BL Gym

One-Leg Calf Extension


 

A few keys to remember:

· Progress gradually. Don’t try to do too much too soon. Listen to your body. When you need a rest, rest.

· A solid program must train both the upper and lower body.

· Know why you are performing each exercise. Set goals and lift weights because you want to, not because someone wants you to.

· Always breathe during a repetition and go through a full range of motion.

· Always consult with your family doctor before beginning any new exercise program.

Comments about “One-Leg Calf Extension”

  1. but says:
    August 30, 2011 at 12:55 pm

    esey pese

    Reply
  2. Chicken says:
    May 30, 2010 at 7:32 pm

    Its easy and quick, I like it

    Reply
  3. Man says:
    June 24, 2009 at 1:09 pm

    What a nice workout

    Reply
  4. Zay says:
    June 24, 2009 at 1:08 pm

    It was alright

    Reply
  5. the who monster says:
    May 27, 2009 at 2:03 pm

    these excersises are obviously working for the guy in the video. :P

    Reply
  6. Natoni says:
    February 28, 2009 at 8:51 pm

    me-person; just go to Sports Authority and get weights. They are not that pricey$

    Reply
  7. the me-person says:
    October 12, 2008 at 9:07 pm

    Looks like a nice, quick exercise. Most of the stuff on BL Gym needs weights

    Reply
  8. guitarmasta says:
    July 20, 2008 at 8:35 am

    do these with both feet on a stair you get double the workout

    Reply
  9. muffin-luv-r says:
    June 1, 2008 at 10:22 pm

    Those look cool and easy. Maybe I’ll try them. I hope they work!

    Reply
  10. so_bored_2_day says:
    April 22, 2008 at 7:34 pm

    Umm on the main page it says start by doing one circuit then do the second one, start with one set of 10 repititions per circuit and gradually improve until you can do three sets…Does that mean do each excercise 30 times or the set 3 times…?

    Reply
  11. myles12 says:
    April 22, 2008 at 12:15 pm

    these videos really work but some people say there easy there NOT if they are do 30 a day instead of 20

    Reply
  12. viper says:
    April 11, 2008 at 11:05 pm

    cool I’ll try it with a 100lb weight vest; I’m always looking for good new exercises, one can only think of so many!.

    Reply
  13. Stinkbob says:
    February 10, 2008 at 7:07 pm

    Can you do this on a treadmill?

    Reply
  14. stinkbob says:
    February 4, 2008 at 5:42 pm

    Yes this is verry cool.

    Reply
  15. stinkbob says:
    February 4, 2008 at 5:42 pm

    yeah this is cool.

    Reply
  16. jaja says:
    February 2, 2008 at 9:30 am

    cool

    Reply
  17. Maish says:
    January 30, 2008 at 7:34 pm

    You stand on your right foot and fold your left foot behind the right one.

    Reply
  18. stinkbob says:
    January 26, 2008 at 10:19 am

    This looks easy maybe I can do it.

    Reply

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  • ADVERTISEMENT
  • Here's a simple dumbbell-based program to get you started.

    Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.

    First circuit:
    Reverse Lunge
    One-Arm Shoulder Press
    One-Arm Lat Row
    One-Leg Calf Extension
    Biceps Flexion (Curl)

    Second circuit:
    Wide Squat
    Chest Press
    Rear Delt Row
    Narrow Squat
    Triceps Extension
    One-Leg Raise
    Trunk Flex

    To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.

    The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.

    >> Download a training log