This exercise works the calves- gastrocs and soleus.
The Base 8 program should be done 2-3x/week with 48-72 hrs. recovery between workouts. Perform 2-3 sets of 8-12 reps at an intensity of 7-9 on a 1-10 scale of effort. Correct form is key to results and avoiding injury. If you can get to 15 reps easily on the final set, add weight for next set or progress to advanced version of exercise. For best results, do not perform with High Intensity or Interval Training cardio workouts. Ideal would be in conjunction with Moderate Intensity or Steady State cardio workouts.
*Special note for beginners: focus efforts on consistency and using the correct form. Gradually build up intensity objective over first 4-6 weeks. Good luck!