'MO - May 2008 - (Page 18)

your health matters ForM & Function LUNGES Find a grassy hill and perform walking lunges on the way up, adding a powerful kick between each lunge. Lunge and kick back down the hill. [Images: Lunge1.jpg, Lunge2.jpg, Lunge3.jpg] • Three sets of uphill lunges with kick facing uphill, step into a deep stride, toes pointed forward • bend both knees at a 90-degree angle at the deepest point in your lunge • core tight, upper body tall, head level (don’t raise your chin) • press into your front heel, exploding upward, and kicking your back leg in front of you One set equals 20 lunges (10 each leg), alternating steps as you go. Do three sets. Turn up the heat: After your lunges, sprint up and back down the hill twice. Defrost Your Chicken Legs for Summer by Madelyn Fairbanks It’s ofﬁcially springtime in Seattle, and the sun will soon be making regular appearances in the sky. Get out of the gym, and try this extreme toning, heart-rate-spiking, lower-body workout. It requires no weights, so you have no excuses. Get your ass outside! It’s time to work out. Find a park that has an area of grass with both a ﬂat and an inclined space. A set of stairs is also an awesome addition to keep your mind stimulated, and for working major muscles that get ignored. Your legs and glutes will be talking to you tomorrow. You’ve been warned. WARM-UP Seven minutes of climbing stairs or jogging. Get your heart rate up. SQUATS Upon ﬁnishing your sprints, ﬁnd a ﬂat patch of grass and pound it into the ground with some squat variations. 10 JUMP SQUATS • feet hip-width apart and parallel • squat low and stick your booty out • explode upward, jumping as high as you can • land at starting point and repeat immediately 25 STANDARD SQUATS • same as above, but no jump 10 WIDE-LEGGED JUMP SQUATS • assume a much wider stance than standard squats • toes are pointed slightly outward • lower body until thighs are parallel to ground • explode upward, jumping as high as you can • land at starting point and repeat immediately 25 WIDE-LEGGED SQUATS • same as above, but no jump Madelyn Fairbanks trains and teaches group exercise in seattle and owns Mad abs Fitness. look her up on the Web at www.MadabsFitness.com. 18 celebrating seattle’s gay community http://www.seattlehomesontherun.com http://www.MadabsFitness.com

Table of Contents Feed for the Digital Edition of 'MO - May 2008

'MO - May 2008 Contents Letter From the Editor Voices Instant Activist Pet Project 'mo-BIZ: SeattleMeds Pharmacy 'mo-Money: The Federal Reserve 'mo Magazine Interview with Will & Grace Star Leslie Jordan Form & Function: Better Legs By Summer Healthy Alternatives Vancouver: Heading North in Rail Time Book Review: Where Are You Now? By Mary Higgins Clark Seattle International Film Festival Preview Capitol Hill Guide SceneOut: People@Places 'mo-Single Q&A

'MO - May 2008

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