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The Guardian
6 hours ago
- Entertainment
- The Guardian
The Adversary by Michael Crummey review – dark humour and depravity at the edge of the Earth
Several years have passed since Michael Crummey's last novel The Innocents was published in the UK in 2020. A pandemic has since occurred and, appropriately perhaps, The Adversary begins on a dark note of contagion. 'There was a killing sickness on the shore that winter and the only services at the church were funerals,' runs the opening line, setting the tone for a book that plumbs the depths of depravity but – thanks to its energy, and its ripe and adventurous language – never loses a black sense of humour. Having now won the 30th annual Dublin Literary award, worth €100,000, The Adversary is proof that Crummey is beginning to garner the accolades he deserves beyond his native Canada. Crummey hails from Newfoundland; all six of his novels are set there. He understands the power of lashing sea, scouring wind, an eked-out existence far from what many consider to be civilisation. In The Innocents he told a kind of Adam-and-Eve story of two children left alone to raise themselves in a shack in the early years of the 19th century. Supplies are occasionally brought in a ship called the Hope; its black-clad captain is known as the Beadle. There is no need to read The Innocents to enjoy The Adversary, but it's a pleasure to spot the connection. The new novel is set in a town called Mockbeggar, and the Beadle is one of its itinerant grandees. This is the Canadian frontier, the harried edge of wilderness, though in comparison with the world of The Innocents the municipality's physical comforts seem positively Parisian. Despite the prevalence of funerals, the reader encounters a wedding in the novel's opening pages. It is between a trembling girl, Anna Morels, brought over from far-off Jersey, and Abe Strapp, one of the grandees of Mockbeggar, the two syllables of his name landing like blows. 'He was a fright for a child to look upon as a prospective husband, bacon-faced, with a small full mouth that gave him the air of a greedy infant.' He turns out to be worse than a greedy infant – Strapp is a brutal tyrant whose violent whims are the scourge of Mockbeggar. The marriage will not, in fact, take place: as in a gothic tale, an impediment is presented when another girl, Imogen Purchase, is revealed to have been impregnated by Strapp – or at least such testimony is given – and she becomes his forlorn bride. Neither girl's fate is enviable. If you ever entertained romantic ideas of what it might be like to live in a wild and isolated place in centuries past, Crummey's work will disabuse you of such idle fancy. The book's true mechanism, however, is the rivalry between Strapp and a woman we first meet as the Widow Caines. I am not the first critic to note that, like The Innocents, The Adversary plays on another story in Genesis, that of Cain and Abel; later in the book we find a kind of trinity, too, in the three young people who are the leavening element of goodness and go by the resonant names of Solemn, Bride and Lazarus. The novel's blurb compares it to Deadwood, David Milch's brilliant HBO series from the early 00s. It is an apt analogy, and not only because both present a portrait of a society forged under duress. Plot doesn't, strictly speaking, drive the tale. Rather, Crummey and Milch alike have built nuanced portraits of the allegiances that must be forged in adversity, and the enmities that arrive not only from longstanding hatreds but from scarce resources too. And, like Milch, Crummey luxuriates in vivid swearing and slang. The Widow Caines dresses in her late husband's clothes to run her business – she dismisses a skirt as a 'fucksail'. The madam of the whorehouse, known as the Abbess, refers to the use to which the servant's room in her domicile has been put: ''The blanket hornpipe,' she said. 'The goat's jig. Clicket. Making feet for children's stockings.'' In his acknowledgments the author bows to the 1811 edition of Francis Grose's Dictionary of the Vulgar Tongue, now freely available online for all to peruse. You won't be sorry if you do. Sign up to Inside Saturday The only way to get a look behind the scenes of the Saturday magazine. Sign up to get the inside story from our top writers as well as all the must-read articles and columns, delivered to your inbox every weekend. after newsletter promotion Crummey is a wise and unsparing writer whose understanding of human foibles retains a scrap of empathy even for his blackest creations. The bloody denouement of The Adversary is well earned. The title, if we think along biblical lines, refers to the devil, but Crummey shows that the Adversary is in all of us, just waiting – alas – to be released. The Adversary by Michael Crummey is published by Serpent's Tail (£9.99). To support the Guardian, order your copy at Delivery charges may apply.
CTV News
a day ago
- Entertainment
- CTV News
A very creative workshop
Atlantic Watch Author and illustrator Emma FitzGerald shares details about her upcoming picture book workshop.
