Exercise for Calves
Standing Calf Raises:
This is a workout for the lower legs calf muscles and it can be done freestanding or using a stand calf raise machine. Keeping your feet together, toes pointing forward and holding weights in each hand on the sides raise to the level possible until you feel you are standing on your toes, keep your heels as erect and firm as you can moving at he ankles only and then get back in the original position. This workout can be done for each leg separately but recommended only when one has built up strength to support the whole body with one leg and is comfortable doing it. To strengthen the inside of the calves set your feet apart and rise with balls of the feet inwards and for outside claves keep the feet close and rise on the outside of the feet’s ball. Bending and straightening of the knees should be avoided because it reduces the tension on the calves giving low results.

Seated Calf Raises:
This has to be done in seated position, So sit on a chair and hold weights resting on the knees and push your lower legs upwards such that the heels become raised and you notice lower legs are now on the toes with a good stretch and flex the calves at this position for a few seconds then move your lower legs to the flat platform position and repeat this motion until you fail to do it further or you have done the desired amount of repetition .There’s a catch to this exercise which is that the initiation of the upward motion has to be rapid and sudden at the same time it should be in a controlled manner for better results. Since the motion is very rapid hence there is a chance that your calf muscles will develop faster compared to your other body parts.

Exercise for Glutes
Bench Step-ups:
Position your body facing a bench or tall aerobic step although beginners are advised to start with lower step with dumbbells held down your side or up the shoulders whichever is a balanced posture, now place a foot evenly on the bench and lift the other foot to bring both legs on the bench and make sure the legs are safely on the bench at the peak of the movement. Now lower your foot with which you started back to the ground followed by the other .you can swap the feet according to your comfort changing from one leg to another. There’s an advanced format for this work out which requires you to plant your foot on the bench with a straight body , hands kept on your hips as you lower your body down with the same leg .Repeat this until the desired repetition are achieved .This will give you a solid glutes in no time.

Leg Lifts:
Lay back on the floor, head facing forward lift your straight leg above the floor slightly more than the hip level. Repeat for both legs.

Exercise for Abs
Crunches:
Lying on your back with bent knees, leveled feet on the floor and keep hands behind your head for support. Lift your upper body upwards with your abs contracting and exhaling. Pull your abs in as you go up and relax them when returning in the original position.

Bent Knee Crunches:
This version requires you to lift your knees above the hips moving them towards the elbows with same breathing pattern as the earlier crunch.

Workout 4
Body Part Exercise Reps Weight % 1RM
Calves Standing Calf Raises 12 60
8 80
6 90
10 60
Seated Calf Raises 12 60
8 80
6 90
10 60
Glutes Bench Step-ups 12 60
8 80
6 90
10 60
Leg Lifts 12 60
8 80
6 90
10 60
Abs Crunches 12 n/a
8 n/a
6 n/a
10 n/a
Crunches with bent knees 12 n/a
8 n/a
6 n/a
10 n/a

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