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RECONSIDER


MODIFIED PUSH UP • Place the hands and knees on the floor. Keep the bum and abdominals tight, and the back on a diagonal line with the head and neck, and the feet lifted off the floor.


• Inhale as you lower yourself to the floor, stop where the elbows reach a 90-degree angle.


• Keep the body from touching the floor. • Exhale and push yourself away from the floor. Avoid hyper-extending the elbow joints and back.


REVERSE CRUNCH • Lying on your back with your arms at your sides and legs in the air


• Squeeze your lower abs to lift your hips up off the mat


• Exhale while you lift your hips up. Slowly lower your hips down and inhale


3. CRUNCH • Lying on your back, lift your knees and feet up to a 90 degree angle


• Place your hands at your ears and keep your elbows out at your sides


• Push your lower back down into the mat and lift your shoulders in a curl position


• Exhale on the way up and inhale on the way down


• Always keeping your lower back pushed down into the mat


SAMPLE WORKOUT


• 10-20 push ups for 3-4 sets • 20-30 lunges (in total) for 3-4 sets • 20-30 crunches for 3-4 sets Pair the strength exercise with 30 minutes of cardio (jog, walk, bike, inline skating, etc.)


ORC’s Fitness and Sports Performance Director, Nicole Crewe has 10 years experience in the fitness industry. She has a Bachelors in Physical Health and Education (University of Toronto) and a Post-Graduate qualification in Workplace wellness and Health Promotion. She is also a canfitpro certified Personal Trainer and a former national level Junior Tennis player.


SPRING 2012 CLUBLIFE 19


• Keep an even pace and only lift your hips to a controllable height


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