Over the weekend, I went on a business trip to Dallas, TX. As much as I like to travel or go on a business trip in this case, knowing that a weekend without a gym nearby forced me to be flexible with my schedule. I set my alarm clock at 6:30 AM and got one last weekly workout done before my flight to Dallas on Friday morning. Here’s my quickie workout routine:
Microcycle: 2
Mesocycle: 1
Macrocycle: 1
Cardiovascular Training:
15 minutes of cross training with two cardio machines: elliptical and stationary bike. Increase and decrease the levels of resistance as much as you wish, just make sure you sweat it out in those 15 precious minutes.
Weight Training:
Straight Leg Deadlift (155 lbs.) & Wide-split push-ups: 4 x 8 & 4 x 10
Front Squat (135 lbs & 145 lbs.) & Dips: 4 x 8 & 4 x 10
Farmer Walk (45 lbs plates each arm): 10 laps of 15 yards back and forth
During an interval training, you change levels of resistance to keep the workout challenging. For example, for a period of 3 minutes, you can increase 1 level for every minute and then lower the level to rest for one minute before doing another interval.
Weight Lifting Traing
Dumbbell Incline (60 lbs.) & Pull-ups: 4 x 8 & 4 x 10
Dumbbell Shoulder Press (50 lbs.) & Spiderman Push-ups: 4 x8 & 4 x 10( each side)
Close Grip Triceps (135 lbs.) & Diamond Push-ups: 2 x 10
Pull-ups (26 reps): 1 set until failure
Dips (35 reps): 1 set until failure
The abdominal exercises implemented with the lower body exercises are to be done for 10 to 15 repetitions. Sorry guys, you thought you could get away with just 4 sets of 8 reps…hit the floor and make those abs work. It’s “crunch” time before you head out to the shore or the beach. Have a great July 4th and let Kobayashi or Joey Chestnut eat the Nathan’s hot dogs for you. For better choice of meat, try some turkey sausages with whole wheat buns.
I turned the usual boring turkey wrap into a tropical dish that is full of sweet, fruity, and spicy flavor. Here’s my recipe:
Guacamole: Hass avocado, cubed mango, chopped jalapeno (with the accent on “n”) pepper, 2 tablespoons of hot sauce, 2 tablespoons of paprika, and 1 tablespoon of cumin
1/4 lbs. of low sodium turkey breast
grilled eggplant
grilled zucchinis
Tumaro’s green onion tortilla wrap
Side dish: mixed spring salad with vinegarette*
* Vinegarette: lime juice, white wine vinegar, and extra virgin olive oil
Warning: Tumaro’s tortilla wraps are small and your hands will get messy when eating the turkey wrap. If for some reason your hands are still clean after the meal, then you are not putting enough food in the wrap.
I live no where near tropical areas, but my craving for a fruity and sweet salad led me to create this tropical salad tonight. I grilled some yellow squash, zucchinis, red onions, egg plant, green peppers, and chicken breast, and tossed them with some cubed cantaloupe, grapefruit, and pear. Finally, I garnished the salad with chopped mint and freshly squeezed lime juice to create a “mojitos” flavor. I hope this simple recipe will help you create your own tropical salad and enjoy the sun while it lasts.
Who says a cardio exercise can only be running, jogging, or swimming? Do something else that gives you a whole body movement challenge. You can even buy a watermelon and walk home with it. That counts! Have a great weekend!
Total Body Weight Training:
Chest (5 plates) & Pull-ups: 4 x 10
Upright Row (6 plates) & Push-ups: 4 x 10
Upright Deltoids (each arm, 1 plate) & Body Weight Squat: 4 x 10
One-arm Biceps (3 plates) & Body weight lunges: 3 x 10
One-arm Triceps (4 plates) & Sideway body weight lunges: 3 x 10
Today, I am going to show you three basic abdominal exercises to help you gain core strength and keep your muscles in shape, just in time for that trip to the beach.
Let’s review: the first exercise is the basic crunches; the second exercise is the oblique lateral crunches; and third is the bicycle crunches. To complete one cycle, do these exercises in order at 10 to 15 repetitions each. Do three cycles to complete your daily abdominal workout.