The Guardian
a day ago
- Entertainment
- The Guardian
The Adversary by Michael Crummey review – dark humour and depravity at the edge of the Earth
Several years have passed since Michael Crummey's last novel The Innocents was published in the UK in 2020. A pandemic has since occurred and, appropriately perhaps, The Adversary begins on a dark note of contagion. 'There was a killing sickness on the shore that winter and the only services at the church were funerals,' runs the opening line, setting the tone for a book that plumbs the depths of depravity but – thanks to its energy, and its ripe and adventurous language – never loses a black sense of humour. Having now won the 30th annual Dublin Literary award, worth €100,000, The Adversary is proof that Crummey is beginning to garner the accolades he deserves beyond his native Canada. Crummey hails from Newfoundland; all six of his novels are set there. He understands the power of lashing sea, scouring wind, an eked-out existence far from what many consider to be civilisation. In The Innocents he told a kind of Adam-and-Eve story of two children left alone to raise themselves in a shack in the early years of the 19th century. Supplies are occasionally brought in a ship called the Hope; its black-clad captain is known as the Beadle. There is no need to read The Innocents to enjoy The Adversary, but it's a pleasure to spot the connection. The new novel is set in a town called Mockbeggar, and the Beadle is one of its itinerant grandees. This is the Canadian frontier, the harried edge of wilderness, though in comparison with the world of The Innocents the municipality's physical comforts seem positively Parisian. Despite the prevalence of funerals, the reader encounters a wedding in the novel's opening pages. It is between a trembling girl, Anna Morels, brought over from far-off Jersey, and Abe Strapp, one of the grandees of Mockbeggar, the two syllables of his name landing like blows. 'He was a fright for a child to look upon as a prospective husband, bacon-faced, with a small full mouth that gave him the air of a greedy infant.' He turns out to be worse than a greedy infant – Strapp is a brutal tyrant whose violent whims are the scourge of Mockbeggar. The marriage will not, in fact, take place: as in a gothic tale, an impediment is presented when another girl, Imogen Purchase, is revealed to have been impregnated by Strapp – or at least such testimony is given – and she becomes his forlorn bride. Neither girl's fate is enviable. If you ever entertained romantic ideas of what it might be like to live in a wild and isolated place in centuries past, Crummey's work will disabuse you of such idle fancy. The book's true mechanism, however, is the rivalry between Strapp and a woman we first meet as the Widow Caines. I am not the first critic to note that, like The Innocents, The Adversary plays on another story in Genesis, that of Cain and Abel; later in the book we find a kind of trinity, too, in the three young people who are the leavening element of goodness and go by the resonant names of Solemn, Bride and Lazarus. The novel's blurb compares it to Deadwood, David Milch's brilliant HBO series from the early 00s. It is an apt analogy, and not only because both present a portrait of a society forged under duress. Plot doesn't, strictly speaking, drive the tale. Rather, Crummey and Milch alike have built nuanced portraits of the allegiances that must be forged in adversity, and the enmities that arrive not only from longstanding hatreds but from scarce resources too. And, like Milch, Crummey luxuriates in vivid swearing and slang. The Widow Caines dresses in her late husband's clothes to run her business – she dismisses a skirt as a 'fucksail'. The madam of the whorehouse, known as the Abbess, refers to the use to which the servant's room in her domicile has been put: ''The blanket hornpipe,' she said. 'The goat's jig. Clicket. Making feet for children's stockings.'' In his acknowledgments the author bows to the 1811 edition of Francis Grose's Dictionary of the Vulgar Tongue, now freely available online for all to peruse. You won't be sorry if you do. Sign up to Inside Saturday The only way to get a look behind the scenes of the Saturday magazine. Sign up to get the inside story from our top writers as well as all the must-read articles and columns, delivered to your inbox every weekend. after newsletter promotion Crummey is a wise and unsparing writer whose understanding of human foibles retains a scrap of empathy even for his blackest creations. The bloody denouement of The Adversary is well earned. The title, if we think along biblical lines, refers to the devil, but Crummey shows that the Adversary is in all of us, just waiting – alas – to be released. The Adversary by Michael Crummey is published by Serpent's Tail (£9.99). To support the Guardian, order your copy at Delivery charges may apply.
