My Personal Resolution Day #12

Well we have all the data collected. Now for the last point on looking long and seeing short. The long term goals have been established.

February 28th is the big day for all of them.

Now I will be seeing the short term progress by doing a weekly test on each of the areas. I will update you after I have done each of the tests so you can see the progress that is being made.

I will be working over the next few days to get you the second routine to be doing each day.

So you should have everything you need to get going. You have your diet to follow. Just follow it for the time being. If you would like another and you find it to be working for you, go to From there you can change it up and keep going. If it is not working for you then try something new. Stick with your same major components. First, the water. Second, the foods that have no nutritional value must go. Beyond that there are hundreds of diets to choose from. To be honest they all work. It just is a matter of does it work for you?

You have your daily routine to help improve the efficiency of your muscular system. This will impact everything you do in a positive way. It will help you to burn more calories, it will make it easier to gain strength, and even help to improve your running.

Now as far as the training goes. Continue to practice your pushups and chin-ups.

Follow this routine every other day to help you out. If you are unable to get to a gym to do chin-ups, there are alternatives that I have found that work pretty good. Check out the P90X Chin-Up Bar. It is fairly inexpensive (about $70.00 with shipping) but it is the best home Chin-up product that I have seen.

1. Pushups – As many as you can (we covered form on this on the test but remember to keep your body straight. If it is too hard from your toes, do it from your knees)

2. Big Kneeling Arm Circles – 20x (from your knees, place your arms straight down by your waist. Now keeping your torso still, make a large rotation forward from the shoulder, Keep your arms straight the entire motion. Now rotate them backwards

**Now Repeat the previous 2 exercises for a total of 2 sets

3. Crunches – 30x (Lie on your back with your knees bent so your feet are flat on the floor. Now place your hands behind your head. From this position you are going to contract your abdominal wall as hard as you can. Make sure that you are not concerned with the height of your crunch. Focus more just on the contraction. Keep your elbows back and your chin off your chest as you go up. Now slowly release the contraction in your abs until they have completely relaxed. Form is vital on this move so take your time to do it right)

4. Straight Arm Bridge – 20x (Sit down on the floor with your knees bent so your feet are flat on the floor and your palms down at your sides with your fingers pointing towards your heels. In this position, contract your gluteus (butt) muscles as you raise your hips as high off the floor as you can. Once you have gone as high as you can, slowly lower your hips back down to the ground. Keep your arms as straight as you can the entire duration of the repetitions)

**Now Repeat the previous 2 exercises for a total of 2 sets

5. Chin-ups – as many as you can (grip the bar so your palms are facing back towards you. Make sure they are approximately shoulder width apart. You also want to start with the arms full extended. Now avoid momentum if you can as you pull your chin up above the bar, on the way down, use control and make sure that your arms return to a perfectly straight position.)

6. Kneeling Overhead Palm Twist – 30 Seconds (from your knees extend both of your arms straight up over your head. Now keeping them straight, twist at the shoulder until your palms come in contact with one another. Bring your hands directly over your head and keeping your neck relaxed, hold this position.

**Now Repeat the previous 2 exercises for a total of 2 sets

7. Prone Arm Lifts – 20x (Lie down on your stomach with your legs straight. Now resting your forehead on the floor, place your arms straight out to the side so that your thumbs point straight up into the air. Now keeping your neck as relaxed as you can, raise your arms straight up into the air and back down)

8. Cats and Dogs – 10x (From your hands and knees, place your hands directly under your shoulders and your knees directly under your hips. Now from this position, arch your back as high into the air as you can and tuck your chin to your chest. Now do the opposite, drop your back towards the floor and look up towards the ceiling. Continue to move up and down keeping your arms as straight as you can)

**Now Repeat the previous 2 exercises for a total of 2 sets

Feel free to play around with the sets and reps as much as you want. If you want to add more please feel free to do so as your body allows. The first time through, do it just as it is listed. If you do not experience and soreness or pain symptoms, feel free to add an extra set or more repetitions if you want. If you are sore please continue with the designated sets and reps until you are able to do it without soreness.
Tomorrow I will add the last routine for you to be working on. The I will check in every few days with a progress report on my progression. I will also document my workouts and progressions for use at a later date.
Good Luck on all your resolutions. Please stick with s and check in daily as we continue to update you with as much health knowledge as we can.


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"My body has not reacted well with working a desk job.  I am only 25, but have been having a lot of pain that has built up over the past 6 months...The cubicle workouts have truly helped, I cant even begin to tell much better! Thanks Scott, love the routines!" Brandon
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