Calf workouts

A 45-minute boxing conditioning session that builds the engine rather than the technique.

A 25-minute calf specialisation for men, built for people whose calves refuse to grow.

A 40-minute session for court sports — basketball, tennis, volleyball — where the first two steps decide the point.

German Volume Training for the lower body: bench front squats at ten sets of ten, Romanian deadlifts at ten sets of…

A 35-minute advanced home conditioning session for men, no equipment and around 420 kcal.

A 15-minute beginner home calf and ankle session for women. Standing calf raises at 25 reps, single-leg floor raises,…

A 30-minute advanced home power session for men. Plyo push-ups build upper-body explosiveness, double jump squats and…

A 35-minute advanced home leg session for women, around 400 kcal without a single weight.

A 40-minute advanced home leg session for men, roughly 460 kcal with no equipment.

A 25-minute beginner home leg session for men. Bodyweight squats build the base pattern, forward lunges introduce…

A 35-minute home leg session for men built on volume rather than load. Bodyweight squats at 20 reps and walking lunges…

A 35-minute home leg and glute session for women. Bodyweight squats at 20 reps and walking lunges do the bulk of the…

A 25-minute beginner home lower-body session for women. Bodyweight squats, side lunges, glute bridge marches and…

A 20-minute home leg session for men that only needs a wall. Wall squats, 45-second wall sits and paused wall squats…

A 20-minute wall-based leg session for women. Wall squats, 45-second wall sits and paused wall squats load the quads…

A 40-minute session for kickers — martial artists, footballers, anyone whose sport is decided below the waist.

A 50-minute barbell leg day: back squats and front squats for the quads, Romanian deadlifts for the hamstrings and…

A complete 40-minute leg day: barbell squats and leg press for the quads, Romanian deadlifts for the hamstrings and…

A 35-minute beginner lower-body session for women using bands and light barbell work.

A 65-minute advanced lower-body power session for men. Front squats and single-arm deadlifts at five reps build…

A 45-minute leg session for field-sport athletes. Box jumps train reactive power, Bulgarian split squats and walking…

A 50-minute advanced quad session for men. Alternate leg press at five sets of six loads each leg heavily, front chest…

A 40-minute strength session for runners. Walking lunges and step-ups build single-leg strength, hip thrusts…

A 45-minute advanced session for rotational power, built for martial artists.

A 50-minute advanced session for building sprint speed. Power cleans at five sets of five train triple extension,…

A 40-minute leg session for strikers. Lunge front kicks train the kicking pattern under load, jump squats and jumping…

A 35-minute footwork and conditioning session built on the counter-puncher's game: see it coming, move first.

One hundred push-ups, one hundred V-ups, one hundred bodyweight squats and a ten-kilometre run.

A 30-minute beginner conditioning session built like a first day at a boxing gym.

A 45-minute session for improving vertical jump. Trap bar deadlifts build the pulling strength that underpins every…