Issue link: http://digital.canadawide.com/i/252637
36 | FEBRUARY 2014 bcliving.ca 1. PUSHUPS GOOD FOR: Chest, shoulders, triceps, back and core • Lie down on your stomach, set your core and position your hands directly underneath your shoulders (I've used a Lebert Equalizer Bar, so I can get a little deeper in the down position). • Your body should be in a straight line from either your toes to your head, or your knees to your head (no praying mantis positions). • Keep your elbows as close to your side as possible, push your body up until your arms are completely extended, pause, and then begin to drop your chest towards the ground by bending your elbows. Complete 10 to 15 repetitions. 2. SINGLE LEG LUNGES GOOD FOR: Legs and butt • Place the front of your right ankle on a bar, log bench or step. • Engage your core and keep 90 per cent of your weight on your left foot. • Keep your back straight and while bending both knees, drop towards the ground (focus on dropping your rear knee straight down). • Pause, then return to the upright position, initiating the push from your left heel. Repeat 10 times then switch legs. 3. KETTLEBALL SWINGS GOOD FOR: Core and butt • Hold a kettleball (or dumbbell) with both hands just below your pelvis with slightly bent knees. • Initiate the movement with your glutes and swing the kettleball, with straight arms, up to eye level while pushing your hips forward and fl exing your glutes. • As you drop your arms back down, make sure to bend at the waist with a fl at back (try not to do a deep squat), allow your back to push the kettleball between your legs. Repeat the movement for 15 to 20 repetitions. 4. KETTLEBALL CHOPPERS GOOD FOR: Obliques (no more muffi n top) • Assume an athletic stance, holding the kettleball to the left of your left knee. • Engage your core, and rotate upwards in an arching position until the kettleball is above your right shoulder. Slowly return to the starting position and perform 10 repetitions. Switch sides and repeat. 5. KETTLEBALL MOUNTAIN CLIMBERS GOOD FOR: Core (abs of steel are just a little bit of eff ort away) • Place both hands on a kettle- ball or the ground, and assume the up position of a push-up. • Drive your left knee towards your chest, and then back to the starting position, repeat with the right knee. (You will alternate between your left and right knee.) Complete 20 repetitions. Take a one-minute break, and then repeat the same circuit three times. Winter Beach Workout Tommy's video workout at BCLiving.ca/ Health 1 3 2 4 5 p34-37_Health-Tommy.indd 36 14-01-21 9:00 AM