Kirk Miller's Hero Sessions

Day 2


Today’s tip:

Concentrate hard on the mind to muscle connection on all calf exercises. Then get your cardio in the bank afterwards. Your lower back might be screaming from the first day’s workout so be careful with high impact cardio such as sprints on the treadmill.


Today’s Hero Session:



Warm up 2-3 sets standing calf raises

Resting around 60-90 secs between warm up sets




A1) Standing Calf Raises  3 sets x 5 reps into

A2) Standing Calf machine isometric hold at top of movement same weight as A1 3 x failure


Rest 60-90 secs between super sets




B1) Donkey calves 3 x 10 reps into

B2) Seated Calf extensions/pushes (toes out) 3 x 10 reps


Rest 60-90 secs between super sets




C1) Seated calf raises 3 x 15 reps into

C2) Calf raises of machine squat lying down (toes in) 3 x 15 reps


Rest 60 secs between super sets




D1) Leg Press Calf pushes 3 x 20 reps

D2) Body weight calf raises of raised platform 3 x failure


Rest 30 secs between super sets



Workout Notes:


  • All sets maximum intensity & as heavy as you can go for target rep range, if you don’t hit target rep range on any set drop the weight for the following set
  • Maintain good form at all times
  • Stick to EXACT rest periods



You have the option of either doing 20 minutes HIIT (High Intensity Interval Training) cardio or 40 minutes LISS (Low Intensity Steady State). Pick whichever piece of equipment you know you will work hardest on. I prefer to use the stair climber and treadmill, but I think variety is key to work different muscles and avoid boredom. When doing HIIT you can do as many minutes as you like on each machine as long you do 20 minutes total. The same applies to LISS, as long as you complete 40 minutes I don’t care how long you spend on each machine.


LISS (Low Intensity Steady State) CARDIO options:

40 Minutes Total

•    Treadmill – Power Walk with an incline of 2.5 gradient and at a speed of 6.5kmph to 7.5kmph or perform a power walk outside.
•    Stair climber – Pick a steady paced level and do not hold onto the side handles.
•    Cross Trainer – Pick a steady paced level, very low impact which is great if you have knee or back problems.
•    Rowing Machine – Pick a mid-range level and row at a continuous pace.


HIIT (High Intensity Interval Training) CARDIO options:

20 Minutes Total

Cross Trainer:
•    Continuous
•    40 seconds steady paced
•    20 seconds sprint at a level at least 4 higher than steady pace within each minute of total time till you complete.

•    Continuous
•    30 seconds steady paced
•    30 seconds sprint at a level at least 4 higher than steady pace within each minute of total time till you complete.

•    30 seconds sprint as fast as you can
•    30 seconds rest (jump off onto the side of the treadmill, be careful!)
•    Or perform sprints outside

Stair climber:
•    Continuous
•    40 seconds steady paced
•    20 seconds sprint at a level at least 4 higher than steady pace within  each minute of total time till complete.

Rowing Machine:
•    Continuous
•    30 seconds as fast as you can
•    30 seconds rest

– Choose preferred cardio equipment when doing intervals until you complete 20 minutes total!


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