ELIMINATING EXCUSES | fitness

Last week, I explained how to superset in order to intensify your workout routine. Today, I have a shoulder routine that supersets with quads. 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 shoulder and quads 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.

arnold press - 3 x 15-25 reps/set
&
jumping squats - 3 x 10-20 reps/set
rest 75 seconds

side raises - 3 x 15-25 reps/set
&
lunges - 3 x 15-25 reps/set
rest 75 seconds

front raises - 3 x 15-25 reps/set
&
seated leg lifts 3 x 15-25 reps/set
rest 75 seconds

sitting jacks - 3 x 15-25 reps/set
&
wall sits - 3 x 45-60 seconds/set

DO SOMETHIN’!

Let’s get the week going by working the shoulders with Sitting Jacks. This exercise is similar to the side raises that we’ve been doing.

You’ll need a chair and some weights (dumbells, water jugs, etc.). Sit in the chair with your back in neutral position and with a weight in each hand (In the video, I say keep your back straight. By straight, I mean sit upright with good posture). When your back is in neutral position (but with your natural, comfortable arch), tighten your abs to ensure that you maintain good posture. Bring your arms out to your side and keep them parallel to the floor. Your arms should be bent so that there is minimal pressure at your elbow joints and they will stay bent for the duration of the exercise. To perform this exercise, bring your arms up over your head until they almost touch. Then, slowly bring them down to the starting position: arms outstretched at your sides.

If the weight you are using is too heavy or when you start to fatigue, you might begin to arch you back significantly more than your natural arch. At this point, you should rest before your next set, use lighter weight or stop this exercise.

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.

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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.

Today, I want to introduce a dynamic exercise tool: the resistance band; let’s use it to work the outer deltoids. These bands are relatively inexpensive. I purchased a 2 pack from Target for about $10 (US). Check your local sporting goods store and the sporting goods section of Target.

Place your hands on the grips of your resistance band and hold it out in front of you. Extend your arms outward about 1 - 2 ft (30 - 60 cm) from either side of your body. As you bring your arms inward towards your body, do so in a slow controlled motion and don’t allow the resistance band to come to rest. There should be tension in the band for the duration of the exercise. This tension on the positive and negative motion forces your outer deltoids to work and that’s what we want! This constant tension makes up for the fact that we aren’t using any weights. Hit 3 sets of these and go for as long as you can; rest 1 minute in between each set.

For those looking to kick the intensity up another notch, squeeze your traps together as you do this exercise. Feels so good.

DO SOMETHIN’!

Let’s start the week with another addition to our arsenal of stretches. Here’s a good one for the lats and delts. This stretch can be done sitting our standing. Stretch your right arm out in front of you and move it across your chest. Place your left hand on your right elbow pressing it toward your chest. Pushing on the elbow stretches the lat and the outer part of the delt. Work both your right and left arm to stretch both right and left lat/outer delt.

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.

That’s all I got. DO SOMETHIN’!

This week we are going to deviate from our normal exercise routine. I want you to get outside of your house/apartment and explore a new activity for your exercise or do an exercise/activity that you enjoy. Go for a run, go swim, play some basketball, play soccer, go for an indoor rock climb, play tennis, play ultimate frisbee, etc. As you can see, I am working the speed bag. I love the speed bag because it improves punching coordination and handspeed. It also works your shoulders and you back (lats and traps). Boxing is a great sport and I encourage you all to learn to box.

This will be my only posting for the week but please feel free to post any comments or questions that you might have and I’ll get back to you.

Before you get started with your activity, make sure you warm up and drink plenty of fluids throughout your activity. DO SOMETHIN’!

It’s Friday! Hopefully, the weather is beautiful where ever you are. For those June babies born on June 1st, I wish you a happy birthday! For those born on June 2nd or 3rd, I wish you an early happy birthday! Party like a rock star (without the excessive alcohol, drugs and other unsafe behaviors)!

We have to start the weekend proper by continuing with our Friday workout. Today, I have another winner for you, compliments of Arnold Schwarzenneger. We are going to work the deltoids with an exercise called the arnold press. This exercise take the shoulder press to the next level of intensity by increasing the range of motion and by forcing you to expend more effort controlling the weight as you rotate your wrists. You’ll need a chair and some dumbells. If you don’t have dumbells, find a convenient substitute (canned goods, gallon of water, melons, etc.). Sit in you chair with your back straight. Pick up your weights and bend your arms infront of you so that your palms are facing toward you and you are looking at weights (your forearms should be perpindicular/orthogonal to the floor). Life the weights upward and begin to rotate your wrists as you move the weight upward; rotate your wrists 180 degrees. Stop short of locking the elbows out; keep them bent. As you bring the weights back down, rotate your wrists 180 degrees again as you return your arms to the starting position. I’ll thank Arnold on your behalf; 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’ve got a good shoulder routine for you. This routine will tone and strengthen your deltoids. We’re only doing 3 exercises but we’re going for 60-120 repetitions on each exercise. So make sure that you stretch and warm-up so that you’ll be ready for an intense workout. Try to get all 20 reps on each set. As your muscles fatigue, it will be more challenging to get all 20 for each set. Push yourself and try to get in at least 10 reps on your latter sets. Don’t sacrifice your form to get in more reps. With any exercise you do, always strive for perfect form. Game time!

*Shoulder routine*
shoulder press - 6 x 10 - 20 rep/set. 60 seconds rest between each set. 75 seconds rest before the next exercise.

side raises - 6 x 10 - 20 rep/set. 60 seconds rest between each set. 75 seconds rest before the next exercise.

front raises - 6 x 10 - 20 rep/set. 60 seconds rest between each set.

DO SOMETHIN’!

Alright fitness people, time to hit it again! Let’s hit those shoulders. Here’s a good exercise for toning and strengthening the shoulders: shoulder press. You need some weight for this exercise. If you’re like me and you still have not invested in dumbells, find convenient objects near your. I prefer to sit down for this one so that I minimize stress on my lower back. Also, if I stand, I might be tempted to use my legs to help get the weight up when I am tired. Now, pick up your weight and hold it at your side above your head. Each arm should be bent at the elbow so that it forms a right angle. Press the weight up till you are slightly shy of locking out the elbow. Locking out joints puts extra stress on your joints and you risk an injury; be careful. On the way down, guide the weight so that your shoulders continue to do the work. Don’t just let gravity take the weight down. Got that? Now, DO SOMETHIN’!

Let’s hit the shoulders today! This time we are going to work the sides of our deltoids with this exercise. I prefer to do this exercise sitting so that I focus on only my shoulders doing the work. When standing, I might be tempted to use my legs to help swing the weights up when I get tired. Also, sitting helps those who may have a history of lower back pain (like me). So, get your chair and get your weights. Hold your weights in each hand with your arms extended along the side of your body. Raise yours your arm outward until your arms are parallel to the floor. Control the weights on the way down so that your shoulders continue to do the work; don’t rely on gravity. Now, your excuse to not exercise is gone. DO SOMETHIN’!