The Calf and Abdominal Free Workout

How many of you wish you could have a nice six pack of abs to show off at the beach, or anywhere else for that matter? You are definitely not alone in that desire. As a matter of fact, that is probably one of the most desired physical attributes you can possess. The abdominal free workout you are reading can put you on the right path. You probably already know that a big part of showing off your abdominal development is keeping your body-fat levels low enough to be able to see it. That is definitely important, but I am not going to go into nutrition in this article. I will save that for another article later on. What I will discuss in the Calf and Abdominal Free Workout is how to train to maximize the muscular development of these areas. A small, well defined waistline and huge, ripped calves will set you apart from most bodybuilders right away. That is our goal in this article, so let’s get to it!

First, we are going to do some ab resistance training. I like to begin with an exercise that I call Rope Crunches. Go over to the cable crossover machine and attach the rope to the top cable. If there is not a rope, don’t worry, just use any handle instead. Set the weight stack to a light, easy weight and take hold of the rope or other handle you have selected. Kneel down in front of the weight stack and, holding the rope against the top of your head, crunch your abdominals by rolling your shoulders down toward your hips while exhaling hard. Return to an upright kneeling position and do it again for about 20 reps. This exercise is really just like doing a crunch on the floor, but you do it kneeling to allow for added resistance from the weight stack. After this set, stand up and stretch your abs for a little bit. Add some weight and do 4 sets of 20 repetitions with 1 minute of rest between each set.

The next exercise in this abdominal free workout is the Hanging Leg Raise. You can do this by using one of the stations that looks like a chair without a seat, where you support yourself on your elbows and forearms. If you don’t have access to one of those, you can hang from a chin up bar. No warm up on this, just get to it. When you are in position, lift your feet up curling your hips up toward your shoulders in a reverse crunch motion. Go as high as you can comfortably go while maintaining tension on your abdominals. If this is to difficult, you can keep your legs bent and lift your knees through the range of motion. Do 4 sets of 10 reps and rest for 1 minute between each one.

The third and final ab exercise in this abdominal free workout is twisting Incline Sit Ups. Sit on an Incline Sit Up board and secure your feet. Place your arms across your chest and lean back until your torso is parallel to the floor. Hold it for a second and come back up. Each time you come up, alternate between twisting your right shoulder toward your left knee and your left shoulder toward your right knee. Do 4 sets of 20 repetitions resting for 1 minute between each set. For a fantastic book about getting a great set of abs, Click Here!

Use the Abdominal free workout along with this bodybuilding training.

Congratulations! You have completed the abdominal free workout and are well on your way toward achieving the rock hard abs you are after! The next step is to force those calf muscles to grow with some intense effort. I will only have you focus on two calf exercises, but they are very effective ones if you do them right.

Walk over to the Seated Calf Raise machine. Start with a light weight, sit down and get into position. Pressing with the balls of your feet, raise your heels as high as they can go and hold it for a second. Lower your heels and repeat for a total of 12 repetitions. Stretch your calves and rest for 1 minute. Add enough weight to do 15 repetitions but just do 12 reps for 4 sets. Stretch and rest for 1 minute between each set.

Go to the Leg Press machine and put a light weight on. Get into the machine and get ready for some toe presses. Keep the safety locks in place and push the weight out until your legs are fully extended. Your feet should be about 8 inches apart with only the balls of your feet and your toes touching the pressing platform. Allow your toes to come toward you a little, stretching the calf muscles, then press the platform with the balls of your feet explosively until the calf muscles are fully contracted. Pause for a moment at the top and allow your toes to come toward you again and repeat for 20 repetitions. Stretch your calves and rest for 1 minute. Add some weight to make this a little more difficult, and do 4 sets of 20 repetitions in the same manner.

The Calf and Abdominal Free Workout is completed. You will probably be tired and sweaty. Almost definitely you will be sore tomorrow. None of that matters, because when you hit the beach in your swimsuit, your well defined six pack from the abdominal free workout, and massive, ripped calves will draw so much attention to you that you won’t be able to wait to get back to the gym and do it all over again! Now go home, drink a protein shake and get some rest.

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Try this workout for bodybuilding calves.