WORK­OUT 2

Canadian Running - - EXERCISES - Jon-Erik Kawamoto, MSc, CSCS, is a strength and con­di­tion­ing spe­cial­ist, run­ner, fit­ness writer and owner of JKCon­di­tion­ing in St. John’s, N.L.

A: Power Ex­er­cise Al­ter­nat­ing Jump Squats TAR­GET MUS­CLES: Quadri­ceps, Gluteals, Calves REPS & SETS: Per­form 4 sets of 8 jumps per leg HOW: Stand with your right leg in front of you and your left leg be­hind you. Kneel down brin­ing your left knee close to the ground. Place your arms be­hind you. Ex­plode up­ward while swing­ing your arms for­ward and up­ward. Jump as high as pos­si­ble and switch your legs in midair. Land softly and re­peat 8 reps per leg. B1: Dumbbell Ex­er­cise Front Foot El­e­vated Split Squat TAR­GET MUS­CLES: Quadri­ceps, Gluteals REPS AND SETS: Per­form 4 sets of 6 reps per leg adding weight each set HOW: Stand in front of an ex­er­cise bench. Place your right foot on the edge of the bench while hold­ing a dumbbell in each hand. Lean for­ward slightly as your squat down, bring your right knee to­ward the ground. Bring your knee as close to the floor as you can. Re­turn to stand­ing and per­form 6 reps. Switch sides and also per­form 6 reps. B2 : Ex­er­cise Ball Ex­er­cise Plank on Ball Slow Moun­tain Climber TAR­GET MUS­CLES: Core REPS & SETS: Per­form 4 sets of 10 reps per leg HOW: Place your el­bows and fore­arms on an ex­er­cise ball. Go on your toes while form­ing a straight line from your an­kles to your shoul­ders. Roll your pelvis in­ward to flat­ten your back. Squeeze your butt. Next, bring one knee to­ward the ball with­out mov­ing your body. Re­turn the leg straight and switch sides. Per­form 10 reps per leg. If you feel your low back, you’re do­ing it in­cor­rectly. A quick fix is to lift your ribs and hips higher un­til you feel your ab mus­cles con­tract harder.

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