ELIMINATING EXCUSES | fitness

Here’s another superset routine for you: triceps, traps and calves. Remember that as you superset, you don’t want to take excessive rest as you alternate between a pair of exercises. Keep it moving so that you keep the intensity level moderate/high. 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.

skullcrushers – 3 x 15-25 reps/set
&
shrugs – 3 x 15-25 reps/set
rest 60 seconds

tricep kickbacks – 3 x 15-25 reps/set
&
trap flies
rest 60 seconds

dips – 3 x 15-25 reps/set
&
calf raises – 3 x 30-45 reps/set. Remember that each set of calf raises includes the standard calf raise, calf raises with feet turned outward and calf raises with feet turned inward. So 30 reps is 10 reps on each of the three versions and 45 reps is 15 reps on each of the three versions. If needed, review the video and the post to refresh your memory.

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’!

Finally, Friday is here! Hope the week has been good for you all. One of the best ways to get the weekend started is by exercising. Let’s work the trapezius muscles with shrugs. This exercise will develop tone, strength and definition in the upper part of your back. Did you stretch? Cool, let’s do it. Grab your dumbells, water jugs or whatever you use for weight. I like to do this exercise seated to isolate my traps. While standing, I might swing or try to use my legs to help move the weight when I get tired. Now that you have a weight in each hand, shrug your shoulders upward using your trapezius muscles. After you’ve reached the maximum height of your shrug, keed your traps squeezed for about 5 seconds and then release the weight back to your starting position. Enjoy the workout and the weekend too!

DO SOMETHIN’!

Don’t worry I have not forgotten about back exercises. This exercise focuses on the trapezius muscle and helps with tone and definition. You’ll need a chair for this one and some weights, jugs of water in in my case. Sit down and lean forward so that your chest touches your legs. If you feel any back discomfort, don’t bother with the exercise. Take care of your back (once you’re 100%, there will be plenty of time to exercise). Start with the weight behind your legs and lift your arms outward. Squeeze at the top; careful not to squeeze too hard. Enjoy!