Hi, this is Jeremy Nelms with noexcusesfatloss.com. First, I want to thank you for downloading the free four-week fat loss program that we created and in order to help you get through that, we want to make sure that you can safely perform the exercises. This video is going to help you with workout A and if you will kind of follow along there on the workout sheet that you should have printed out by now that would be perfect. So again, this is the video for workout A. I am going to show you the six exercises, kind of walk you through those, give you some safety tips and pointers that will go from there.
Alright, so the first exercise on there is the front plate squat or a plate front squat whichever way you want to say it. Before this exercise, what we're going to need is a plate. Now you can also use a dumbbell, but ideally for this one, we are going to use a plate and you're going to have your feet about shoulder width apart, toes are going to be slightly out and then you are going to drop down into a nice deep squat keeping the head and chest upright.
You want to make sure that you inhale on the way down and exhale on the way up. As you've seen in the report, you are going to do this for 45 seconds and then you are going to rest for 45 seconds before moving on to the next exercise. From the side, it looks like this. So you can see that you want to keep your head and chest upright the entire time. Alright, so that's the front plate squat.
The next exercise is for the back and it works a lot of the postural muscles of the back as well. So we're talking about the big muscles of the lap, but we're also talking about the traps and then all the muscles attached to the scapula that really help to pull back the shoulders and create nice posture.
On this one, we're going a one arm cable row. So I am going to move right over here and you are going to get into a split stance. You want to make sure that your arm could be completely straight and that the weight is off the stack so that you can get full range of motion. You are going to pull clear back right from the outside of your chest and then let it go back in. Exhale as you pull, inhale as you let it go back in.
Always control the weight with the speed of the movement. Exhale, inhale. When you are finished, and you'll do that for 45 seconds, you will do one side for 45 seconds and then you'll switch into the other side right away for 45 seconds and then you'll have your 45 seconds rest period. I was getting some questions about what do I do about the fact that this is one side and then the other. And that's how we are going to handle that, do 45 seconds on one side and then switch everything and do 45 seconds on the other.
The other important key factor whenever we're doing a one arm or a one leg exercise is to always do the weak side first, okay? So again, that's the one arm cable rope and some of you may have some bands. If you have got a band, just go ahead and attach it to a sturdy object and then do the same thing. You are going to pull right to the outside of the chest and release, pull right to the outside of the chest and release, and then you will switch and do the other side with a band, okay?
Alright, the third exercise is the Dumbbell Lateral Raise. With the Dumbbell Lateral Raise -- let me get this out of the way here. We're going to take our dumbbells. We'll face in the entire time and we're going to exhale and bring them up and then inhale the way down, exhale on the way up, keeping the palms down, inhale on the way down. Again, according to our workout protocol, during the first week, you are going to do these for 45 seconds and then rest for 45 seconds. During the second week, you're going to do these for 45 seconds and only rest for 40 seconds, and during the third week you'll do these for 45 seconds and then rest for 55 seconds. And that continues along that pathway for the remainder of the first four week probating, reducing 5 seconds each rest period.
Okay, so that's the lateral raise and then finally we've got three more exercises. Now the next one is called the Waiter's Bow, we are going to use our plate again and I will do this from the front first. I am going to grasp the plate. The fear going to be very narrow on this one, going to be very narrow, and I want you to think about pushing your hips back and keeping your chest up. Pushing the hips back and keeping the chest up, let's look at it from this side.
Alright, literally, push your hips back and keep your chest up. Alright, there should be little travel, little distance traveled between where the hips start and where they end in the movement. Well, inhale on the way down and exhale on the way up. That's the waiter's bow, great exercise.
Push the hamstrings, the gluts, the supporting muscles of the lower back and then because we're holding onto that plate, we're also working on those posture muscles at the same time. So we're getting a lot done in a very short amount of time.
Alright, two more exercises here. One of them is a pronated grip lat pull down, pronated grip lat pull down. Now let me explain what that means, a pronated grip means that your hands are facing away from you, okay. So when you do a lat pull down, your hands will face away from you the entire time.
Now, we'll also do a supinated-grip, lat pull-down, and a supinated is when your hands are facing you. So it will look like this. You go all the way up, you go all the way down. Let me show you the pronated grip here. You'll start right here, arms out stretch and then when you pull, think about pulling your elbows back.
Of course it's going to go down but I want you to think about pulling back, alright. Inhale on the way up, exhale on the way down. Inhale on the way up, exhale on the way down. Again, that's a pronated grip lat pull down.
Alright, last exercise. To go off to exercise we're going to do a dumbbell bench press. So I have got my dumbbells here and a lot of you maybe familiar with this but just in case, I want to teach you how to get into and out of the dumbbell bench press safely.
So whenever you've got your dumbbells, go ahead and sit down with them right here like this. Keep them nice and close to you and then bring them with you as you lie back onto the bench, just like that. From here, go ahead and rotate them out to the starting position right upside your chest.
Exhale, as you push and bring them together and then inhale on the way down, exhale and inhale. Again, you are going to do this for 45 seconds and a slightly faster pace in this, inhale on the way down, exhale on the way up.
Now, on your last repetition, I want you to make sure that you come down, rotate it in, and do the exact opposite. Push forward and sit up. One of the terrible things that I see in the wait room are people that try to finish their dumbbell bench press by coming here and then lowering it down to the floor, okay? At some point, the dumbbells are simply be too heavy and you've got this just huge stands of tearing your shoulder, tearing your bicep and it's just not worth it.
Play it safe, bring it down, rotate it in, push up and then you can just step them on the ground safely. Alright, so again, this is Jeremy Nelms with noexcusesfatloss.com. Go ahead and click on the other link now, for workout B, download and review that video and then you'll be set for the first four weeks of the No Excuses Fat Loss system developed by the NELMS method and I am looking forward to seeing you.
Go to the blog, ask us any questions you have about the workout or send us an email directly. Again, this is Jeremy Nelms at noexcusesfatloss.com. Thanks and have a great day!
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