ELIMINATING EXCUSES | fitness

Today, let’s work the abs with front kicks. These front kicks won’t do much for your karate but you should still give them a try. After completing your warm-up and stretching, lay on your side with your arm extended in line with your body. This position acts as your support for your body as you do this exercise so you want to feel stable. Your arm that is free can rest behind your or in front of you. Your leg that’s touching the ground should be bent so that half of your leg is behind you. Straighten your other leg and lift it about 4 inches (10 cm) about your lower leg. Slowly kick your upper leg foward; keep your leg straight while maintaining it at the same height that it was when your started the exercise. Stop your leg at a natural stoping point. As you do this, you should feel a crunch in your abs. To intensify this excercise, slightly flex your quadricep as you perform the front kick; by flexing your quad, you will not get a tighter crunch in your abs, but you’ll be forcing your quad to work by keeping it flexed. Work both legs so that you work your abs evenly.

Got it? If so, DO SOMETHIN’! If not, write a comment and I’ll get back to you.

Last week, I explained how to superset in order to intensify your workout routine. Today, I have a chest routine that supersets with abs. This one is going to feel so good; you’ll see. Remember that as you superset, you don’t want to take excessive rest as you alternate between a pair of chest and ab exercises. There will be time to rest before you move on to the next pair of exercises. As always, warm-up and stretch before getting started. Throughout the workout, stay hydrated too.

knuckle push-ups - 3 x 15-25 reps/set
&
bicycle crunches - 3 x 20-40 reps/set
- rest 75 seconds

pectoral flies - 3 x 10-20 reps/set
&
full crunches - 3 x 20-40 reps/set
- rest 75 seconds

triangle close grip push-ups - 3 x 10-15 reps/set
&
isolated crunches - 3 x 20-40 reps/set
- rest 75 seconds

clap push-ups (or simple clap push-ups) - 3 x 10-25 reps/set.
&
the bridge- 3 x 45-60 seconds/set

DO SOMETHIN’!

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’!

My passion for health and fitness stems from my belief that good health and fitness better equips one for conquering challenges throughout the journey of fulfilling one’s purpose in life. So my objective is to share information that I believe will aid you in your journey. On my blog, you will not find profanity or any material/information that is contrary to my objective.

In addition to having my videos on my blog, my videos also appear on youtube; and there are a few on jumpcut and revver. My facebook and myspace pages also link back to this blog. Unfortunately, there appear to be sites that are showing my videos/content without my permission. If you come across my videos or links to my blog on any site other than my blog or the 4 other sites I mentioned, please know that it is possible that the site may be displaying my content without my permission; and please inform me by posting a comment on my blog with a link to the site. I have come across at least one site that is displaying my video without my persmission, and this site is doing it in a distasteful manner. I apologize if you experience or have experienced any such encounters. Know that I am working on a solution.

Please be mindful of this message that I am sharing with you. Eliminating Excuses is all about DO SOMETHIN’ and only about DO SOMETHIN’ and I want to make that clear.

Thank you.

So you’ve got that 6 pack already. If you are looking to maintain it or take it to the next level, here’s an exercise for you. For those of you in route to the 6 or 8 pack, you will want to do this exercise too. Lateral leg swings!!

You’ll need and open area for this exercise. Lay on the floor on your back. Spread your arms out to your side at shoulder level. Lift both legs up in the air so that your body is in the shape of an L. Now, bring both legs down to your left side. Touch the floor. If you can’t reach the floor, it is alright to be a few inches shy of the floor. Bring you legs back up to the starting position. Then move your legs down to your right as you did on the left. Use your arms to help you maintain balance during the exercise. For the duration of this exercise, try to keep as much of your torso facing upward as possible; doing so will be a challenge but do your best.

Huh?? What did you say? Next level? Ok, we can do that. To take this exercise to the next level, we are going to add in a crunch. Each time you come back to starting position (body in L shape), use your abs to lift your hips off the floor.

No need to thank me, just DO SOMETHIN’!

You know what time it is!! Let’s get it! This week I have a great exericse menu courtesy of Maja Varner. She is a talented engineer that has passion for fitness and health; she’s also a former Cincinnati Bengals cheerleader. I want to thank Maja for her time in filming this video.

