Mind & Spirit

Whole Life Makeover: Calf Raises

Author: Canadian Living

Mind & Spirit

Whole Life Makeover: Calf Raises

Personal trainer Michelle Cederberg is one of the experts helping former Olympic luge athlete Kathy Salmon Farstad regain control over her work, personal and physical life. To start you on your own road to fitness bliss, head to a park and try these exercises, then share your fitness goals and quandaries with Michelle and other Canadian Living readers in our Whole Life Makeover forum.

Calf raises
Repetitions and sets: Perform 3 sets of 20 reps each.
Muscles worked: LEGS: Gastrocnemius, Soleus (calves)

Stand tall and raise yourself up onto your toes and back down again.

• add hand weights (5, 8, 10 lbs +)
• stand on the edge of a step so that your heels do not contact the ground at the bottom of your calf raise. This will test your balance and help strengthen foot and ankle muscles.
• single leg raises.

All Exercises
Ball squats
Abdominal crunch and Leg drops
Hamstring ball curl
Calf raises
Fitball pushup
Bent over reverse fly
Seated band row

Fitness in the Park Exercises
Park Bench Push-Ups
Park Bench Step-Ups
Park Bench Tricep Dips
Park Bench V-Sits
Jump-Up Reverse Chin-Ups
Walking Lunges
Front Bridge Stair or Hill Run/Walk

Tips on all exercises

Michelle Cederberg is a longtime fitness instructor, teacher, personal trainer and public speaker. She heads the personal-training departments at Heaven's Fitness and Fountain Park health clubs in Calgary. Cederberg has a master's in kinesiology from the University of Calgary and specializes in exercise-and-functional fitness and exercise-and-health psychology. Cederberg teaches in the faculty of physical education at Mount Royal College in Calgary and gives presentations on numerous health and wellness topics across Canada and the United states to fitness leaders, teachers and the general population.


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Mind & Spirit

Whole Life Makeover: Calf Raises