Man, I freaking loved this workout. LOVED. I felt strong, I felt tired, I didn't do as many reps as they did, but Tony (the guy that does the DVDs) told me not to worry about that in the first week, so I didn't. :) I've also put on... 3 pounds this week, and I'm not eating as much as I'm supposed to. When I tried, I puked, so, I'm not trying anymore. 6 egg white scrambles makes WAY too much for me to eat in one sitting, so I'm eating half, and eating the other half as a burrito, and that seemed to work today.
On to the workout:
I don't think I've mentioned this, but every workout starts with the same 5 minute cardio warm up: marching in place (hitting your hands with your knees) marching wide (knees out) jogging in place, jumping jacks, head rolls, shoulder rolls, ham stretches, etc. Also, with the pull ups, you can use a chair to help you get up, but focus on your ARMS doing the work. The chair should be way out in front so just your toes reach. Or, if you're using resistance bands, hook them over the door knob, sit on your butt a few feet away, back and legs straight so you can mimic the proper angle. (Does that make sense? You'd bend forward with a straight back to 45 degrees so your back and the bands make a straight line.)
balance lunge Jesus, start us off hard, would you? Put a chair behind you, stand on your left leg, stick your right straight back so your toes are on the edge of the chair. Straighten that back leg and lunge down. Extra tough: use hand weights, but you don't need to. 25 reps, each leg.
calf-raise squat stand straight, hand weights at your side, squat down, come up, rise up on your toes. That's 1. 25 reps each leg
reverse grip chin up Hands face YOU, meaning you should be able to see that manicure. Set a goal for how many you can do, do it. I did 15 each time, and when they got sloppy, I stopped. That happened at the 3/4 point of the workout
super skater LOVE THESE. Stand on one leg. Get in your speed skater stance, hands ready to fly off the blocks. (You don't go anywhere) Squat low, bring your right leg back (tough folks never touch the ground with that leg - I tapped my toe on the floor behind me) and your arms are swinging. Back to neutral, and that's 1. Do 25 each leg. These are GREAT.
wall squat Screw you, screw the horse you rode in on, the stable man, etc. etc. Go to the wall. Squat down to just ABOVE 90 degrees. hold for 10 seconds. Now, lower down to 90 degrees. 10 seconds, back up to 90+, repeat for ONE AND A HALF MINUTES. *cries* Hands should be neutral at your sides. Man, I could see my quads popping out on this one.
wide front pull ups chin up bar but your hands are out wider than your shoulder width. Set a goal, do it. Again, I did 15. I want to get to 20 with a chair for support (I use one leg on the chair, the other hangs for added weight) then do 12 without a chair at all. WE'LL SEE.
Water break, shake out like a swimmer.
step back lunge LOVE THIS. Weights in hands, legs together, then step back with one leg, breathe, bring it back to neutral. That's 1. Do 25 reps each leg.
alternating side lunge this is tricksy on my knees, and Tony told me it's okay to take breaks. I did. Standing with legs together, step to the right with one leg in a lunge, step back. That's 1. Repeat on other leg. That's 2. Do 25 reps each side.
closed grip overhand pull up Translation: get the chair back (if you're me.) Palms away from you, hands close together but not quite touching, set your goal, PULL. 15 again at my end.
single leg wall squat OH HOLY MARY MOTHER OF THOMAS THE KID ON MY BLOCK. back to the wall, back to the 90 degree angle (no + on this one.) Now, raise one leg, foot flexed and (hopefully) that leg higher than the one supporting you. HA. Not yet at my end... Count to 10, switch. ONE FULL MINUTE. *cries*
dead lift squat I loved these, because this is close to what my trainer had me doing - one legged squats. Stand on one foot, other resting in the air behind you. Hands straight at your sides, squat down and try and touch the floor. Come back up. That's 1. 20 reps on each side.
switch-grip pull up This is where I got sloppy. Hands facing you, do 2 pull ups. Turn hands around WITHOUT TOUCHING THE FLOOR, and do 2 more. Repeat until you can't do any more. I got to 12 before bailing.
Water break, towel off, ballistic stretch (shake it out like a swimmer, huggers, etc.)
sneaky lunge Again, love these. I have good quads, thanks to my knee doc! These are like walking lunges, but 1) on your toes and 2) with a twist. Get on your toes, lunge WAAAY forward, lean over your leg with a straight back (not ON your leg, OVER your leg) superman those arms in line with your torso, then piston them straight back at the reverse angle, then lunge again ON YOUR TOES, repeat hand stuff. That's 1. Pivot and go back the other way - your toes should be the only thing touching the floor. 20 reps. Remember, two lunges = 1 rep.
chair salutations AGAIN, SCREW YOU, BUDDY. Stand tall, knees and feet together, chest out. Breathe deep, arms raised overhead, out to a swan dive, fold over at the waist, grab the floor, squat like you're sitting on a chair, but stick your arms out in line with your torso (or higher if you're bad ass - I'm not), stiff, straight, and breathe deep. Hold for 30, lean forward and touch the floor by your feet, and repeat for another 30 seconds. OH MY GOD.
