Name: Playbook - Caitie June - Dumbbell Only Quads & Calves
Uploaded: 2024-03-19T14:46:07.657Z
Duration: 50 min
Description: Dumbbell Only Quads & Calves

melissa

Lower body: quads and calves focused. Dumbbell only- great for beginners or at home!

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

- Start with your back foot on a plate or platform 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up
-repeat on other side

Rear foot elevated split squat

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises (toes forward)

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Calf raises (toes outward)

Dumbbell Only Quads & Calves

I love her workouts so much -straightforward and to the point, easy to scale up or down and modify. Best workouts in here

Jasmine Galjour

Ashley

DB ONLY- full body

DB ONLY- glutes & hamstrings

DB ONLY- quads & glutes

Full Body DB ONLY

Katie

Emily H.

Definitely feel the burn in the biceps on this one

Lauryn

DB ONLY upper body

DB only Legs

Maria

Rosie

Havent tried your workouts yet so Will be fun to start a new program!

Rebecca

DB ONLY- upper body

The last set video was not working. It was black

Melissa

DB only Arms

Made figuring out what to do real simple. Thanks Cait!!

Caryn Hadnot

Not really 30 minutes, apart from that great workout

Evelien

DB Only UpperBody

Perfect quick workout I’m definitely feeling it 😁

Christina

TRIGG

I love this one! The length of the workout and the muscles it works on!

Dana

Arms & Shoulders DB Only

Dumbbell Only Full Body

Shoulders & Triceps

Quick but effective arm workout! Feeling it 🔥

Brittney

Rachel Ruczynski

So good! Having trouble finding JUST dumbbell exercises!

Arms

Krissy 🩵

Love DB only upper body workouts! This one was great!

Chest & Tris DB Only

Kayla

I loved this!!! 
Especially when the gym is busy at 5pm!! 💃🏽💃🏽💃🏽💃🏽

Mariah Biswell

Dumbbell Only Glutes & Hamstrings

Dumbbell Only Legs

Upper Body: back and biceps

First glute workout I’ve done, been too shy in the past. It was really helpful to have it all explained step by step!

Gemma

Dumbbell Only Glutes

Probs won’t be able to move my arms tomorrow 😮‍💨 ouchie

Madi

Really felt a burn on this one! Easy to follow for beginners in dumbbells!

Joslyn

DB only Upper Body

Amazing! Definitely feeling it. Kind of confused on the RDL’s still but the video and description definitely helped! 🩵

Great workout🙌 I’m exhausted but in a good way 👍

I have always struggled with RDLs (incorrect form) so having some tips on how to improve that would be great! Otherwise great workout… left my legs dead

Kate

Loved loved loved this one!!! The intensity and duration was perfect.

Omgggg the burn. Hurts so good! Is it 7.5 lbs you’re using for these sets?

Dumbbell Only Quads & Calves

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