10 Minute Natural Bodybuilding Calves Home Workout Routine

Today I want to share with you a video blog that shows you one of my natural bodybuilding 10 minute calves home workout routines.

While many trainees who train at home think that unless you have a calf raise machine, you cannot have a good calves workout, as you will see, this calves routine can be done with minimum equipment. For this workout we will be using some dumbbells and a technique called dropsets in which you take a weight, go to failure, lower the weight, hit failure again, and repeat the cycle 2 more times. The last part of the drop set will be performed with no weight.

In order to allow for full range of motion I will use a couple of 25-lb plates that I will put next to each other in order to put the ball of my feet on them and have my heels go down (thus giving me a much needed stretch). If you don’t have a way to create a raised surface, then not a problem. Simply use the floor in this case.

The key thing to remember is that calves recover quickly so it is essential to not allow much rest in between sets.

With that said, here is your 10 minute calves home workout routine:

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10 Minute Natural Bodybuilding Calves Home Workout Routine
 

Home Calves Workout with Multiple Dumbbell Pairs

Standing Dumbbell Calf Raises 8-20 reps
Lower weight and immediately do
Standing Dumbbell Calf Raises 8-20 reps
Lower weight and immediately do
Standing Dumbbell Calf Raises 8-20 reps
Put the weights away and immediately do
Standing Dumbbell Calf Raises to failure with just the bodyweight

This is 1 set. Rest 20 seconds and repeat 2 more times.

Home Calves Workout with a Single Pair of Dumbbells

If you don’t have a collection of dumbbells like I do, then do the following instead:

Standing Dumbbell Calf Raises 8-20 reps
Put the weight away and immediately do
Do some Bodyweight Standing Dumbbell Calf Raises to failure with just the bodyweight
Pick up the weight back and do some
Standing Dumbbell Calf Raises 8-20 reps
Put the weights away and immediately do
Standing Dumbbell Calf Raises to failure with just the bodyweight
Pick up the weight back and do some
Standing Dumbbell Calf Raises 8-20 reps
Put the weights away and immediately do
Standing Dumbbell Calf Raises to failure with just the bodyweight

This is 1 set. Rest 20 seconds and repeat 2 more times.

Natural Bodybuilding Calves Workout Notes:

1) Use two 25-lb plates in order to allow for a heel stretch.

2) If you don’t have a couple of 25-lb plates, then simply use do the calf raises on the flat floor.

3) Do this arms workout twice a week.

4) For more information on different training splits please take a look below:

Bodybuilding Training Split #1:

Day 1: Chest, Biceps, Triceps
Day 2: Legs
Day 3: Back, Shoulders, Abs
Day 4: Rest
Day 5: Start Over

Bodybuilding Training Split #2:

Day 1: Chest, Back, Abs
Day 2: Legs
Day 3: Shoulders, Biceps, Triceps
Day 4: Rest
Day 5: Start Over Bodybuilding

Bodybuilding Training Split #3:

Day 1: Chest, Shoulders, Triceps
Day 2: Legs
Day 3: Back, Biceps, Abs
Day 4: Rest
Day 5: Start Over

If you have found this knowledge useful you may want to check out the MI-40 program, which is jam packed with muscle building information. And if you choose to get it, I will also give you my Body Re-Engineering program (with over 21 weeks worth of workouts) for FR E E. For details and review of the MI-40 program click here.

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3 Comments

  1. I can’t wait to try it tomorrow. Today was my arms and chest day.

  2. Fue sin duda interesante para mí leer este artículo. Gracias por ello. Me gustan esos temas y todo lo que está conectado a este asunto. Definitivamente quiero leer más en este blog en breve.

  3. Such an amazing blog you have posted dear i like it and also suggesting it to my friends for visiting your blog because it has really admirable and informative data which provide us through your blog so i would like to thank you for sharing it with us and also appreciate you on this so keep it up.

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