Day 4 · Sunday 4 October Today
Bodyweight calf raises
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Chair assisted bodyweight calf raise
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Chair assisted bodyweight calf raise
- Stand tall and hold a wall or chair for balance
- Rise up onto your toes
- Lower your heels back down slowly, staying controlled
- You can alternate one leg at a time if needed
Intermediate Bodyweight calf raise
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Bodyweight calf raise
- Stand tall
- Rise up onto your toes and pause briefly at the top
- Lower your heels back down slowly, staying controlled
- Repeat at a steady pace
Advanced Step negative calf raises optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Step negative calf raises
- Put the balls of your feet on the step and lower your heels down beneath the step level
- Then come up higher onto your toes
- Hold a weight for added resistance