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calves



Saturday Morning Drills: Get Gorgeous Calves

Looking for ways to get gorgeous calves? We have the best exercises to get you those envious calves in no time! The calf muscles are made up of two main muscles; the gastrocnemius and soleus. These muscles are used every time you walk, run and go up and down stairs. In order to get the defined calves you are looking for try to following exercises two to three times a week. If you are looking to also lose weight include this with additional lower body strength training  and cardio for best results.

Before you start the exercises below make sure you are properly warmed up by walking or jogging for at least ten minutes. Always use proper form and avoid doing these exercises daily to avoid injury.

Calf Raise

This exercise is good to do if you don’t have access to gym equipment. Calf raises can be done freestanding on just about anything raised up (e.g. stairs, blocks, books, etc.) or even from the floor. For more of a challenge they can be done one leg at a time. To work the inside of your calves, set your feet farther apart and rise up onto the inside balls of your feet. To work the outside, set your feet in close and rise up on the outside balls of your feet. Do not turn your toes in or out as this will put stress on your knees.

Leg Press Machine

This machine is primarily used for the upper legs but shifting your feet slightly will put the focus on your calves. If the machine plate is adjustable, set it a little bit higher. While sitting in the seat and starting with a lower weight (until you figure out how much is best for you) place your toes near the bottom of the pressing plate (where your heels would normally go). Use your toes to push the plate and then slowly let it come back down.
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Exercise During Your Commute for a Daily Dose of Fitness

The biggest excuse people give for not working out is that there isn’t enough time in their day, and the biggest mistake they make is thinking they need to block out time specifically for a workout. If you can do that, and I am entirely convinced 99 percent of people can, great. Spend an hour in the gym getting your sweat on and cross it off your list. For those that truly can’t, usually because of a crazy work schedule, you aren’t off the hook, you just have to get creative. 

Most people have to commute to work, and whether your commute is an hour each way, or 20 minutes total, that’s a significant amount of time doing relatively nothing. Whether you drive, carpool, or ride the bus or subway, you spend some time each day going to and from your work. And you go to work most days of the week. Viola! The perfect built in time to sneak in some fitness. You multitask all the time on your commute any way by checking emails, Facebook, reading the paper or simply catching a few more Z’s, all of which can be done at a later time. Why not knock out your workout- you know, that thing you don’t have time for?


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2011 New Year’s Butt Blast Workout

2011 is rapidly approaching and it’s time to ask yourself, is your bottom half where you what it to be?

This 2011 New Year’s Butt Blast is a workout designed to target every muscle of the lower body and push it to the max. Every muscle is challenged, both strength- and endurance-wise. The front squats and squat jumps are designed to target the glutes, hamstrings, quadriceps, hip flexors, and calves, all while increasing your heart rate to burn calories and build endurance. The lunges, backward lunges, and side lunges are designed to target the glutes, hamstrings, quadriceps, and hip flexors. The step-ups are designed to target the quadriceps, calves, glutes, and hip flexors all while increasing your heart rate and, lastly, the bend over kickbacks are designed to target the glutes and hip flexors.


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Fitness Tips for Your Next Snorkeling Adventure

I just recently got back from Maui, Hawaii and what a beautiful place; it is truly paradise. I had the privilege of snorkeling for the first time and it is now a hobby of mine, especially because it is such a low cost hobby: you can pick up a mask, snorkel and fins for around forty bucks.

Snorkeling is absolutely amazing and I totally recommend it if you have never been. Being able to see life  under the sea is simply breathtaking. The coral, rock formations, thousands of different species of fish, and, of course, the gigantic sea turtles are all a sight to see.

Although snorkeling was a blast and a half, it was definitely a workout. My entire core, shoulders, hip flexors, quadriceps, hamstrings, calves, and ankles were completely worn out. Below are the benefits of snorkeling, as well as an exercise routine that will help condition you for your next snorkeling adventure.
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