Today, we are going to hit the abs and obliques with an exercise called crossed legs crunches. Lay on the floor on your back with your legs straight in front of you. Bend your right leg and cross it over your left. Your right knee should be a few inches off the ground. Now, bend your left leg so that it’s below and slightly behind your right. Try to keep your torso straight so that your shoulders are on the floor. It’s ok for your right shoulder to come up a bit (when working your right side); but you should not be lying on your side. Maja’s form is perfect so follow her. Now that your body is in position, place your hands at the side of your head with only your fingertips touching your head. Now crunch as far as you can comfortably while still feeling your abs and obliques working. Work both on both your right and left.

DO SOMETHIN’!

This week I will focus on stretching since it’s key for preparing your muscles to DO SOMETHIN’.

Again, another week has come and gone. Before you get too far into your weekend activities, remember to knock out your workout. Here’s an exciting stretch to add to your stretch/warmup routine: trunk twists. Start out seated on the floor with your legs straight ahead of you. Cross your right leg over your left with your right staying bent and the left, straight. Turn your torso to your right and place your left elbow on the right side of your right knee. Push off with your elbow to get more of a twist. You should feel this stretch in the muscles of your lower back, obliques, intercostals, abs and the outer part of your right thigh. Stretch to a comfortable point; don’t exceed your comfortable range of motion. Work both your left and right sides. This exercise can also be done with out crossing your legs. So starting with your right leg, bend it and keep your left straight (no leg crossing). Left elbow goes to the right side of the right knee. You know the rest . . .

Here are some general tips to help you gauge how long to stretch:
1) you should not be in pain.
2) you should feel light to medium tension in the area you are stretching.
3) slow movements are better than fast, jerking movements since slow motion is less likely to lead to an injury.
4) listen to your body. If something does not feel right, discontinue what you are doing.

Enjoy the weekend.

This week I want to answer some of the fitness and nutrition questions that I have received recently. Please continue to post your questions and comments; and I will get back to you.

Question:
What are some alternative exercises to bicycle crunches?

Anwer part 1:
Isolated crunches are an effective exercise for toning and strengthening the abs and a great choice for those of you looking for an alternative to bicycle crunches. Lay down on your back with your legs up and knees bent. Cross your right leg over your left knee. Take your left hand and place your fingertips on your left ear. For the crunch, bring your left shoulder and right knee together. If you can, lift the right side of your hips off the ground as you bring your knee and shoulder together. Lifting your hip should enable you to get a tighter crunch. However, if you have problems doing so, don’t worry about it. The desired motion in a complete crunch; so as long as you feel the crunch, you are fulfilling the objective. Inhale as you come back to your starting position and exhale as you crunch. After you’ve completed your target repitions on the left side, reverse your legs and your hand position and work the right side too.

Answer part 2:
DO SOMETHIN’!

Game time everyone! Let’s do it! Today we are going to hit the abs with an exercise called the bridge. This simple exercise will improve your tone and definition. All you need is an open area. Stretch out on the floor with your stomach facing down and support your weight on your forearms and your feet. Your feet should be positioned as if your were doing a push-up (without crossing one leg over the other). I prefer to have my feet touching but you can space them out also (no more than 12 inchces/30.5 cm). Make sure that your back is in a comfortable position. Be careful not to arch it upward or downward too much. Once you have a comfortable position, flex your abs and hold it. Try to hold this position for at least 1 minute. Do 4 sets and rest 60 seconds between each set. I know it feels good; you don’t have to tell me.

DO SOMETHIN’!

This week my objective is to suggest some exercise routines. Please click on the exercise name to link back to my posting for that exercise. Again, these are my suggestions. Please feel free to modify the routine if needed to better suit your needs.

Today, I have my “8-pack” abs routine for you. Why settle for 6 when you can have 8? This routine will burn fat and help you get those defined abs that you’ve been wanting. As always, make sure to warm up/stretch before getting started. The objective is to get an intense workout by doing 3 different abdominal exercises followed by an oblique exercise. Do your best to get in all of your repetitions and stick to the recommended rest period.

*8-pack Abs Routine*
bicycle crunches - 3 x 20-50 reps/set. 60 seconds rest between each set. 60 seconds rest before next exercise.
leg circles - 4 x 10-15 reps/set. 75 seconds rest between sets. 60 seconds rest before next exercise.
full crunches - 3 x 20-50 reps/set. 75 seconds rest between sets. 60 seconds rest before next exercise.
oblique crunches - 3 x 15-30 reps/set. 60 seconds rest between each set.

DO SOMETHIN’!