ELIMINATING EXCUSES | fitness

Don’t worry I have not forgotten about back exercises. This exercise focuses on the trapezius muscle and helps with tone and definition. You’ll need a chair for this one and some weights, jugs of water in in my case. Sit down and lean forward so that your chest touches your legs. If you feel any back discomfort, don’t bother with the exercise. Take care of your back (once you’re 100%, there will be plenty of time to exercise). Start with the weight behind your legs and lift your arms outward. Squeeze at the top; careful not to squeeze too hard. Enjoy!

Time to hit the shoulders aka the deltoids, and let’s focus on the front of the deltoids. You’ll need some form of a weight for this exercise. I use two 1 gallon (3.8L) jugs of water. The density of water is 1kg/L so I have 3.8kg/8.4lb weights in each hand; as Ronnie Coleman would say: LIGHT WEIGHT! Start with your arms at your side with your weights in your hands. Keep the elbows slightly bent for the duration of the exercise. Slowly lift your arms forward until they are parallel to the ground. You don’t want to swing your arms because the momentum of your weights will minimize the actual work done by your muscles. Ok, HIT IT!

Try this simple leg exercise that’s great for strengthening and toning the quadriceps. Sit at the edge of a chair so that none of your leg is resting on the seat of the chair. Your leg should be straight and fully extended with your toes pointing forward. Your foot should be about 6 inches (15cm) above the ground and lift your leg until it is slightly above parallel to the floor. Keep your leg straight (no bending at the knee) for the duration of the exercise. Work both legs. Doesn’t it feel good?!?!

Here’s a tricep exercise that’s good for definition, tone and strength. Remember not to over extend the range of motion on this exercise or you might injure your shoulders and/or elbows. On the way down, don’t go so far that you get stuck. On the way up, remember not to lock out your elbows. Use good form to get the most out of this exercise and take your time. Ready . . . DO SOMETHIN’!

Here’s an abdominal exercise that’s going to help you get that “8″ pack. This exercise works both the upper and lower part of your abdominal muscles, hence the name full crunch. Remember to rest your hands on the side of your head rather than around your neck; this way you’re less likely to strain your neck by your hands pulling on your neck as you crunch. Don’t rush through these; take your time and get a good burn.