Samara Donald is: The Gym Coach

Make the most of your workout!

Look HOT in High Heels

Ask anyone who knows me and they’ll tell you my 2nd passion hobby (next to fitness) is high heels. The higher the better! What girl doesn’t love a stiletto? They make your legs look long and your butt look firm! But to really turn heads when wearing heels, your calves should also look their best.

But working out the calves in isolation can be sooo boring, and feel like a waste of time. Here is a great way to get a full body work out while focusing on the calves. This is an advanced exercise which will also develop great balance. If you can’t complete the full 10 reps in each set without re-setting your balance – don’t fret. Just keep working this superset 2x per week, and you’ll see major tone and balance improvements next time you wear those 3” beauties!

Muscles worked: Calves, legs, shoulders, abs
You will need: One medium weight dumbbell or medicine ball
Time to Complete: 8-10 minutes

This is a superset exercise, which means you’ll do 2 (two) exercise sets back to back, rest 60 seconds, then repeat. Do the full Superset 3 times in total, 2-3 times per week.

Exercise Set 1:

  • Stand with feet slightly wider than shoulder width, toes pointed out (45 degree angle).
  • Holding one dumbbell, or medicine ball, raise on to the ball of your feet – this is the starting position.
  • Now, at the same time, press the dumbbell/ball up into an overhead shoulder press while declining into a plie squat
  • Return to the starting position (keeping on the balls of your feet the whole time!)
  • Repeat 10 times (10 ‘reps’).

(minimize rest between Exercise set 1 & 2)

Exercise Set 2:

  • Stand with feet slightly about shoulder width, toes pointed forward.
  • Holding one dumbbell, or medicine ball, raise on to the ball of your feet – this is the starting position.
  • Now, at the same time, raise the dumbbell/ball out in front of you until it hits eye level, while bending at the hips and declining into a narrow squat
  • Return to the starting position (keeping on the balls of your feet the whole time!)
  • Repeat 10 times (10 ‘reps’).

Rest 60 seconds, then repeat the full Superset (both exercises) 2 more times
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This entry was posted on August 31, 2009 by in Exercises, legs.
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