Page 12 - Inspire Health November/December 2015
P. 12
exercise EMBRACE
1 YOUR INNER ATHLETE
By: Tami Charbonnet | Milestone Photography: Melanie Langteau
Model: Jessica Kempainen
Don’t use inclement weather as an excuse to pack on extra pounds this winter. Be
inspired by winter sports such as skiing, skating and snowboarding. Take advice from winter
sports athletes who are strong, fast and resilient regardless of harsh weather conditions.
Winter sports athletes may train indoors to strengthen their core, increase agility
and become faster. Try these super‑charged, calorie‑burning exercises to strengthen
your core and provide high energy. When Old Man Winter forces you to stay inside,
get pumped up with this high‑intensity workout!
2. Triceps pushup to Side Plank: your ribs. If you find your elbows 1. Squat Extensions:
Skaters must propel their bodies up and outside your ribs, or your back Skiers need powerful quads and glutes
forward using their shoulders, triceps, arching, come to your knees and then and balance when gravity pulls them
biceps and core. The following exercise will complete the move. forward on a steep downhill. Squat
help create strong arms while also working • Push back up into the full plank position. extensions build powerful legs while
the obliques and abdominal muscles. • Gently rotate your body to the extending arms up, forward and down,
• Begin in a plank position by bracing side and lift your top arm upward. bracing the core for optimum balance.
Repeat on the opposite side. Bring • Stand with heels anchored to the
the abs tightly and pressing your one knee to the floor if the full side
palms to the floor. Balance with plank is too difficult. ground, aligned with your hips.
strong arms, keeping shoulders Repeat the triceps pushup to side plank • Bend knees and drop your backside into a
directly above your palms. extension 5‑10 times.
• Slowly lower your chest by bending deep squat, sending your hands forward.
your elbows. Keep elbows close to • Without compromising your spine, brace
your core and bring arms to the floor.
• Return to Position 1.
Repeat 10‑20 times. A low‑impact option
is to slightly bend knees and keep arms
above your head.
2
12 INSPIRE HEALTH November § December 2015
1 YOUR INNER ATHLETE
By: Tami Charbonnet | Milestone Photography: Melanie Langteau
Model: Jessica Kempainen
Don’t use inclement weather as an excuse to pack on extra pounds this winter. Be
inspired by winter sports such as skiing, skating and snowboarding. Take advice from winter
sports athletes who are strong, fast and resilient regardless of harsh weather conditions.
Winter sports athletes may train indoors to strengthen their core, increase agility
and become faster. Try these super‑charged, calorie‑burning exercises to strengthen
your core and provide high energy. When Old Man Winter forces you to stay inside,
get pumped up with this high‑intensity workout!
2. Triceps pushup to Side Plank: your ribs. If you find your elbows 1. Squat Extensions:
Skaters must propel their bodies up and outside your ribs, or your back Skiers need powerful quads and glutes
forward using their shoulders, triceps, arching, come to your knees and then and balance when gravity pulls them
biceps and core. The following exercise will complete the move. forward on a steep downhill. Squat
help create strong arms while also working • Push back up into the full plank position. extensions build powerful legs while
the obliques and abdominal muscles. • Gently rotate your body to the extending arms up, forward and down,
• Begin in a plank position by bracing side and lift your top arm upward. bracing the core for optimum balance.
Repeat on the opposite side. Bring • Stand with heels anchored to the
the abs tightly and pressing your one knee to the floor if the full side
palms to the floor. Balance with plank is too difficult. ground, aligned with your hips.
strong arms, keeping shoulders Repeat the triceps pushup to side plank • Bend knees and drop your backside into a
directly above your palms. extension 5‑10 times.
• Slowly lower your chest by bending deep squat, sending your hands forward.
your elbows. Keep elbows close to • Without compromising your spine, brace
your core and bring arms to the floor.
• Return to Position 1.
Repeat 10‑20 times. A low‑impact option
is to slightly bend knees and keep arms
above your head.
2
12 INSPIRE HEALTH November § December 2015