Associated Press
a day ago
- Entertainment
- Associated Press
Ariel Vox Announces New Transformative Masterclass to Help You Rewrite Your Future
Ariel Vox, award-winning author and motivational speaker, launches a transformative coaching program to empower individuals in designing their own destinies. Southampton, Hampshire, UK, August 11, 2025 -- Ariel Vox: Empowering You to Design Your Own Destiny Ariel Vox, award-winning author and motivational speaker, proudly launches a workshop crafted to help you stop doubting your dreams and start questioning your limitations. This program helps you break free from mental roadblocks and create a future beyond anything you've imagined. Drawing from her own journey of overcoming adversity, Ariel inspires you to turn setbacks into success and transform your dreams into real-life achievements. Ariel's career is shaped by her powerful journey of tenacity. Raised in a communist regime where entrepreneurship was discouraged and even illegal, she grew up in an era where ambition was tightly controlled, and no one dared to challenge it. She has since transformed these early limitations into fuel for her work in motivational speaking, coaching, and writing. Her story—and the insights gained along the way—resonate with those who are ready to challenge their own internal filters. In her motivational work, Ariel teaches that you shouldn't leave your destiny to chance, but instead shape it through the power of your vision and dreams. Her training programs help dismantle the mindset ceilings that restrict your potential and keep true success out of reach. With a deep understanding of human behavior, she teaches you how to use fear and stress as catalysts for growth instead of obstacles that hinder progress. A Unique Perspective on Luck and Success 'Luck isn't just an unpredictable stroke of coincidence,' Ariel explains. 'Luck is shaped by the magical superhero costumes you possess—and choose to wear—every day. These qualities can make you unstoppable—but only if you know how to use the right one at the right time. Otherwise, your greatest gifts can become a destructive force instead of leading you to victory.' Think of your determination and refusal to be stopped by the impossible. Now imagine how that gift, when misdirected, could turn into anger or rage—damaging relationships. Or how your attention to detail could lead to analysis paralysis. Even your intuition for identifying risk could be misinterpreted as indecision or lack of confidence. Maybe you've been misunderstood your whole life: the 'shy one,' the 'workaholic,' the 'know-it-all,' or the 'black sheep.' The LUCK Code teaches you how to reclaim those labels—and flip them into your greatest strengths. You're already using the LUCK Code every day—you just don't know it. But without intention, it calibrates your reality in ways that work against you, not for you. Ariel teaches you how to turn the dial and create your own luck. Transforming Fear into Freedom Through Her Masterclass Ariel's personal journey is one of overcoming fear, and this theme is central to her work. At just 1.5 years old, she was in a life-threatening car accident that left her unable to speak. Though her speech returned, fear influenced every major decision—until she chose to confront it instead. In her motivational keynotes and epiphany workshops, Ariel creates an interactive space to uncover and overcome personal stumbling blocks. Her approach is practical and deeply personalized—helping you transform stress and fear from barriers into rocket power. Ariel's message is clear: you can overcome fear and turn an ordinary life into an extraordinary one. Her philosophy, 'What if I told you that there was a way to make achieving your dreams not just possible, but inevitable,' reflects her belief that every individual holds the potential to turn challenges into catalysts for transformation. Ariel Vox: Recognized as the Most Impactful Motivational Speaker in Los Angeles for 2025 Ariel Vox has been honored with the title of Most Impactful Motivational Speaker in Los Angeles for 2025 by Evergreen Awards. This recognition highlights her unique ability to blend lived experience, neuroscience, and heart to help others transform their lives. Her approach to overcoming adversity and embracing change has resonated deeply with individuals worldwide, and this award further solidifies her place as a leading figure in personal development. Ariel's books, From Fear to Fierce and Crack the LUCK Code, have garnered critical acclaim for their innovative perspectives on personal growth and empowerment. From Fear to Fierce traces her journey from silence and fear to confidence and impact, while Crack the LUCK Code reveals how to create your own luck by breaking free from limiting beliefs. What Sets Ariel Apart Ariel's extensive background in psychology, leadership, and coaching informs her distinctive approach, which blends science and soul. She holds a Bachelor's in Psychology, Leadership & Management qualifications, and certifications in NLP and Neuroscience Coaching. Her ability to connect with audiences is amplified by her background as a concert pianist and internationally recognized magic creator—adding depth and elegance to her presentations. Ariel's authenticity and personal story—growing up in a communist regime, overcoming a