Upper Body
Superset 1: 3 sets to failure
pull ups(assisted)
dips(assisted)
Superset 2: 3 sets to failure
Bent over rows (dumbbells)
push ups
Hill sprints 4 sets
1 jog
2 sprint
3 backwards
4 skipping
Stretching upper body
Monday, November 30, 2009
Sunday, November 29, 2009
PANCAKES
Here is a quick and easy pancake recipe that will minimize your blood sugar rise and insulin spikes. It allows you to still enjoy pancakes without the guilt of all those calories being stored as fat.
2 c. whole wheat flour
1 scoop protein powder
3 tsp. baking powder
2 1/2 c. skim milk
3 egg whites
1/4 c. oil
2 tbsp. wheat germ
2 tbsp. cornmeal
4 tbsp. bran
Heat skillet or griddle to 375 degrees. In large bowl, combine all ingredients. Mix until large lumps disappear. Pour about 1/4 cup batter into hot skillet. Turn pancakes when edges look cooked and bubbles begin break on surface.
I cooked these this morning using flax seed meal instead of the wheat germ, and I left out the bran, didn't have any. I used one full egg and two whites, but I wouldn't hesitate to use all three yolks.
The boys ate them and didn't say anything about tasting different, so I would say they pass the test. Give them a try and let me know what you think.
Josh.
2 c. whole wheat flour
1 scoop protein powder
3 tsp. baking powder
2 1/2 c. skim milk
3 egg whites
1/4 c. oil
2 tbsp. wheat germ
2 tbsp. cornmeal
4 tbsp. bran
Heat skillet or griddle to 375 degrees. In large bowl, combine all ingredients. Mix until large lumps disappear. Pour about 1/4 cup batter into hot skillet. Turn pancakes when edges look cooked and bubbles begin break on surface.
I cooked these this morning using flax seed meal instead of the wheat germ, and I left out the bran, didn't have any. I used one full egg and two whites, but I wouldn't hesitate to use all three yolks.
The boys ate them and didn't say anything about tasting different, so I would say they pass the test. Give them a try and let me know what you think.
Josh.
Friday, November 27, 2009
Body weight Intro workout by Sydney Carter
November 24, 2009
Warm up:
· Standing high knees—30 sec
· Standing butt kicks--- 30 sec
· Jumping high knees--- 30 sec
· Jumping butt kicks---30 sec
n Repeat until sweating
Legs
Lunges forward--- 15reps
Lunges backward--- 15 reps
Alternate R/L forward and backward--- 30 total reps
Plyo- Split squat jumps ---30 sec
Glutes
Wide leg squats--- 15 reps
Alternating side lunges--- 15 total reps
Wide squat shuffles--- 6 sets of 3 forward/ 3backward =18 total
Plyo- Squat jumps---15 reps/30 sec
Calves
Z hops--- 40 reps right/40 reps left
Water Break
Arms/Core
Push-ups feet--- burn out
Push-ups knees--- burn out
Dips (chair or ground)--- 10-15 reps
Mountain climbers (non-jumping/cross body)--- 30 total reps
Side plank--- 30 sec right and left
Jumping mountain climbers--- 30 sec
Prone plank--- 3 sets/ 30 sec
Supine leg raises (assisted push)--- burn out
Bonus: Killer crunches
Cool down: Stretches--- by request
November 24, 2009
Warm up:
· Standing high knees—30 sec
· Standing butt kicks--- 30 sec
· Jumping high knees--- 30 sec
· Jumping butt kicks---30 sec
n Repeat until sweating
Legs
Lunges forward--- 15reps
Lunges backward--- 15 reps
Alternate R/L forward and backward--- 30 total reps
Plyo- Split squat jumps ---30 sec
Glutes
Wide leg squats--- 15 reps
Alternating side lunges--- 15 total reps
Wide squat shuffles--- 6 sets of 3 forward/ 3backward =18 total
Plyo- Squat jumps---15 reps/30 sec
Calves
Z hops--- 40 reps right/40 reps left
Water Break
Arms/Core
Push-ups feet--- burn out
Push-ups knees--- burn out
Dips (chair or ground)--- 10-15 reps
Mountain climbers (non-jumping/cross body)--- 30 total reps
Side plank--- 30 sec right and left
Jumping mountain climbers--- 30 sec
Prone plank--- 3 sets/ 30 sec
Supine leg raises (assisted push)--- burn out
Bonus: Killer crunches
Cool down: Stretches--- by request
Wednesday: Sydney's workout
Thanksgiving: upper body
Circut 1X3
pullup's, assisted
renegade row's w/10lb db's
db shoulder press 10's
30/s on 30/s off
Circut 2X3 times
Rope waves
rowing machine
jumprope
Cool down
Eat Food!
Friday 27th Nov.
Lower body
Circut 1X3
Body weight squats
Body weight deadlifts
Z-jumps 2 leg, 1 leg on set 3
10lb dumbell on sets 2&3
Hill sprints 4X30sec
Circut 2X3
Reverse lunges, single hand dumbell 10lbs
Stiff-legged deadlifts w/10lb db
Overhead squats, 10lbs overhead
Thanksgiving: upper body
Circut 1X3
pullup's, assisted
renegade row's w/10lb db's
db shoulder press 10's
30/s on 30/s off
Circut 2X3 times
Rope waves
rowing machine
jumprope
Cool down
Eat Food!
Friday 27th Nov.
Lower body
Circut 1X3
Body weight squats
Body weight deadlifts
Z-jumps 2 leg, 1 leg on set 3
10lb dumbell on sets 2&3
Hill sprints 4X30sec
Circut 2X3
Reverse lunges, single hand dumbell 10lbs
Stiff-legged deadlifts w/10lb db
Overhead squats, 10lbs overhead
The first one!
CARTER’S BOOT CAMP
November 22, 2009
Warm-up
Jogging in place
Jumping jacks
Intervals:
40 yard sprints X 4
Burpees
Lunges
Jumping Jacks
Burpees with jump
High knee running in place
Squats with arms extended
November 24, 2009
Warm-up
Jogging in place
Arm swings
40 yard jog
Intervals
Hill sprints X 2
Pull-ups
Jump rope
Baseball transfer
Mountain climbers
Rowing machine
Dips
Step-ups
November 22, 2009
Warm-up
Jogging in place
Jumping jacks
Intervals:
40 yard sprints X 4
Burpees
Lunges
Jumping Jacks
Burpees with jump
High knee running in place
Squats with arms extended
November 24, 2009
Warm-up
Jogging in place
Arm swings
40 yard jog
Intervals
Hill sprints X 2
Pull-ups
Jump rope
Baseball transfer
Mountain climbers
Rowing machine
Dips
Step-ups
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