Stubborn Carpenter

Workshop gym, card no. 3

Calf raise

Strong calves and ankles keep you steady on your feet, on the stairs and on rough ground. All you need is a wall to hold on to.

1

Stand tall

Fingertips on the wall, not leaning.

2

Up on your toes

Rise for two, hold at the top.

3

Lower slowly

Three seconds, heels to the floor.

The beat2 seconds up, a short hold at the top, 3 seconds down. 12 raises is one set. Rest a minute between sets.

How to do it

  1. Stand facing a wall, feet hip-width apart, a forearm’s length away.
  2. Fingertips on the wall for balance. Don’t lean on it.
  3. Rise up onto the balls of your feet for a count of two.
  4. Hold at the top for a moment, standing tall.
  5. Lower your heels slowly for a count of three, all the way to the floor.

Make it fit you

Easier

Lift your heels just a little, or do them sitting on a chair.

Harder

Do them on one foot at a time, still holding the wall.

Ankles

Rise straight up, not onto your little toes. Any cramp or pain, stop.

Tally board

MonTueWedThuFriSatSun
Set 1
Set 2
Set 3

Mark a stroke for every set you finish. Start with one set a day and build up when it feels easy.