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’!

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’!

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’!

Yesterday, we hit the abs with “8-pack” abs part II. Today, we are going to work the legs with a routine that works the quads, hamstrings, glutes and calves. Make sure that you stretch and warm-up properly. If you needs some suggestions for leg stretches, click on the following word: Stretching. You should feel this routine. Your legs will thank you.

*Legs Routine #2*
power cleans - 3 x 10 - 15 reps/set with 60 seconds rest between each set. Rest 75 seconds before the next exercise. By the way, if you don’t have a barbell, use dumbells or water gallon jugs (with the handle large enough for you hand to fit). If you use dumbells or water jugs, hold them as if you were holding a barbell. The motion will still be the same.

glute kickbacks - 3 x 15 - 20 reps/set with 60 seconds rest between each set. Rest 75 seconds before the next exercise.

stair hops - 3 sets with each set lasting for 1 minute. Hop as many steps as you can in one minute. If you don’t have a stairway near you, find an object (with a solid base that won’t move) that you can hop on and off. If you have no such object, jump in place for each set. Rest 45 seconds between each set and rest 75 seconds before the next exercise.

calf raises - 3 x 30 - 45 reps/set with 60 seconds rest per 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.

Back in May, I hit you with the “8-pack” abs routine. Solid routine, no doubt. However, I know how you like a challenge and how you like variety in your routine. So, today I have another abs routine for you to add to your arsenal of workout routines: “8-pack” abs part II. In part I, the focus was more on the abdominals than the obliques. In part II, the focus is split almost equally between the abs and the obliques.

Please click on the exercise name to link back to the posting of the exercise. Remember to stretch and warm-up before getting started.

*8-pack Abs part II Routine*
crossed leg crunches - 4 x 15 - 30 reps/set. 45 seconds rest between each set. 60 seconds rest before next exercise.

isolated crunches - 4 x 15 - 30 reps/set. 45 seconds rest between each set. 60 seconds rest before the next exercise.

lateral leg swings - 4 x 10 - 20 reps/set. 45 seconds rest between each set. 60 seconds rest before the next exercises. Remember to include the crunch that I mention in the video!

the bridge - 3 burn out sets (hold the bridge for as long as you can) with 60 seconds rest in between each set. Aim to get at least 75 seconds on each each bridge.

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.

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’!

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’!

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’!

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 an excellent leg routine for you. The routine focuses primarily on the quadriceps but you’ll also work your glutes and your hip flexors. The routine will help strengthen and tone your quads. If some of you are struggling with fat and/or cellulite around the hips and/or thighs, this routine well help get rid it. I call it the quivering quads routine because I want you to challenge yourself (in a safe, injury-free way) to the point where it’s difficult to walk normally after this routine and your legs start to quiver a bit when you stand That’s what “DO SOMETHIN!” is all about. Ok, before you get started, make sure you warm-up and stretch properly. I recommend that you try my quadricep stretch as part of your routine. Ready? Make it happen!

*Quivering Quads routine*
seated leg lifts - 3 x 15-25 reps/set. 60 seconds rest between each set. 60 seconds rest before next exercise.
jumping squats - 3 x 15-30 reps/set. 60 seconds rest between each set. 60 seconds rest before next exercise.
lunges - 3 x 15-30 reps/set. 60 seconds rest between each set. 60 seconds rest before next exercise.
wall sits - Hold the sitting the position for as longs as you can. Aim for at least 90 seconds.

DO SOMETHIN’!