ELIMINATING EXCUSES | fitness

Yesterday, we hit the abs with “8-pack” abs part II. Today, we are going to work the legs with a routine that works the quads, hamstrings, glutes and calves. Make sure that you stretch and warm-up properly. If you needs some suggestions for leg stretches, click on the following word: Stretching. You should feel this routine. Your legs will thank you.

*Legs Routine #2*
power cleans – 3 x 10 – 15 reps/set with 60 seconds rest between each set. Rest 75 seconds before the next exercise. By the way, if you don’t have a barbell, use dumbells or water gallon jugs (with the handle large enough for you hand to fit). If you use dumbells or water jugs, hold them as if you were holding a barbell. The motion will still be the same.

glute kickbacks – 3 x 15 – 20 reps/set with 60 seconds rest between each set. Rest 75 seconds before the next exercise.

stair hops – 3 sets with each set lasting for 1 minute. Hop as many steps as you can in one minute. If you don’t have a stairway near you, find an object (with a solid base that won’t move) that you can hop on and off. If you have no such object, jump in place for each set. Rest 45 seconds between each set and rest 75 seconds before the next exercise.

calf raises – 3 x 30 – 45 reps/set with 60 seconds rest per set. Remember that each set of calf raises includes the standard calf raise, calf raises with feet turned outward and calf raises with feet turned inward. So 30 reps is 10 reps on each of the three versions and 45 reps is 15 reps on each of the three versions. If needed, review the video and the post to refresh your memory.

Back in May, I hit you with the “8-pack” abs routine. Solid routine, no doubt. However, I know how you like a challenge and how you like variety in your routine. So, today I have another abs routine for you to add to your arsenal of workout routines: “8-pack” abs part II. In part I, the focus was more on the abdominals than the obliques. In part II, the focus is split almost equally between the abs and the obliques.

Please click on the exercise name to link back to the posting of the exercise. Remember to stretch and warm-up before getting started.

*8-pack Abs part II Routine*
crossed leg crunches – 4 x 15 – 30 reps/set. 45 seconds rest between each set. 60 seconds rest before next exercise.

isolated crunches – 4 x 15 – 30 reps/set. 45 seconds rest between each set. 60 seconds rest before the next exercise.

lateral leg swings – 4 x 10 – 20 reps/set. 45 seconds rest between each set. 60 seconds rest before the next exercises. Remember to include the crunch that I mention in the video!

the bridge – 3 burn out sets (hold the bridge for as long as you can) with 60 seconds rest in between each set. Aim to get at least 75 seconds on each each bridge.

DO SOMETHIN’!

Again, it feels good to be out of the dugout and back in the game! Now to the point: hill running. Hill running is a great exercise for speed & agility training and for endurance. If you want to focus on speed and agility, sprint up hill for about 50 – 75 meters. Rest about 45 – 60 seconds in between sprints and do at least 5 sprints. I recommend a light jog in between sets to help keep your hamstrings and quadriceps from tightening. A good warm-up including stretching will help make sure that your muscles are primed for the workout; and a good cool down will help your muscles transition smoothly to a relaxed state. As you are sprinting, pick your legs up high with each step. We want the tendons in the hip area that allow you to lift your legs to get used to fast, repetitive movements to help improve speed and agility. For those of you focusing on endurance, run up a long hill. If you are going to do repetitions, jog back down hill and then immediately run back up hill. Either route you choose, hill running is guaranteed to make you DO SOMETHIN’!

I am out.

I am back from vacation and feeling IRIE!! I hope your nutrition and training has been phenomenal and that you’ve given yourself sufficient time to rest and recover from your workouts. So why was I on vacation and where did I go? Well, I didn’t go anywhere. I was still working and doing my usual routine. I just wanted some extra time for myself. Thanks for continuing to check in on me and for the comments.

When I started the blog, I wanted to have a page that would allow you to quickly sort through exercises by the specific purpose of the exercise (strength development, flexibility, weight loss, etc.). I referred to this page as the Video Gym. However, as I have been creating posts I have felt that my posts on the home page serves the purpose I was intending for the video gym; and to not be redundant, I have not posted any information to the video gym. Here is where I need your help: Should I start making posts to the video gym in line with my original purpose for it or should I remove the page since it is not needed? Do you see the need for an additional page? If so, what purpose would it serve?

Look forward to hearing from you! Thanks in advance.

DO SOMETHIN!