Working out in the summer can be fulfilling stuff. Sometimes a nice breeze wafts in and hearing birds chirping, along with the fresh air on your skin can be good for your soul.
We’re going to discuss how you can get yourself a comprehensive, full-body workout with only two sets of dumbbells and the facilities available at Kahnawake’s outdoor fitness park.
For the purposes of this exercise, we’ll assume you have access to two sets of dumbbells – hand-held weights with the load evenly distributed. Say, five- and 10-pound dumbbells, the heavier set designed to test your body in multi-joint exercises and the lighter ones can be used in single-joint exercises.
Today, we’ll focus on the lower body and core muscles and next week, we can get into upper-body and more core – you can never have enough core, you know – exercises.
Squats are key
Goblet squats are performed with a heavy dumbbell held under the chin like a goblet of wine, which performs two functions. First, it reminds us of things that are more pleasant than exercising, such as drinking wine, and second and most importantly, it helps ensure our spine stays in the correct position. Keep heels down, sit back on your butt as though you are sitting in a chair that isn’t there, and stand tall and proud at the end of the movement.
Do 10 to 15 squats and move on to our second exercise: Step-ups. Holding a heavy dumbbell in each hand, step up onto the elevated platform. Keeping your foot on the elevated platform, step up and down 10 times, and then switch legs. From there, we move on to our third exercise: walking lunges.
Holding a dumbbell in each hand, we will take a big step forward, almost touching our back knee to the ground as we bend both knees. Pretend you’re stepping over a puddle and putting your knee in it. Do 10 to 14 alternating lunges. After that sequence of three exercises, take a 30-second water break and pick up the circuit again from the top.
Do that sequence up to five times
Marc Lalonde, Local Journalism Initiative Reporter, Iori:wase