- stiff-legged
deadlift
TARGET MUSCLES: hamstrings,
gluteus maximus
SET UP: Stand with your feet hip-
width apart, holding a dumbbell
in each hand with an overhand
grip. Straighten your legs without
hyperextending your knees and
draw your shoulder blades back,
lifting your chest.
ACTION: Hinge your upper body
forward, bending your hips and
keeping your back straight as you
lower the dumbbells toward your
toes with straight arms. When theBE A PAL
A POSITIVE ATTITUDE
CAN GO A LONG
WAY IN MAKING
EVEN THE HARDEST
WORKOUT FLY BY!Watch that your
partner’s knees stay
straight without
locking or hyperex-
tending; standing
off to the side may
be the best place to
view this form faux-
pas. Also, her spine
should be aligned
from her neck to her
tailbone. Cuing her
to focus her eyes on
the floor in front of
her may help.g
weights reach belowyour knees,
reversethemoveandriseback to
the startingposition, squeezing
yourhamstrings andglutes at the
top of the motion.- one-legged
calf raise
TARGET MUSCLES: gastrocnemius
SET UP: Stand on a stair or exercise step, balancing on
your right leg with the ball of your foot supported and
your heel hanging off its edge. Hold a dumbbell in your
right hand.
ACTION: Keeping your foot pointing forward, press up
onto your toes to raise your body as high as you can. Hold
for one count, then slowly lower back to the starting
position, sinking into your heel as deeply past the step’s
surface as you can. Complete all reps on your right side,
then switch to the left.
Stand to the side of your pal
and offer support in lieu of a
wall. Also, make sure she keeps
a slight bend in the knee.
5
NUMBER OF KILOGRAMS
OUR MODEL USED IN
THIS MOVE; TRY IT AND
ADJUST AS NEEDED.YOUR
CHUMCOACHYOUR
CHUMCOACHDOUBLE DARE YA!
Want a final challenge? At the end of your workout, do as many calf-raise reps as
you can on each leg, pushing to failure, then trade places. Your partner should try
to best your count by at least one more rep. Then it’s back to you. Repeat twice to
see who has bragging rights! Above all, remember: Be bold but be safe!42 | JULY/AUG 2015 | oxygenmag.com.au
FITNESS
SISTERS