2A STANDING CALF RAISE
SETS: 3 REPS: 16-20 REST: 60 SEC.
Use a standing-calf-raise machine, or hold a dumbbell in one hand and stand on an elevated surface, such as a box (as shown here), or an aerobics step. Lower your heels toward the fl oor, knees slightly bent, until you feel your calves stretched to the limit . Hold the bottom position for a few seconds, and then drive the balls of your feet into the surface, lock your knees, and raise your heels as high as possible . That's one rep.