u/ThisPurchase9863

i joined the gym on 2 july and did a mix workout for 2 days( 2 and 3 july) and on my 3 rd day (4 july Saturday) my trainer told me to do legs and made me do these exercises

WARM UP

elliptical machine 10 min

Jumping 30×2

Jumping jacks 30×3

High knees 30×2

Toe touch 30×2

EXERCISE (rep×set)

bw squats, 20×10

Leg extension 20kg, 15×6

Leg curls 10kg, 12×6

Calves raise, 20×6

Cycle 10min

Then next day on Sunday I did surya namaskar 8 rounds,I thought it will help me to stretch up a bit .idk if that was a good decision or not

Over-all about 200 squats ,120 calf raises...

And today 6 july I have a very SEVERE PAIN in my calf I can't even stand up on my legs, I can't even get my legs straight on the floor

What should I do nowww??

So i joined the gym on 2 july and did a mix workout for 2 days( 2 and 3 july) and on my 3 rd day (4 july Saturday) my trainer told me to do legs and made me do these exercises

WARM UP

elliptical machine 10 min

Jumping 30×2

Jumping jacks 30×3

High knees 30×2

Toe touch 30×2

EXERCISE (rep×set)

bw squats, 20×10

Leg extension 20kg, 15×6

Leg curls 10kg, 12×6

Calves raise, 20×6

Cycle 10min

Then next day on Sunday I did surya namaskar 8 rounds,I thought it will help me to stretch up a bit .idk if that was a good decision or not

Over-all about 200 squats ,120 calf raises...

And today 6 july I have a very SEVERE PAIN in my calf I can't even stand up on my legs, I can't even get my legs straight on the floor

What should I do nowww??

Lenovo loq i7 , rtx 5050 or up