ELIMINATING EXCUSES | fitness

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’!

There was a request for a simplified version for the clap push-up, so here it is!

Assume standard push-up position. Keep your back in a neutral position so that you feel no discomfort or pain in your back. Keep your hands, measuring from your outside finger, about 6 to 8 inches (about 15 - 20 cm) outside your shoulders. The key difference vs. the standard clap push-up is that you will use you knees as part of your base rather than your feet. Keep your knees together or slightly separated (~2 to 3 inches or ~5 to 8 cm).

By making this change, there is less weight for your pectoral muscles to move during each rep; so the exercise is now easier. Do not worry; you will still be able to DO SOMETHIN’!

Question or comments? Let me know.

Enjoy.

I only have two things to say:

1) watch the video. if you have any questions, please post a comment. if not, proceed to #2.

2) 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.

You know what time it is! I know that you are anxious to get going, so I’ll be brief but thorough. Today, let’s work the chest with some incline push-ups. If you are able to do so, head outside to an open area with a bench. Place both feet up on the bench supporting your weight on the balls of your feet. Next place your hands a bit more than shoulder width apart. Now that we are in standard push-up position, let’s get it!!! Remember that you don’t want to lock your elbows at the top of the push-up. If you lock your elbows, you could injure your elbow by hyperextending a muscle or tendon. DO SOMETHIN’!

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.

Ever struggle with push-ups? Maybe you have a hard time because of a previous injury or physical condition. Maybe you are in the progress of increasing (or regaining) your strength and you are not a point where push-ups are managable. Vertical push-ups are an excellent alternative for anyone who has difficulty with push-ups and for those that want to try a different exercise for working the chest. Find a wall. Stand about 3 feet away on the balls of your feet; you might need to adjust this distance according to length of your arms. Place your hands on the wall a bit more than shoulder width apart. Now hit some push-ups. Use good form like Maja does.

Make it a good weekend. 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.

TGIF! Hope everyone had a good week and that you have an even better weekend. What better way to start the weekend than by exercising! Today, we are going to do a back, chest and trap workout that will tone and strengthen these areas. Bring your A game! As always, stretch and warm-up before you get started. If you need an example of a back stretch, check out my posting.

*Back, Chest & Traps routine*

back extensions - 3 x 15 - 25 reps/set. 60 seconds rest between each set. 60 seconds rest before the next exercise.
knucke push-ups - 3 x 15 - 40 reps/set. 60 seconds rest between each set. 60 seconds rest before the next exercise.
bent over rows - 3 x 15 - 40 reps/set. 60 seconds rest between each set. 60 seconds rest before the next exercise.
pectoral flies - 3 x 15 - 25 reps/set. 60 seconds rest between each set. 60 seconds rest before the next exercise.
trap flies - 3 x 15 - 25 reps/set. 60 seconds rest between each set. 60 seconds rest before the next exercise.
triangle close grip push-ups - 3 x 15 - 40 reps/set. 60 seconds rest between each set. 60 seconds rest before the next exercise.
shrugs - 3 x 15 - 40 reps/set. 60 seconds rest between each set.

DO SOMETHIN’!

WARNING: THIS CHEST EXERCISE IS KNOWN TO LEAD TO INCREASES IN MUSCLE TONE, DEFINITION AND STRENGTH. PERFORM AT YOUR OWN RISK.

Today, we have pectoral flies for working the chest. You’ll need some weight for this exercise. Lay on the floor on your back and pick your weights up in your hands. Extend your arms upward; the palms of your hands should be facing each other. Slowly extend your arms outward until your hands are about a foot off the ground. If you can go down further and still feel comfortable, do so. Bring your arms back together until they are straight up again.

DO SOMETHIN’!

Today, let’s hit chest and triceps at the same time. I have another good exercise for you: triangle close grip push-ups. This exercise will help you get that tone and definition for your triceps and chest so you’ll be ready to hit the beach, swimming pool, volleyball court, etc. Ladies, some of you may be concerned about becoming too musclar by doing this exercise. Don’t worry. Doing a few sets of these won’t make you look like a body builder. Trust me. Ok, back to the exercise. Rather than taking the standard push-up form of having your hands about shoulder width apart, let’s bring our hands close together. Form a triangle by touching your thumbs and index fingers together. Now assume push-up position. Go down as far as you can comfortably. Aim to have your nose almost touch the floor in the middle of your triangle. I know; you don’t have to tell me how fun this exercise is. DO SOMETHIN’!

PEC TIME! Alright, let’s hit the chest muscles today. This exercise is great for tone, definition and strength. Most of you are familiar with push-ups. We’re going to do knuckle push-ups (which were introduced to me by Shihan Roger Young: www.torakan.net). I love knuckle push-ups because you increase the range of motion vs. the standard push-up which allows you to work your pectorals more than with a regular push-up. Also, knuckle push-ups strengthen your forearms so that your wrists are less likely to buckle when you deliver a punch. Now, make solid fists, assume push-up position and balance your weight on your first two knuckles. I recommend that you do this exercise on a softer surface or place a towel between your knuckles and the ground. I like to cross my right foot over my left; this does not significantly impact the exercise. As you go down, try to make your nose come as close to the floor as possible (if you have shoulder pain or any discomfort, you may want to discontinue the the exercise). Now, DO SOMETHIN’!