Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for January, 2010

1/31/10 Workout – Arms

1. Bicep (Rotating) Curls – Dumb/Bow – 12×2
2. Bicep Incline Dumbbell Curls – 12×2
3. Bicep Hammer Curls – Dumb – 12×2
4. Tricep Overhead Dumbbell Extension – 12×2
5. Tricep (One Arm) Pressdown on Bow – 12×2
6. Barbell Curls on Bowflex – 12×2
7. Tricep Kickbacks on Bowflex – 12×2
8. Tricep Under Grip Pulldown on Bowflex – 12×2
9. Tricep Dips on Bench – 25×2

1/30/10 Workout – Spinning Class (Ugh!)

1/28/10 Workout – Kettlebell/Cardio

45 Minutes of cardio on the eliptical/Kettlebell

1. One Arm Swing
2. One Leg Stiff Deadlift
3. One Arm Snatches
4. Two Arm Swing
5. One Arm Push Press
6. Squat/Standing Row
7. Bicep Kettlebell Suitcase (Curls)

1/27/10 Workout – Chest

Alternate between Workouts A and B.

Workout A:
Incline Dumbbell Press on Exercise Ball – 3×12
Dumbbell Flies on Exer Ball/Flat Bench – 3×12
Dumbbell Press on Floor – 3×12
Dumbbell Str Flies on Exer Ball/Bench – 3×12

Workout B:
Dumbbell Bench Press – 3×12
Incline Dumbbell Flies – 3×12
Decline Dumbbell Flies (on Bench) – 3×12
One Arm Press Down – 3×12

1/26/10 Workout – Abs

(Single Leg) Jackknife on Exercise Ball
Lying Dumbbell Woodchop
Kettleball Chop
(One Arm) Rollout on Exercise Ball
Scorpion
Oblique (Elbow to Knee) Crunches
Mountain Climbers – Ball/Floor
Two Point Side Bridge Plank
Seated Abdominal Crunches

1/25/10 Workout – Kettlebell

Alternate between Workouts A and B.

Workout A:
One Arm Swing
One Leg Stiff Deadlift
Around the World (Clockwise)
Around the World (Counter-clockwise)
One Arm Snatches

Squat/Standing Row

Workout B:
Lying Side Crunches – Ball/Floor
One Arm Push Press
Bicep Kettlebell Suitcase (Curls)
Figure 8
Long Arm Crunches – Dumb
Tricep Overhead Dumbbell Extension

White Bean Mash

2 cans of white beans
1 lemon
Olive oil
Salt
Pepper
Garlic

Another super simple recipe… Drain the white beans and pour them into a sauce pan. Warm over medium heat. Add 1 tablespoon of olive oil and begin to smash the beans together with a large wooden spoon. Add the juice from 1 lemon as well as a the zest of 1 lemon. Flavor with salt, pepper and garlic to taste. A high protein alternative to mashed potatoes!