Get in shape to rake and shovel

By Daisy Carrington, amNewYork Deputy Features Editor | daisy.carrington@am-ny.com

November 28, 2007

Jennifer Cassetty demonstrates the Monk Drill . (Dave Sanders / November 27, 2007)

Falling leaves and snow may be pleasing to the eye, but cleaning them off the ground can be brutal on the body if you're not ready for it.

"Not only is raking a pain, it takes some major upper body strength," says Jennifer Cassetty, a trainer at the Crunch gym in Union Square. Rather than muck up the environment any further with an oil guzzling leaf-blower (truly the laziest of inventions), try of few of these exercises, designed by Cassetty,to build up your back and shoulders to make it easier to rake or shovel.

1. Monk Drill
Start in a slight squat position. Hold the top of a body bar or pole in both hands with one end of the bar on the floor. Slowly turn your torso, moving your upper body to left. Be sure to keep the body bar firmly stabilized in its stating position. Slowly turn your torso and move your upper body to the right. Repeat three sets of 10 reps to increase shoulder stability and upper back strength.

2. Dead lift/Bent-over-row
Hold on to a body bar or pole, keeping your hands shoulder-width apart and your knees slightly bent. Slowly bend at your waist to a 45-degree angle and let the bar hang down in front of your chest. Be sure to keep in proper form by keeping your shoulders back and not letting them slouch forward. Pull the bar up to your chest by squeezing your shoulder blades together. Slowly release the bar back down. Repeat three sets of 10 reps.

3. Shoulder Raises
Hold a pair of dumbbells directly out in front of your body. Make sure your arms are straight. Bend at your elbows and pull the dumbbells back to the side of your body, squeezing your shoulder blades together. Your arms should remain at shoulder height. Slowly bring the weights back to the starting position. Llower the dumbbells down to your thighs, keeping your arms straight, then bring the weights back to the starting position. Repeat sequence for three sets of 10 reps.

4. Lunge with single arm cable row
Hold a cable in your right hand while performing a lunge with your right leg back and your left leg up front. Swing your right leg forward, keeping it off the ground, while pulling your right arm in towards your body. Slowly bring your right arm and leg back to the starting position. Repeat 10 reps then alternate sides. Do three sets.