Getting acclamated to new resistance? Let's change it up with a 6-day split.

Sets and reps: I like to change this about every 3-6 weeks depending on how quickly I adapt to the resistance. All work sets are done slowly, focusing on negatives.

Two-tempo training: week one and/or two's sets are performed with a 2/2 cadence (2 seconds up, 2 down) and a 3/1/3 cadence (3 seconds up, 1 pause, 3 down) the following weeks.

Standard sets: 4x12
Drop sets: 2x12 low resistance for warm-up, 2x10,8,6,4 with heavy decreasing resistance
Loaded pyramid sets: 4x10,8,6,4 with increasing resistance
Abs: 6-8x20-50
Calves: Alternate between low reps (8x8-12) and high reps (4x20-30) every 2-3 weeks

Warm-up and cardio include but not limited to 10-45 minutes of hula hooping, dancing, pylometrics or jump rope circuit.

Monday: Abs
Crunches
Bicycle crunches
Leg lifts
Cable crunches
Standing twists
Hip raises
Stomach vacuum (3x30-60 secs)

Tuesday: Chest, biceps
Bicep curls with resistance
Flat-palmed inclined push-ups
Chest presses with resistance
Knuckle inclined push-ups
Flies with resistance
Knuckle push-ups
Inclined chest press with resistance
Diamon-palmed triangle push-ups

Wednesday: Glutes, thighs
Alt. leg bridges
Glute kickback with resistance
Butt-buster with resistance
Good mornings with resistance
Squats with resistance
Dog legs
Lunges
Forward lunges with resistance

Thursday: Abs

Friday: Triceps, shoulders, back
Bent-over rows with resistance
Dips
Lateral rows with resistance
Shoulder press with resistance
Back flies with resistance
Lat pulldowns with resistance
Cable rows with resistance
Skull crushers with resistance

Saturday: Thighs, calves
Suspended lunges with resistance
Mountain climbers
Frankensteins
Calf-raises with resistance
Squat-raises
Adductors with resistance
Abductors with resistance
Side lunges with resistance

Sunday: Jump rope (10x1 min rounds alt. with side swing)
Basic jump
Slolam
Bell
Twist
Straddle
Scissor
Crossover
Heel-toe
Skip

Savoring a little splurge with the diet

So what do you do when you have leftover steak and mashed potatoes?
Consider a different take your regular meat and potato fare.
Diet:
Orzo and broccoli salad
Roasted carrots and mushrooms
Bell pepper steak with rice

Splurge:
garlicky mashed potato biscuits


Orzo and broccoli salad

DRESSING:

1 Tbsp. olive oil
1 tsp. lemon juice
1 tsp. balsamic vinegar
1 med. garlic clove pressed or 1 tsp. garlic powder
Freshly ground pepper
1/4 c. fresh basil or 2 tsp. dried basil
1/2 tsp honey

SALAD:

3 c. steamed broccoli florets
8 oz. orzo, cooked al dente and drained
2 green onions, minced
1/4 c. minced fresh cilantro
1 can chickpeas (optional)
1 small can sliced olives (optional)

In a small bowl, measure dressing ingredients and combine. In a larger bowl, combine salad ingredients. Add dressing and add more seasonings to your taste. Refrigerate.

Roasted carrots and mushrooms

4-5 medium carrots
8 oz sliced mushrooms
2 Tbsp. extra virgin olive oil
1/2 tsp. dried thyme or 1 T chopped fresh thyme leaves
salt/pepper to taste

Preheat oven to 450F/230C.

Peel and cut carrots on diagonal into 1/4 inch thick slices. Toss carrots with 1 Tbsp. olive oil, thyme, salt, and pepper. Spread a single layer on large roasting pan. Roast carrots 15 minutes.

Toss mushrooms with 1 Tbsp. of olive oil.

Add mushrooms and roast 10-15 minutes more. Serve hot, garnished with fresh parsley.


