Happy Weekend! This week has been an odd one for weather, starting out in the teens and finishing up the week at 75 degrees!
Make up your mind!? Geesh!! 🙂 Despite the bizarre weather, a few awesome things happened this week. This week is the official “12 weeks out” from my show (Battle on the Beach—March 29th), so I have been working both mentally and physically to prepare for this adventure. Another great thing that happened…..a month ago, I was asked to write an article on calf exercises for an awesome, local health and fitness magazine, Oblique Magazine annnnnnnd that magazine hit the stands this week! So that was quite exciting. 🙂
I’ve decided the first thing I am going to focus on for my New Years resolution (fitness/nutrition education/blogging) is workouts for each muscle group. The most common question I am asked is “what do you do when you workout?”. So I think starting with workouts will be a good start and we will hit the myths and nutrition portion next…..(even though the nutrition aspect is arguably more important) 🙂 This week, I will share with you a great calf workout and post the actual article I wrote for Oblique Magazine. If you want more information on the magazine or want to check out their other awesome articles…find them on Facebook. Oblique Magazine of Charleston.
Here is the article! I will write the descriptions below the article, in case it is difficult to read!
For each exercise do 3 sets, 20-25 reps. Don’t forget to stretch at the end! 🙂
1. Standing Calf Raise
Adjust the shoulder pads to the correct height. Facing the machine, position toes and balls of feet on calf block with heels and arches extending off. Exhale as you raise your heels by pointing toes and extending ankles as high as possible. Inhale as you lower your heels until the calves are flexed.
2. Calf Raises on Leg Press
Using the leg press machine, sit down and place your legs on the platform directly in front of you, shoulder width apart. Position the toes and balls of feet on the platform with the arches and heels extending off. Inhale as you point toes and press on the platform, raising your heels by extending your ankles as high as possible. Inhale as you lower your heels to the starting position.
3. Donkey Calf Raise
You can use any sort of platform for this exercise. Position toes and balls of feet on the platform with the arches and heels extending off. Bend over and grasp a knee high bar or place forearms on a thigh high surface. Exhale and raise heels by extending ankles as high as possible. Inhale and lower heels by bending ankles until calves are stretched.
4. Downward Dog Calf Stretch
Begin in a plank pose with hands under shoulders. Lift pelvis up, making a “V” with your body. Lightly press down one foot flat to the ground while using the other foot to stabilize it. Hold this stretch for 30 seconds then switch legs.