life-threatening car accident at 1.5 years old, and confronting fear head-on—create a deep connection with her audiences. She speaks not from theory, but from lived experience, inspiring others to transform their own lives. Ariel's results-driven methodologies have helped thousands of people break through limitations, embrace self-worth, and achieve lasting personal and professional growth. Her consistent presence at high-level events and her collaborations with top motivational leaders further reinforce the power and impact of her work. Her concept of being a 'Destiny Designer' sets her apart from other motivational speakers. Ariel doesn't just encourage people to dream—she equips them with the tools to build their dreams. As she says, 'Why leave your destiny to chance when you have the power to design it?' Her belief that 'Achieving one's dreams has a transformational effect that will make your life exceptional' speaks to her ability to guide others in turning adversity into a stepping stone toward a purpose-driven life. About Ariel Vox Ariel Vox is an award-winning author, motivational speaker, and certified coach with a background in psychology, teaching, leadership, and management. With a unique perspective shaped by her personal experiences, Ariel has helped countless individuals turn their dreams into reality. After relocating to the UK, she launched a private label business and scaled it to 7 figures in just two years—a testament to the principles she now teaches. Her books From Fear to Fierce and Crack the LUCK Code offer practical advice for overcoming fear, mastering luck, and achieving success across all areas of life. Ariel's personal journey, combined with her professional expertise, has made her one of the most sought-after voices in the Success & Mindset Mastery Movement today. Media Contact Ariel Vox Award-Winning Author and Speaker Email: [email protected] Website: Facebook: Ariel Vox Books Contact Info: Name: Ariel Vox Email: Send Email Organization: Ariel Vox Website: Release ID: 89166898 Should any problems, inaccuracies, or doubts arise from the content contained within this press release, we kindly request that you inform us immediately by contacting [email protected] (it is important to note that this email is the authorized channel for such matters, sending multiple emails to multiple addresses does not necessarily help expedite your request). Our dedicated team will promptly address your concerns within 8 hours, taking necessary steps to rectify identified issues or assist with the removal process. Providing accurate and dependable information is at the core of our commitment to our readers.
Times
2 days ago
- Health
- Times
How I got into the best shape of my life at 45
On number four, they feel manageable. At number eight, I'm not so sure. By the twelfth lateral raise my lip twitches. I stop for a few seconds before going again. And again. Shoulders shaking, I drop my 10kg weights by the dog bowl, pick up the 15kgs next to the fridge and move to something more challenging still: deadlifts. Welcome to my kitchen workout, the heavy weights version — doable for anyone with discipline, a little space among the dishes and 45 minutes to spare. More muscle guaranteed, side order of grunting certain. I'm not new to resistance training in my kitchen. Last year I shared with readers a workout I had devised, finding it more practical than driving to a mansplaining gym. Drawing inspiration from exercise classes I'd attended and personal trainers I'd interviewed as a health journalist, my routine focused on lots of repetitions of lighter weights, which improved my muscle endurance and cardiovascular fitness. This workout helped me to feel fitter at 45 than I have felt in my life. But I was also beginning to plateau. There were only so many times I could tweak my existing exercises or increase my reps to challenge myself. Like many women I know who have exercised for a long time, I needed a new approach. I needed to join the heavy weights gang. The benefits of heavier weight training go far beyond stopping the loss of muscle that accelerates in midlife, which most of us are now aware of. It can also help to regulate blood sugar levels and increase bone mineral density, which typically declines with oestrogen levels in menopause. Lifting heavier weights is likely to be better for fat loss than lifting light weights because it helps you to build more muscle — and because muscle tissue burns more energy than fat, even at rest, the more we have, the less susceptible we are to midlife spread. It has also been found to be particularly good for the brain. Research in 2023 found that lifting weights at 80 per cent of participants' 1RM (one rep max — the maximum weight you can lift) increased levels of the protein brain-derived neurotrophic factor (BDNF) whereas lifting weights at 60 per cent did not. BDNF aids neuroplasticity, the brain's ability to adapt and change. • How to start weight training in midlife The Los Angeles writer Casey Johnston's new book, A Physical Education, charts how powerlifting helped her to overcome years of unhealthy dieting and exercising. Although Johnson, 38, appeared to be super-fit — she ran half-marathons and did cardio several times a week — she argues that instead of focusing on getting a stronger body, her fitness routines were all based on burning calories 'to help reveal her muscles underneath'. She was always exhausted and preoccupied with what her body looked like, trying to tone rather than get strong. 