Bell pepper steak

1 1/2-2 lb. leftover sirloin steak, thinly sliced
1 c. chopped onion
2 green bell pepper, cut in slices
1/2 tsp. salt
1/2 tsp. black pepper
1/4 c. oil

Sauce:
1 clove garlic, minced
2 Tbsp. soy sauce
1 Tbsp. sugar
1/2 Tbsp. rice vinegar
1/2 Tbsp. ketchup


Grease skillet with 1/4 cup of oil. Season steak slices with salt and pepper as needed. Brown meat on both sides. Put meat in plate. Add onions and garlic to skillet and cook until tender, stir in sauce. Cover and simmer for 10-15 minutes (until meat is tender). Add slice green bell pepper. Cover and simmer for 5 minutes.

Garlicky mashed potato biscuits

2 1/2 c. all-purpose flour
2 Tbsp. baking powder
1 tsp. salt
1/4 c. butter
1 1/2 c. leftover mashed potatoes
3 cloves garlic, minced
1 egg
1/3 c. milk
1/3 c. cold water
Extra milk for biscuit tops.

Preheat the oven to 450 degrees.

In a medium bowl, stir together the flour, baking powder, salt, and sugar. Cut in butter, until pieces of butter are no larger than peas. Use a fork to stir in mashed potatoes and garlic, breaking them up into chunks. Make a well in the mixture, and pour in egg, water and milk. Stir into a loose dough using the fork.

Turn dough out onto a floured surface, and knead for 6 or 8 times so the dough holds together. Pat the dough out to about 3/4 inch thickness, and cut into circles with a biscuit cutter or drinking glass. Place biscuits onto an ungreased baking sheet. Brush the tops with a bit of milk.

Bake for 15 to 20 minutes in the preheated oven, or until golden.

Happy eating.

Blast away that fat with a high intensity jump rope circuit to revv up your sleepy Sunday

Jump rope circuit (Sn): 1 min alternating with side swings
Basic jump
Slolam
Bell hop
Twists
Straddle
Scissors
Crossovers

Tuesdays and Fridays are lower body days

Warm up: Hula hooping (10 min)

Strength: 1 set with heavy resistance band to failure

Lower Body (T,F):
Squats
Good Mornings
Lunges
Abductors
Adductors
Glute kickback
Hamstring curls
Calf raisers

Cardio:
Step-ups(3x10 min)

Mondays and Thursdays are upper body days

Warm-up: Hula hooping (10 Min)

Strength: 1 set with heavy resistance band to failure

Upper Body:
Shoulder press
Bicep curls
Bent-over rows
Chest presses
Lateral rows
Flies
Back flies
Inclined chest presses
Skull crushers

Cardio:
Boogie on down and dance that booty off! (45 min)

Fabulous abs on Wednesdays and Saturdays

Warm up: tai chi

Strength:

Abs (W,St):
Crunches 6x25-50
Bicycle crunches 6x25-50
Leg lifts 6x25-50
Cable crunches (with resistance band)6x12-25
Twists (with resistance band)6x12-25
Plank position band pulls(with resistance band)6x12-25
Stomach vacuum (3x60 sec)

Cardio:

Pylometrics (W,St): 4x25
Jumping jacks
Bunny hop squats
Speed skater jumps
Jump tucks
Step-ups
Patty-cake push-ups

Heavier resistance means it's time to change it up.

Overview of the new workout routine:

Strength: 1 set with heavy resistance band to failure

Upper Body (M,Th):
Shoulder press
Bicep curls
Bent-over rows
Chest presses
Lateral rows
Flies
Back flies
Inclined chest presses
Skull crushers

Lower Body (T,F):
Squats
Good Mornings
Lunges
Abductors
Adductors
Glute kickback
Hamstring curls
Calf raisers

Abs (W,St):
Crunches 6x25-50
Bicycle crunches 6x25-50
Leg lifts 6x25-50
Cable crunches (with resistance band)6x12-25
Twists (with resistance band)6x12-25
Plank position band pulls(with resistance band)6x12-25
Stomach vacuum (3x60 sec)

Cardio:

Pylometrics (W,St): 4x25
Jumping jacks
Bunny hop squats
Speed skater jumps
Jump tucks
Step-ups
Patty-cake push-ups


Jump rope circuit (Sn): 1 min alternating with side swings
Basic jump
Slolam
Bell hop
Twists
Straddle
Scissors
Crossovers