Page 101 - Flathead Living // Spring 2015

Maximize Your Workout
S ummer is just a hop, skip and jump away, and before you know it, you’ll be breaking out the tank tops, shorts, trail running shoes and bikini. This complete workout uses com-
pound exercises to hit more muscle groups in a shorter period of time. The more muscles you work, the more oxygen is used, the harder the body works, and the more efficient your workout can be. Maximal
muscle engagement, maximal nervous system engagement and min- imal time, but don’t expect it to be easy.
Do all the sets in each exercise before moving on to the next. Start with 3-4 sets, then choose between moving to a slightly heavier weight, or adding another two sets. You’re looking to keep the last three reps hard, without losing form.
WELL STAYING FIT BY JENNA ANDERSON
ELEVATED LUNGE WITH SINGLE ARM SHOULDER PRESS WORKS GLUTES, HAMSTRING, QUAD, CORE, DELTS
Start with your foot on a box or riser. Whichever foot is on the box your dumbbell is going to go into the opposite hand, elbow forward, dumbbell staying at the shoulder. Sink into a deep lunge, keeping the knee of the elevated foot on the box, body over the hips, and the back knee tracking beneath the hip in order to keep the glute loaded and strong. Try and get the hip joint of the
front leg in line with the knee before driving through the heel of the elevated foot, lifting all the way up to the box and driving the back knee forward and up while simultane- ously pressing the dumbbell overhead, keep- ing the core tight. Sink back into a lunge, bringing the dumbbell back to the shoul- der. Do all reps on one side before moving to the next.
BENCH PRESS WITH HIP EXTENSION WORKS GLUTES, HAMSTRINGS, CHEST, SHOULDERS, TRICEPS, CORE
Start on the floor with a set of dumbbells in your hands, set up for a bench press. Walk your feet back so they’re directly underneath your knees, keep your gaze straight up to pro- tect your neck. Press the dumbbells to the ceiling, then press your lower back to the floor and press through your heels in order to lift your hips, bringing the hips into line
with the shoulders. Engage your core, keep your glutes engaged and lifting, pull the chin away from the chest and draw the shoulders down away from the ears. From here, begin your bench press, making sure your shoulders aren’t climbing to your ears. To make it easier, keep your hips on the floor. To make it harder, alternate one arm with the other on the press.
SUPERMAN PUSH-UPS WORKS CHEST, SHOULDERS, TRICEPS, CORE, BACK
Get into push-up position. Start by doing a push-up, chest to the floor, release to the floor, leaving the palms elevated. Lift up into a back extension briefly before returning to your low push-up, pressing all the way up. At the top of your push-up lift the opposite hand and foot into an elevated superman. Repeat the process, lifting the opposite hand and foot.
Do this program three times a week and you’re well on your way to rocking all your
awesomeness this summer, whether it’s in a tank top, bikini, board shorts, or a favorite pair of jeans.
Jenna is a trainer and competitive physique athlete with a passion for yoga. She can usually be found at Flathead Health and Fitness in Kalispell helping others reach their health goals either in class or through one-on-one sessions. She also offers per- sonal training. Contact her at www.innerpower- training.com. FL
SPRING 2015 | FLATHEAD LIVING 99