metabolic for saturday 03/09/13

DO FOLLOWING TRIPLET FOR 20 MINUTES CONTNUOUSLY

20 DUMBBELL SUMO SQUATS
15 BENT OVER DB ROWS
10 PUSHUPS

SETUP: PUT 2 REEBOK STEPS ON  PARALLEL ABOUT 10" APART - STAND ON THESE FOR DB SQUATS - THIS WILL ALLOW THE DB TO DESCEND BELOW FOOT LEVEL

FOR THE  SQUATS ONLY USE ONE OF THE DBs  AND HOLD IT AT ON END LETTING IT HAND VERTICALLY BETWEEN LEGS

FOR ROWS - GRAB OTHER DB, BEND AT WASTE AND ROW FROM FULL ARM EXTENTION TO CHEST, DONT HEAVE BACK!

FOR PUSHUPS  -HANG ON TO BOTH DUMBELLS AND LOWER THEM TO FLOOR - DO DEEP PUSHUPS BELOW THE HANDLES - TO MAKE HARDER PUT FEET ON ONE OF THE REEBOK RISERS

JUST KEEP GOING FOR 20 MINUTES

QUESTIONS - MESSAGE ME

 

GENERAL NUTRITION IDEAS

RULES

ELIMINATE
 - sweetened cereals  - including granola
 - crakers
 - chips
 - candy
 - soda
 - white bread
 - pastries
 - salad dressings

INCLUDE
 - oatmeal(sweeten with sliced ripe bananas and vanilla whey)
 - mixed salad greens with olive oil  and vinegar
 - fresh vegetables - broccoli, cauliflower, yams,  spinach, green beans etc
 - limited brown rice and quinoa
 - apples, nectarines, berries - mix these with  whey protein and ice for shakes
 - raw nuts

ELIMINATE
 -processed lunch meats
 - margarine
 - deep fried foods
-  mayo
- whole dairy

INCLUDE
 - lean turkey, chicken, beef
 - limited eggs - poached or hard boiled
 - skim, lowfat dairy
 - fish -broiled, baked

metabolic workout 03/02/13

first couplet:
   9 rounds of: alternate one minute stairmaster / 12 'release pushups'
       * use following levels on stairmaster - ,6,7,8,9,10,9,8,7,6,
       * release pushup requires lifting hands off floor at bottom on each rep
       * goal is to keep 'free hand' on stairmaster until unable

2nd couplet
   5 rounds of: alternate 10 reps underhand lat pulldowns(60% bdywt) / 20 lying alt elbow to knees

3rd single
   1 round of 30 dumbbell thrusters (20lb db or 10lb db)


to clarify first couplet:
                  one minute L6 stairmaster
                  12 release pushups
                  one minute L7 stairmaster
                  12 release puhups
                   one minute L8 stairmaster
                               etc.......up to L10  - then back  down one level per round to L6 

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