My Workout Weapon
posted on 29/05/2015 2:11:00 AM
My Workout Weapon
Oxygen's Editor-In-Chief Lindy Olsen and best friend and 'sister' Amanda Steer, have been friends for more than eight years. They share their love of fitness with us and show their favourite fit moves.
Model: Lindy Olsen & Amanda Steer | Photography by Dallas Olsen
AMANDA: “We first met in 2007 through our mutual coach Jon Davie. I first saw Lindy on Jon’s wall and said, ‘Can you make me look like her?’. He introduced us and we immediately warmed to each other. I didn’t see her again for another year though, until we discovered we both lived on the Sunshine Coast. We began training together with PT Greg Dolman, and I travelled overseas with her and Dallas. And we’ve been besties since then. Lindy is the first person to find out anything – she’s my go-to.
LINDY: “If I need a kick up the butt, Amanda will give it to me. When I was competing in Las Vegas, I was sick in bed the week before the competition. I was feeling sorry for myself – I’d put in two years of training for this one show and there I was, ill. I wasn’t up to giving it everything I could. She sat me down and told me to stop being so pathetic, and that I couldn’t blow two years of training because I felt I couldn’t do a training session. She dragged my sorry arse to the gym and put me through a training session (while working out alongside me). To me that’s somebody who cares more about others. That’s a true fitness sister.
She truly loves me. She’s so honest. There’s not many people I trust in that way – just a small handful of people I’d die for, and she’s one of them. And that’s pretty rare.”
KEEP IN MIND
- Always warm up for five to 10 minutes on a cardio machine to get your blood moving and your muscles warm.
- Start with some dynamic stretches, such as leg swings, to warm up your joints.
- Do at least one to two warm-up sets of your first exercise using a lighter weight and higher reps before getting into your working sets.
- Remember to cool down for five to 10 minutes after training, allowing your heart rate to return to normal.
- When your routine is complete, spend five to 15 minutes stretching the major muscles of your legs, glutes, back and core to help improve flexibility, boost your range of motion and decrease the soreness you may feel post workout.
1. Dumbbell Squat
TARGET MUSCLES: quadriceps, gluteus maximus, hamstrings, gastrocnemius YOUR LOWER-BODY BLITZ
SET UP: Stand holding a pair of dumbbells in front of your shoulders, palms facing each other, with your feet hip-width apart. Make sure that
your knees remain unlocked.
ACTION: Bend your knees and angle your hips behind you to lower your body toward the floor. When your thighs are parallel to the ground,
press through your heels to stand.
Coach your chum: Before your partner starts, make sure her chest is lifted; as she lowers, ensure that her knees don’t pass in front of her toes. Give physical cues and help her adjust her form after the very first rep.
This is an exert from Oxygen Magazine Australia issue 77. To purchase this issue, email firstname.lastname@example.org.