'I was running more and more and eating less and less,' she has said — and was unaware that she was actually losing muscle in the process. Changing her workout to focus on lifting heavy weights transformed that. It was not about getting 'smaller' but about 'how you feel. It's about protecting yourself,' she says. On Instagram the personal trainer Elizabeth Davies, 41, aka @thiswomanlifts, describes 'toning' as 'a made-up term arguably designed to prey on women who have been conditioned for decades to fear getting bigger'. She adds: 'We cannot tone a muscle. We cannot sculpt a muscle. We cannot blast fat around a muscle by exercising that muscle.' Muscle either increases in size, remains the same size or shrinks, she explains, and muscle is crucial for health, not aesthetics. I've become inspired by the American influencer Alicia Erickson, the Midlife Maven, who is a lifelong fitness fanatic like me but until recently of entirely average build. By 45 her regular running and CrossFit regime had started to feel taxing on her body. At 49 she started weight training instead and now boasts biceps of steel and abs you could crack a walnut on, with the emphasis very much on heavy weights. 'Booties' are not built with light dumbbells, she recently said, her confidence exuding from every pore. The fitness trainer Jack Hanrahan has noticed a rise in women swapping multiple sets of lighter dumbbells for heavy weightlifting. 'Once you've mastered your form with lighter weights, going heavier is the sensible thing to do,' he says. 'You're not going to become stronger if you're not challenging your muscles.' And, he adds, 'heavy lifting changes the way my clients carry themselves. When you feel really strong, you feel more capable. It gives you more courage.' Before I switched up my routine I wanted to know if it was safe to lift heavier weights in my kitchen, still not having the time or inclination to queue for complicated equipment in a weights room. 'Absolutely,' says the personal trainer Kate Rowe-Ham, who teaches midlife women to do just that via online classes on her app, Owning Your Menopause. 'For some women it's less intimidating lifting heavy weights at home than a gym because there's no one to see you pull a funny face.' On Rowe-Ham's recommendation I bought heavier dumbbells — 10kg (£56), 12.5kg (£68) and 15kg (£80) — from Factory Weights. An investment, obviously, but still cheaper than a gym membership. I also use a 6kg medicine ball. According to Hanrahan, some people worry that going heavier means a mandatory gym membership to avoid injury. But he says that if you are lifting slowly and carefully, you should be OK to do a heavy home workout. 'You can handle heavier weights if you're doing fewer reps because you're under tension for less time,' he says. 'If you can do the number of reps without failing, you're strong enough. There's no risk.' What is important is correct form, he stresses. Swaying or swinging during a movement increases the risk of injury, as does pushing to the point of failure 'because your form degrades and that means you're probably transferring some force into the joints', he says. Breathing correctly is also key. When muscles are 'being lengthened and loaded and you need stability' — straightening your arm for a biceps curl or lowering for a squat, for example — breathe in through your nose because 'it has a better connection to the diaphragm', Hanrahan explains. 'You're more likely to breathe deeper, which activates the core muscles and stabilises the spine.' There are 20 exercises in my new workout — 13 with heavier weights, along with seven conditioning exercises: jump squats, stomach crunches, oblique taps, lower abdominal raises, press-ups, triceps dips and a plank and side-plank. I can still do it in my small kitchen. Lifting heavier I do fewer repetitions of most exercises. For example, I do three sets of ten shoulder presses rather than 50 in one go. I still do 'pulses' — smaller movements while in, say, a squat — to increase the time my muscles spend under tension. I allow five slow breaths, or about 30 seconds, between each set. I've also added deadlifts to place more emphasis on my glutes, hamstrings and lower back, as well as weighted hip thrusts, which also work these muscle groups. 'We spend so long sitting down with these muscles inactive that it's important to train our posterior chain,' Rowe-Ham says. I have added bent-over lateral rows to build my upper back muscles, triceps kickbacks for the backs of my arms and weighted core exercises. For my squats I have added 3.5kg weights I found in the garage to my 20kg barbell, meaning I'm squatting 23.5kg. Significantly I have sacrificed a spinning session to lift weights every other day (I used to do it every three days), setting my alarm for 5.30am. That's painful but by the end of my session my heart pounds and I'm elated. What I have really noticed is how I seem to burn through food now. I mostly eat healthily but I eat a lot, and a chocolate or chips blowout doesn't seem to have an impact on the scales. I now weigh 6lb less than last summer and look a lot more muscly (according to my 14-year-old daughter). I