There's, like, ten more of these kind of things, two legs + 1 pull up/chin up, but I'm getting tired again just thinking about it. 58 minutes of hard core sweating and working, and it was AWESOME.
Then, I made my "recovery drink" (it's like a gatorade, but their version with minerals and vitamins) and then did the ab-ripper.
In and Outs
Bicycle, each direction
wide leg crunches, etc. etc. I still can't do the 25 reps on each exercise yet and the last one where you lie on your side, feet together, canted at a 30 degree angle and raise your torso up and your legs up and try and touch in the middle makes me want to shoot things. Like myself. However. I have definition peeking out on my belleh, so I'm sticking with it. Dude. Butt kicker in the best way.
Recipes! Theirs and mine under the cut. (And I'm cheating and eating four, count 'em, FOUR caramel filled Hershey Kisses for my snack. I will also have my cottage cheese, because I happen to like it, but neener neener. Chocolate.
Steak and Arugula Salad</b>
8 oz. top sirloin (pfft. I'm Texas. Sirloin is what we give the dogs.)
3 C arugula
1/2 pint cherry tomatoes, halved
3/4 C canned artichoke hearts, drained
3 TBSP balsamic vinaigrette
Grill steak, mix veggies, steak on top, drizzle with dressing.
531 Calories, 14 G fat, 51 g. protein, 26 g. carbs.
6 oz. boneless, skinless chicken breast, poached and diced
2 TBSP low-fat mayo
3/4 TBSP Dijon
2 TBSP green onions, diced
1/8 tsp black pepper (two grinds)
1/8 tsp fresh dill
1/4 C celery, diced (one big stalk)
Combine all ingredients, chill, serve.
Calories 217, 6 g fat, 32 g. protein, 7 g. carbs
Basic stuff. There's loads more, but I made a YUMMY salad last night, based off theirs. (They have guidelines to use what you already have in the kitchen, which I like.)
Stoney's Ginger Steak Salad
Big bunch of baby spinach leaves, cleaned (I used a package, because I was feeling lazy)
2 green onions, diced
1 red bell pepper, diced
2 Rib Eyes (each at 6 oz - I fed the family with this) grilled to just after medium rare, sliced against the grain
fresh ginger (about... an inch?) + 2 TBSP canola oil and about 1 TBSP vinegar, a pinch of salt and pepper, a few drops of sesame oil all whisked together and drizzled over the salad and steak.
I gave the kids some croutons for extra crunch, and everyone licked the plate clean. Mmmmm.
Now for wine accompaniments!
Moroccan Phyllo Cigars
1 lb. (24 sheets) of thawed phyllo dough
1 1/2 C light olive oil (or you could use 3 sticks of butter)
3 C. of Sephardic pasty filling (coming)
Preheat oven to 375, grease a large baking sheet. Lay the stack of phyllo flat and cut in half, lengthwise. Work with one piece at a time, keep the rest covered with a damp towel.
Butter/oil the sheet leaving a thin strip at one end (this is where the cigar will be "sealed.) Add 1 TBSP of the filling and spread it as you did the oil/butter. Roll it up jelly roll style. They can be refrigerated for up to 1 day, or cook them and eat them. (You can freeze for a month, too.)
Place the rolls seam-side down on the sheet, and brush again with butter/oil. Bake them until crisp and golden, about 20 minutes. (If they're frozen, pop them in frozen and add 10 minutes.)
Sephardic Cheese Filling
1 C Gouda, Gruyere, or Muenster (I use Gruyere, mmmm, stinky)
1 C (5 oz) feta, crumbled (Or you could use Parmesan or Romano if not using the stinky cheese)
2 C mashed potatoes or 1/2 C ricotta (I use the mashed potatoes - it's a great way to use leftovers. Er, if you have any. I wonder if cream cheese could work, too?)
2 TBSP softened butter
4 large eggs, lightly beaten
1 TBSP Kosher salt
ground black pepper
chopped fresh parsley.
OR! Sephardic SPINACH Filling! (Om nom nom)
2 lbs. fresh spinach or 30 oz. frozen, thawed, and chopped
3 TBSP olive oil
1 large onion, chopped
2 to 3 TBSP chopped fresh parsley
2 large eggs, lightly beaten
1 C Gruyere, Gouda, Monterrey Jack, or Muenster (Gruyere for me!)
1 C crumbled feta
1 tsp salt
1/2 tsp black pepper
1/8 tsp ground nutmeg
Saute the onion in a skillet with the oil until translucent, add the fresh spinach and wilt. And parsley and stir until liquid evaporates. Remove and cool. Stir in the remaining ingredients.
SO. GOOD. Also, finger foods for dinner parties = awesome. I made the spinach this winter and it was great.
Okay, I'm ready for my snack now. Burning calories like a mother trucker, yo. *flexes* Whoops, forgot! I'm making THESE BAGELS tomorrow. I meant to post a hazelnut crisp recipe (to go with wine) but I can't find the bookmark, woe! If I do, I'll add it in.