where to start, this 5 Day Split Workout Routine for Building Strength is for YOU! This video is Day 3 which focuses on dumbbell exercises for the quadriceps and calves.

If you are new to this routine, I would suggest starting with Day 1: Chest + Biceps here:    • 5 Day Split Workout Routine for Building S...  

This 5 Day Split Workout Routine is designed to work different parts of the body once a week by supersetting two muscle groups together each day. The key to success in this program is choosing your optimal weight for building strength. You want to choose a weight that feels challenging to complete a full minute of. Since you are only working each muscle group once per week and this will allow for plenty of recovery before you hit that muscle group again!

You begin this workout by completing a short warm up that focuses on dynamic movement patterns that target the muscle group you will be working that day. In the cool down phase, you will complete three static stretches for those same muscles to complete the workout session.

Workout Format ⏱: 4 x Superset Intervals (60 sec work/15 sec rest)
Equipment: Chair, Dumbbells (Choose a weight that is challenging to do for a minute)

Warm Up: (2.45 min)
Squat Hip Openers
Lateral Leg Swings
Dynamic Quad Stretch
Standing Toe Touches

Workout: (20 min)
Superset 1️⃣: Goblet Squat + Single Leg Step Ups
Superset 2️⃣: Standing Calf Raise + Seated Calf Raise
Superset 3️⃣: Single Leg Squat + Wall Sit
Superset 4️⃣: Sumo Squat Calf Raise + Single Leg Calf Raise

Stretches: (3 min)
Standing Quad Stretch
Hip Flexor Stretch
Split Stance Calf Stretch

#legdayworkout #workoutplan #lowerbodyworkout

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Best known by her followers as Healthy with Kelsey aka "sunshine in human form", Kelsey is an award-winning, certified fitness trainer and content creator based in Vancouver, Canada.

With her background as a holistic nutritionist, and anti-diet educator, she helps chronic dieters and exercisers liberate themselves from diet culture, build body confidence and move their body unapologetically with joy! She will empower you to show up fiercely, let go of self judgment and discover your curvy confidence!

Disclaimer: If you are new to exercise or planning on embarking on a new fitness program, you should consult a licensed physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice. Please know that performing any exercise or program is solely at your own risk.

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