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’!

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’!

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’!

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’!