Easy Full Body Exercise Move: Plie Squat with Calf Raises

Yes, I'm talking about plie squats and calf raises today! Don't run away! Those of you that know me, well, you know I'm a big girl. So when it comes to running on the treadmill (sounds like a herd of horses running), it just doesn't happen for me. I think I lasted 2 minutes yesterday when I tried.

Very rarely do I push myself so hard doing one workout move that it makes me sore. The plie squat is an exception to this rule. :) I'm not sure if I made this move up, because it's a combination of a few different ones, but if I did you can thank me now because WOWZA this thing will give you results!

best all over exercise move plie squat with dumbbell calf raises

So basically you start in the plie position. It's like a wide squat but your feet are diagonally pointed outwards. So grab a medicine ball, a milk jug, whatever you have around to use for a weight. I used a 6 pound medicine ball to start off with, and am working my way up to a 10 pound dumbbell.

best all over exercise move plie squat with dumbbell

So this is you, in the plie stance, with your dumbbell. Now you squat down. When you lift back up, you're going to do a row like in the picture below, and you're also going to go up to your tip-toes making it a calf raise as well.

best all over exercise move plie squat with dumbbell

The woman in this picture is not doing the calf raises. For those that are unfamiliar with calf raises, see the image below.

best all over exercise move plie squat with dumbbell

So let's break this down:

You're going to go into a plie stance, which is like a wide squat but with your toes pointing out.

Then you're going to squat down (feel the burn!).

On your way back up you're going to do a row (basically pull your elbows up so your fists are even with your chest).

Then you're going to do a calf raise (which is just standing on your tip toes).

You will feel all of your muscles working - I'm talking glutes, abs, arms, everything!

Do 3 sets of 15. You will be sore in the morning!


  1. Mary Williams says

    Hmm! Thanks for sharing. I’ll definitely give this a try, sounds like something I could fit in, even when I don’t have time to do a whole workout!


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  2. […] Plie Squat with Calf Raises (images) Front Squat :40 Back Squat 1:20 Box Squat Zercher Squat :19 Overhead Barbell Squat :12 DB Squat :46 Jump Squat 2:01 DB Jump Squat :12 Pistol (one-legged squat) :34 Back Squat with Elevated Heel :42 Sissy Squat :35 Hack Squat :09 […]

  3. […] #5 Calf Raises with the Dishes Dishes – the most dreaded chore of the day. For this exercise, you’ll need to wash your dishes, either by hand or with the dishwasher. After your dishes are cleaned, get ready to put them away. For each dish, stand up on your toes until you can feel the stretch in your calves. After you put the dish away, slowly lower your heels down until you’re standing flat on the floor again. Do one calf raise per dish until your entire load is put away. Want an even better burn? Look silly and do some plie squats. […]

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