have more energy but most importantly I feel stronger, more resilient. Cramming my weights back under the shoe rack at the end of a workout I feel as if I can take on the world. The heavy weight exercises that have transformed my fitness Barbell squats Three sets of 40 reps with a 23.5kg weight Use weights that allow you to lift the barbell comfortably over your head and rest it on the fleshiest part of your trapezius (upper back muscles). Hold the bar with both hands so your elbows are in line with your torso. With your feet slightly wider than shoulder-width apart, toes pointing out, buttocks pushed back and back straight, lower as far as you can while keeping your back straight. Push up. I do 20 of these, then 20 pulses in each set. Rows ANDREW FOX FOR THE TIMES Two sets of 15 with a 12.5kg dumbbell Keeping your left arm straight, place your left palm and left knee on a chair or coffee table. Holding a heavy weight in your right hand, keep your right arm straight, perpendicular to the floor, and your right leg straight with your right foot on the floor. Bend forward. Keeping your back straight and your elbow close to your body, pull the weight towards your torso, squeezing your shoulder blade. Lower. Repeat on the opposite side. Biceps curls Three sets of 12 reps with two 12.5kg dumbbells Stand with feet hip-width apart, back straight and shoulders down. Have a heavy weight in each hand with your arms by the side of your body, palms facing forward. Bend both elbows at the same time to curl your weights up to your shoulders, and lower. Weighted lunges 50 reps with two 12.5kg dumbbells, leading on right foot, then 50 leading on left Stand with feet pointing forward, hip-width apart, with arms by your sides and a heavy weight in each hand. Step forward with your right foot so both legs are bent at a 90-degree angle and your front thigh is parallel to the floor. Squeeze your buttocks as you return to the starting position. I repeat this 30 times, then do 20 pulses. • How to strengthen and tone your legs for summer Weighted calf raises ANDREW FOX FOR THE TIMES 35 reps with two 12.5kg dumbbells Stand with feet shoulder-width apart, arms by your sides, holding heavy weights. Rise onto the balls of your feet. Lower. Lateral raises ANDREW FOX FOR THE TIMES Three sets of 12, 10 and 10 reps with two 10kg dumbbells Stand with feet shoulder-width apart, holding a heavy weight in each hand by your sides, palms facing inwards. Keeping your shoulders down and back straight, raise your arms to the sides until they're parallel to the floor. The straighter your arms, the harder the exercise. Rest between each set (I use 10kg weights, up from 8kg, when I did 25 continuous reps). Deadlifts Three sets of 15, 12 and 12 reps using two 15kg dumbbells Standing feet hip-width apart, push your hips back and bend your knees slightly to grasp a barbell or two dumbbells at your feet, palms over the bar. Don't let your knees extend over your toes. Return to standing, weight in front of you, keeping your back straight, core engaged and head in line with your body. Freestanding reverse fly Two sets of 12 reps with two 10kg dumbbells With feet hip-width apart, arms by your side and a weight in each hand, lean forward, keeping your core tight, back straight and knees slightly bent. Raise your arms to the side until level with your body and slowly lower. Hip thrusts ANDREW FOX FOR THE TIMES Two sets of 25 with a 15kg dumbbell Lie on your back, knees bent, hands lightly holding a heavy weight — I use 15kg — across your hips to stop it rolling off. Thrust your hips up towards your head, keeping your back straight and squeezing your glutes at the top. Lower your body so your upper back and bottom reach the floor together. • How to get good glutes: seven easy exercises Crunch with medicine ball ANDREW FOX FOR THE TIMES 25 reps with a 6kg medicine ball Lie on your back with your legs fully extended and your arms holding a medicine ball extended over your head. If you don't have a medicine ball, hold a weight. Raise your legs, torso and arms simultaneously until your legs and arms are perpendicular to the floor. Lower slowly. Russian twists ANDREW FOX FOR THE TIMES 20 reps with a 12.5kg dumbbell Lie on your back with your knees bent and feet raised 10cm off the floor. Lift your torso until it creates a V shape with your thighs, and hold either end of a dumbbell (I use 12.5kg) so it is horizontal and close to your stomach. Twist your torso to the right as far as you can, return to centre. Twist to the left, return to centre. This is one rep. Shoulder presses ANDREW FOX FOR THE TIMES Three sets of 10 reps with two 10kg dumbbells Stand with feet shoulder-width apart, a weight in each hand. With palms facing forward, shoulders down, back straight and elbows under your wrists, hold the weights at your shoulders. Push the weight up until your arms are straight. Lower. Triceps kickbacks One set of 15 reps with a 12.5kg dumbbell Stand with one leg in front, the other back, so you are leaning forward slightly with one arm on a chair or coffee table for support. Hold a weight (I use 12.5kg) in the opposite hand. Bend your elbow at a 90-degree angle, keeping your upper arm parallel to the floor. Squeezing your triceps, extend your arm backwards until it is straight. Return to starting position. Repeat on the other side.
