Calf crucifixion – the four minute calf workout

Calf crucifixion – the four minute calf workout

Calves are notoriously stubborn. Sometimes, no matter how many reps you perform or how much weight you add, they appear to lag behind other body parts. Our four minute calf workout is designed to crucify your calves and spur them into growth. Warning: If you don’t like severe DOMS, walk away, whilst you still can!

Four minutes may not seem like a long time, but you would best to reserve judgement until you have completed the workout. The workout is a form of HIIT (High Intensity Interval Training) which will push your calves far beyond what they are accustomed to.

You will need a stop watch to hand when executing the workout which is structured as follows:

  1. Set the weight on the standing calf machine to a weight in which you can manage ten controlled reptitions. Perform the machine standing calf raise for twenty seconds. Try to make each rep 2 seconds in duration so you will perform around 10 reps.
  2. Without any rest, stand next to the calf raise machine and perform quick calf raises on the floor just using your bodyweight. Complete these for ten seconds.
  3. Repeat step 1 but with a reduced load which you can manage
  4. Repeat step 2
  5. Repeat step 3 but with a reduced load which you can manage
  6. Repeat step 2
  7. Repeat step 5 but with a reduced load which you can manage
  8. Repeat step 2
  9. Repeat step 7 but with a reduced load which you can manage
  10. Repeat step 2
  11. Repeat step 9 but with a reduced load which you can manage
  12. Repeat step 2
  13. Repeat step 11 but with a reduced load which you can manage
  14. Repeat step 2
  15. Repeat step 13 but with a reduced load which you can manage
  16. Repeat step 2
  17. ... Sob on the floor

The four minute routine is short but very intense. It is suitable at the end of your leg session or as an addition after one of your other sessions if you plan on training them more frequently. We would not recommnd using this workout more than twice per week, and be prepared for some serious DOMS on the days folloing the workout!



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