Brandon’s No Excuse WorkOut

The following workout routine (or body movements) are taken liberally from various fitness channels, and are designed to strengthen and condition the entire body, with maximum efficiency. Movements can be mixed up or done in longer duration. Please understand that this is only meant to supplement and help as a guide and no way, shape or form takes the place of one on one train with a coach near you. Please understand that it is my lifelong passion to help adaptive athletes whether they a walker, crutches, are in a wheel chair or simply do have mobility in one area or another in their body. There is almost a way to be stronger and healthier, you only need to be able to set aside your excuses. You have to be willing to sacrifice what you are. For what you can be. If you any questions, please find my contact information below.

 

Pushups- kneeling or standard way. sets of 5 on up

 

Push up plank- hold for as long as possible in lock out position

 

adaptive burpee- sets of 5 on up (lie flat on ground, perform push up, slide knees under you and come to kneeling position and back down).

 

hip ups- eventually you want to do these with some weight

 

adaptive kneeling air squat- sets of 5 on up

 

inverted row or pull up, if you do not have access to a bar bell, you can do rows with dumbbell, kettle bell or even a gallon of water.

 

weighted squat with dumb bell

 

Floor press with kettle bells, dumbbells or barbell

 

adaptive burpee to standing, thus, after you come to kneeling position, you can use a walker or anything near you to stand up. Then lower self back down for next rep.

 

This is called a no excuse workout for a reason, you can do these every day to build or tone muscle and break a sweat.

 

Let me know if I can help further, as always drink plenty of water, eat lots of protein, lots of green, some fruit and stay away from processed junk.

 

Blessings,

 

-Brandon

Email: Brandon.Ryan1984@gmail.com

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