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Hi, my name is Lisa Gaylord. I’m a Personal Trainer with lisagaylord.com. I’m here at Metropolis Fitness in Miami, Florida. In this clip I’m going to give you some tips on how to do calf exercises without using machines, and you’ll need a bench. I’m inside of a gym; so I’m going to use my bench step. If you’re at home; actually anywhere; if you’re waiting for a bus on the side of a curve; you’re putting money in the meter for your car; you’re can pretty much do calves anywhere. But you got to remember with calves; they are a very particular type of muscle. If you’re walking all day long; remember you’re working your calves. Ladies if you’re wearing high heels all day; you’ll also want to remember that overstimulating the calf muscles, you’re not going to be walking too well the next day. So you want to do this very slow. First thing I want to do is, foot up against whatever I’m stretching on. I want to do a standing stretch; enough pressure into my calves and my ankles; so I’m getting setup and prepared for blood flow in that area. So make sure you’re stretching both calves. First thing I want to do is one leg. So one leg’s up high; the other working leg is going to be on the extended part. I’m going to drop down with one leg; press up. Again, this is going to feel very light; but it’ll probably over time make a difference, until you can feel comfortable that you can put both feet down; need a little balance for this; and all the way up. So, all the way up and all the way down. You want to try to come to the tippy, tippy, tippy part of your toe and you can rock back from your little toes to your big toes; big stretch down. Don’t do more than fifteen or twenty repetitions the first time out on doing it. They’re very particular exercise, you’ll get very very sore on your calves. Okay? So again, after you’ve done the routine, make sure you stretch again. Okay? And this is your tips for getting calves without using machines. This is Lisa Gaylord, thank you for watching.
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