Impersonal Trainers

A blog for fitness, nutrition, and motivation.

Archive for February, 2010

2/7/10 Workout – Kettlebell

Alternate between Workouts A (25 pound kettlebell) and B (15 pound kettlebell).

Workout A:
1. One Arm Snatches
2. One Arm Swing
3. One Leg Stiff Deadlift
4. Two Arm Swing
5. Squat/Standing Row
6. Figure 8

Workout B:
1. One Arm Swing Out
2. One Arm Push Press
3. One Arm Swing In
4. Tricep Dumbbell Kickbacks
5. Kettleball Chop
6. Oblique (Elbow to Knee) Crunches

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2/6/10 Workout – Cross Training

Alternate between Workouts A and B.

Workout A:
1. Standing Shoulder Press on Bowflex – 2×15
2. Lying Dumbbell Pullover on Exer Ball – 2×12
3. Bicep (Rotating) Curls – Dumb/Bow – 2×12
4. Side Positioned Crunches on Exer Ball – 2×15
5. Standing Dumbbell Forward Arm Raise – 2×12
6. Bicep Dumbbell Curls on Exercise Ball – 2×12

Workout B:
1. Incline Dumbbell Press on Bench – 2×12
2. Leg Curls – 2×12
3. Front Reverse Pull on Bow (W, R, N) – 2×12
4. Incline Dumbbell Flies on Bowflex – 2×12
5. Lying Lat Flies on Bowflex – 2×12
6. Tricep Under Grip Pulldown on Bowflex – 2×12

2/4/10 Workout – Legs

Alternate between Workouts A and B with 40 pound dumbbells where dumbells were used.

Workout A:
Squats – 2×15
Bulgarian Split Squats – 2×15
Step Ups – Right – 2×15
Step Ups – Left – 2×15
Rot. Dumbbell Straight Leg Deadlift – 2×15
Standing Leg Kickbacks on Bowflex – 2×15

Workout B:
Leg Extensions – 2×12
Leg Press (lighter weights/higher reps) – 2×20
Leg Press (heavier weights/lower reps) – 2×15
Calf Raises (on Bowflex) – 2×20
(Weighted) Hip Raises – 2×25
Standing Hip Exten on Bowflex – 2×15

2/3/10 Workout – Abs/Cardio

In between each exercise, 5 minutes of cardio.

Lying Side Crunches – Ball/Floor– 2×20
Bicycle – 2×30
Bench Reverse Crunches – 2×15
Lower Abdominal Raises – 2×30
Bent Leg Ball Crunches – 2×20
Reverse Dumbbell Situps – 2×15
Rope Crunches – 2×25
Lying Straight Arm Weighted Crunches – 2×20

2/2/10 Workout – Shoulders/Back

Alternate between Workouts A and B (all exercises 2×12)

Workout A:
Shoulder Dumbbell Press on Exercise Ball (Alternating)
Standing Dumbbell Flies
One Arm Bent Over Dumbbell Rows
Standing Bent Over Dumbbell Rows
Standing Dumbbell Upright Rows
Lower Back Extension on Exercise Ball

Workout B:
Front Pull to Chest on Bow (W, R, N)
Front Reverse Pull on Bow (W, R, N)
Lying Front Shoulder Raise on Bowflex

Seated Lat Shoulder Raise on Bowflex
Long Pulley Rows on Bowflex
Standing Dumbbell Forward Arm Raise

2/1/10 Workout – Chest

Alternate between Workouts A and B

Workout A:
1. Dumbbell Press on Exercise Ball – 12×2
2. Incline Dumbbell Flies on Exercise Ball – 12×2
3. Dumbbell Press on Floor – 12×2
4. Lying Dumbbell Pullover on Exer Ball – 12×2
5. Incline Pushups on Exercise Ball – 15×2
6. Decline Pushups on Exercise Ball – 15×2

Workout B:
1. Incline Dumbbell Press on Bench – 12×2
2. Dumbbell Flies on Exer Ball/Flat Bench – 12×2
3. Decline Dumbbell Press on Bench – 12×2
4. Dumbbell Str Flies on Exer Ball/Bench – 12×2
5. Decline Dumbbell Flies (on Bench) – 12×2
6. One Arm Press Down – 12×2

Cancun Chicken

Low fat blue corn tortilla chips
Whole wheat flour
Eggs
Boneless skinless chicken breast
Chipotle chili powder
Black beans
Reduced fat sour cream
Reduced fat Mexican style cheese
Olive oil
Salt
Pepper

Place a handful of low-fat blue corn tortilla chips into a plastic bag and crush. Empty the crushed blue corn tortilla chips into a shallow bowl. Pound chicken breast thin with rolling pin (to ½ thickness) or you can buy chicken breast already cut thin. Place an egg in a mixing bowl and beat. Place a cup of whole wheat flour in a shallow bowl and add 1 teaspoon of chipotle chili powder. Dip the chicken breast into the flour mixture, then into the egg wash and finally coat with the blue corn tortilla crumbs. Cook over medium high heat in a lightly oiled sautee pan for a few minutes on each side. Remove from the pan and place in a baking dish. Preheat the oven to 400 degrees. Cover the chicken with a handful of low fat Mexican style cheese and finish in the oven for 10 minutes.

In a small pot add one can of black beans (don’t drain them), one teaspooon of reduced fat sour cream, one teaspoon of chipotle chili powder, as well as salt and pepper to taste. Warm over medium low heat.

Serve the chicken with a dollop of reduced fat sour cream along with a side of black beans.