Extraordinary Health Magazine Extraordinary Health Vol 30 | Page 34

4
Bottom Up Carry – 2-3 sets x 25 yards each arm
Works on shoulder, arm, lat and core strength.
• Pick up a kettle bell with the bottom facing
up. Position your arm close to your rib cage.
Walk 25 yards then switch arms and repeat.
5
Push Press - 3 sets x 5-8 reps.
Works on lower body power as well as upper body strength
• Pick up dumbells.
• Slightly flex the hips
and knees, keeping
torso erect.
• Immediately follow
with an explosive push
upward by extending
the knees.
• Keep torso erect
and tensed.
• At maximum hip and knee
extension, shift body weight
to balls of feet and extend
ankle joints.
• At maximum plantar flexion,
push dumbbells from the
shoulders.
• Push the dumbbells with the
arms to a fully extended elbow
position overhead.
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing
medical issues, before beginning any exercise or nutritional program.