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’!

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.

Here’s another good one! Let’s hit the triceps today with skullcrushers. This exercise isolates the triceps allowing you to improve your tone, strength and definition. Let’s get that horseshoe!!! You’ll need some weight for this exercise and a open area. I recommend that you use dumbells. Lie on the floor with your weights in your hands (your legs can be straight or bent). Extend you arms upward and incline them towards your head so that they form a 45 - 60 degree angle relative to the floor. Keep your elbows in the same position for this entire exercise; don’t allow them to bow outward. If you allow your elbows to bow outward, you will minimize the amount of work done by your triceps. Bring the weights down toward your head just till they almost touch your head. Then bring the weight back up to your starting position. Man, that’s all tricep? Feel that? 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’!

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’!

Time to hit the arms again! Today, we have a tricep exercise that’s great for tone and definition. You’ll need a chair and some weight for this exercise. Sit down and take your weight in your left arm. Bend your left arm behind your head. Press the weight up and stop slightly before locking out your elbow. Locking out the elbow puts extra stress on your elbow joint; for this reason, I suggest that you do not lock out your elbow. As you bring the weight down, guide the weight down so that your tricep is continuing to work. Don’t bring the weight down so low that you allow the weight to come to a resting position behind your neck (if you do so, the tricep muscle will be relaxed). We want to keep the tricep under constant tension to maximize the work done. Got it? Good. DO SOMETHIN’!

Here’s a tricep exercise that good for tone and definition. You’ll need a weight for this one. If you like working out from home and you have not invested in some dumbells, you might want to consider getting some. But, finding objects to use around your place will suffice in the mean time. Lean over a chair (or on the floor) supporting your body weight on one arm and both legs while holding your weight at your side. Extend your arm back in a smooth, controlled motion. Focus on keeping your arm steady so that the tricep is doing all the work to move the weight. Remember to work both your left and your right arm. Ok? MAKE IT HAPPEN!

Here’s a tricep exercise that’s good for definition, tone and strength. Remember not to over extend the range of motion on this exercise or you might injure your shoulders and/or elbows. On the way down, don’t go so far that you get stuck. On the way up, remember not to lock out your elbows. Use good form to get the most out of this exercise and take your time. Ready . . . DO SOMETHIN’!