ELIMINATING EXCUSES | fitness

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.

Yep, it’s that time again! Today we are going to work our forearms with an exercise called a forearm roll. This exercise is simple yet great for improving tone and strength. You will need a chair and a dumbell. If you don’t have a dumbell, a gallon of water could make for a decent alternative. Sit down and take the dumbell in your left hand. Rest your left forearm on your left leg and allow about 4 inches of your arm to extend beyond your knee. Allow the weight to roll down to your fingers and slowly roll the weight back up; that’s 1 rep. Remember to work both your right and left forearm. Let’s do burn out sets today. Hit 3 sets on each forearm with an many reps/set as you can. Rest 1 minute between each set.

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 great arms routine for you. This routine focuses on your biceps, triceps and forearms; it will help improve your tone, definition and strength. Before you get started, make sure that you have stretched and are ready. Ok, here it is:

*Arms routine*
dips - 3 x 15-30 reps/set. 60 seconds rest between each set. 60 seconds rest before the next exercise.
bicep curls - 3 x 10-15 reps/set. 60 seconds rest between each set. 60 seconds rest before the next exercise.
tricep press - 3 x 10-15 reps/set. 60 seconds rest between each set. 60 seconds rest before the next exercise.
hesistation curls - 3 x 10-12 reps/set. 75 seconds rest between each set. 75 seconds rest before the next exercise.
forearm curls - 3 x 10-15 reps/set. 60 seconds rest between each set. 60 seconds rest before the next exercise.
hammer curls - 3 x 10-15 reps/sec. 60 seconds rest between each set.

DO SOMETHIN’!

Alright folks, we had a week of nutrition tips for work/school and now let’s get back to more exercises to add to our workout routine. Forearm curls are great for strengthening and toning the forearms. Get your weights and a chair. Before you get started, make sure you have stretched and are ready. Sit down and pick up your weights. Keep your back straight while seated with your feet together infront of you. The backside of your hands should be facing forward. Curl the weight upward keeping your hands in the same position. Don’t rotate your hands. Alternate between right and left. This is a simple exercise but very effective. DO SOMETHIN’!

Time to run it back! Let’s hit the forearms today. I’ve got an exercise for you that’s great for tone and definition: hammer curls. You’ll need some weight for this exercise; it’s ok to improvise if you don’t have dumbells. You’ll also need a chair. So have a seat and grab your weights. The motion for a hammer curl is similar to the bicep curl that we did on April 5th except that we will not rotate our wrists/forearms as we curl the weight. As you bring the weight up, keep your thumb facing upward. Alternate right and left. This exercise is an excellent example of how your grip on the weight can impact which muscle you work — something to be mindful of as you workout. You know what to do . . . DO SOMETHIN’!