Let’s get BACK into the game!

Welcome back everyone!

I hope you all liked the last exercise I gave y’all and ready for the next one. Today we are going to focus on what exercise to do throughout the corse of a day.

We all want that Arnold Schwarzenegger back, but the chances of that happening are slim, at best. Okay now, take a deep breath, it’s going to be okay. Look at it this way: his job was working out and pushing his body to the limits. You and I, on the other hand, have to manage the stress of school and work at the same time. But just in case you think you can handle one of Arnold’s back workout, then try this one.

What years of dedication looks like.

What years of dedication looks like.

I have this friend of mine that hardly ever goes to the gym and his back’s massive. I hate to admit it, but I was really jealous. Not because of the fact that he had a bigger back than me, but because he rarely went to the gym. So one day, after sucking up my pride, I asked him what his secret was. He told what it was, and now I’m going to pass that secret along with you.

Where do you think the number one room that most college students and people spend their time at? College students frequently enter and leave their rooms numerous times in a day. Here’s the secrete to a better back: put a pull-up bar on your door and do three-to-five pull-ups every time you walk into and walk out of the room. The best part is that you can get one on amazon relatively cheap compared to other exercising equipment.

Pull-Ups for a better and stronger back.

Pull-Ups for a better and stronger back.

Every time you walk into and out of your room just take about five seconds to do a few pull-ups. You’d be surprised how effective a few pull-ups here and there will be towards your physical well-being. Here are some of the benefits of pull-ups:

  • Rely on body weight, so you don’t need any additional equipments, besides the pull-up bar.
  • Strengthens your latissimus doris muscles. Also known as your “latts.”
  • Strengthens your rhomboids
  • Increases arm strength and muscles.
  • Also an effective cardiovascular workout.

Here’s what you’re going to do. Your starting position is when you’re hanging from the bar with your palms facing away from you. Then you’re going to contract your arms until you chin is either parallel or slightly above the bar.

Starting position of a pull-up.

Starting position of a pull-up.

Then you are going to come back down, but in a controlled manner. Don’t transgress in a fast manner from the ending position to your starting potion because you don’t want to hurt yourself.

Ending position of a pull-up.

Ending position of a pull-up.

A lot of people don’t like to do pull-ups due to a variety of reasons, but performing back workouts are essential to developing an even balance of upper body strength.

Here’s an overview of todays workout.

  • Begin in the starting position.
  • Face your palms away from you.
  • Slow contract your arms until you are at the ending position.
  • Once you are at the ending position, hold that position for about a second and squeeze your back.
  • In a controlled manner, slowly transition into the ending position.
  • Repeat three-to-five times every time you walk into and out of your room.

You may not have time to knock out 100 pull-ups in half an hour, and thats okay. But here’s my challenge to you: Try to knock out 100 pull-ups every other day in the course of a day. Just do a few pull-ups when you walk into and out of your room.

Here’s one of my favorite cliches. “Pain is just weakness leaving the body.”

Best of luck everybody!

“Nothing is impossible, the word itself says ‘I’m possible’!”  – Audrey Hepburn


Get Down, get low and get dirty with some home push-ups!

Push ups are one of the basic and most common exercises for the human body. They’re not only great for your chest, but do wonders for:

  • Defining your abs. No matter how hard we try to deny it, we all want those Taylor Lautner abs.
  • Triceps.
  • Shoulders.
  • And last but not least, your torso.

You want to know why I love push-ups? Because you don’t need to sign up to an over-the-top gym, you don’t need an expensive equipment and best of all, you can practically perform them anywhere you are!

Here’s an even better part. So you come back from school and you only have about an hour to get ready to go to work. We can all understand that an hour is not enough to get ready, go to the gym, come back home, eat, shower and get dressed for work. Well, here’s what you can do INSTEAD.

Put some food in the microwave or the oven. And while you’re waiting for your meal to be done grab the living room table, or an elevated object, and place your feet on the edge of the surface and get into push-position.

When you’re in your starting position and ready to begin, slowly – key word, slowly – go down. We will call this the transition stage of the push-up because we are transitioning from the starting position to the ending position.

Transition Stage

Transition Stage. I think Scout is figuring out the routine.

Starting position

Starting position. Scout is intrigued.

We’re going to use a five-count system. That means that you should take five seconds to get from the starting position to the ending position, and at the count of five you’re going to immediately extend your arms to the starting position.

So just about how many times a week and for how long are you supposed to do this for? Well, here’s the best part, you only need to commit about three days a week for a total of about 30 minutes a week until you start to notice

  • Physical strength
  • Fitness
  • General health.

By the time that your food is ready, you’ve already knocked out a basic exercise that will improve your torso, abs, triceps, shoulders and your chest. Just do an elevated push-up exercise when you’re short on time. You can hit so many muscle groups with just one exercise instead of dedicating one exercise for each of those muscles.

Ending position

Ending position. Scout figured out the routine and decided to join the fun!

Here’s an overview of today’s exercise!

  • Find an elevated object and place your feet at the edge of that object.
  • Get into starting position.
  • Slow transgress into the ending position while counting to five.
  • When you count to five immediately extend your arms to get back to the starting position.
  • Repeat until your food is ready.
  • For best results, preform exercise at least three times a week for a total of at least 30 minutes a week.

Good luck everyone!

“If you don’t like how things are, change it! You’re not a tree.” – Jim Rohn

Where do we start?

“I don’t have the time.” “I’m too tired after work.” “The gym is never open when i’m available.” These are just some of the few excuses that people use when the topic of working out comes up. We were all students at one point or another, and we all have or have had to handle school, work and staying fit at the same time; however, I have found out over the past that one of the three usually have to be sacrificed. And unfortunately it’s always working out and staying fit that is sacrificed, and it’s understandable. But what if I told you that you don’t have to sacrifice your health and physical image in order to handle being a student and maintaing a job at the same time. Well lucky for you, that’s exactly why i’m here!

In each post i’m going to give you an example of what you can do at home or during your free time, and you’ll never have to leave the comfort of your own home. Each post will tackle a major body muscle and i’ll give you an easy work-out to do in between commercials, before you go out with your friends or even before you go to school or work.

Here are just a list of some of the exercises that i’m going to introduce you to, but not limited to:

  • Push-up
  • Bur-pees
  • Jumping Jacks
  • Close-grip push-ups
  • multiple versions of pull-up
  • External and internal shoulder rotations

You may not like some of the advice that I give you, but in the end you’re the only one who can make the decision of doing them. No one is going to force you to do anything, but if you enjoy doing them, why stop?

Don't be that person who spends all their free time on the couch

Don’t be that person who spends all their free time on the couch.

I hope you guys are ready for some great tips and workout routines.

“I don’t believe you have to be better than everybody else. I believe have to be better than you ever thought you could be.” – Ken Venturi