Month: September 2020

PF Kitchen: Pumpkin Cookie Protein Balls

INGREDIENTS: 1 1/2 cup regular or gluten free old-fashioned rolled oats 3/4 cup creamy unsweetened natural peanut butter 1/4 cup pumpkin puree 2T raw honey 2 scoops Dotfit vanilla protein powder 1T chia seeds 2T pumpkin seeds (optional) 2T mini chocolate chips 1 tsp vanilla extract 1 tsp cinnamon Pinch of salt PREPARATION: In a medium sized bowl …

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PF Kitchen: Butternut Squash Lasagna

INGREDIENTS: 1 large butternut squash, peeled, halved and seeded 4T extra-virgin olive oil 1 small sweet onion, thinly sliced 3 garlic cloves, thinly sliced 4 cups spinach One 15-ounce container part-skim ricotta 2T fresh sage, chopped ¼ tsp nutmeg Kosher salt Freshly ground black pepper ⅓ cup grated part-skim mozzarella cheese Can add cooked ground …

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PF Kitchen: Grilled Fish Tacos

INGREDIENTS: Fish Tacos: 3 lbs white firm fish (cod, mahi mahi, halibut, haddock) 2T olive oil 2 limes, juiced 4 tsp taco seasoning 2 tsp garlic powder 1 tsp salt 1/2 tsp fresh ground black pepper 18 small corn tortillas Mango salsa: 2 large mangoes, peeled & diced 1/2 cup red onion, finely chopped 1 small bunch cilantro, finely chopped 1 lime …

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PF Kitchen: Grilled Orange Chicken

INGREDIENTS: 2 lbs boneless, skinless organic chicken breasts Organic orange juice 1T olive oil 1 tsp salt Montreal steak seasoning Orange peel (optional) PREPARATION: Fill a deep container with orange juice, olive oil, and salt. Stir to combine. Cut breasts into tenderloins (or buy tenderloins). Place into the prepared container. Sprinkle with Montreal steak seasoning and …

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Weekend Warrior Workout – Total Body Strength Workout – Gym Edwardsville IL

Grab a single kettlebell for this total body strength and conditioning workout! Complete 4-5 rounds of 10-12 reps. For single sided exercises, perform 10-12 rounds on each side. Exercise: -Kettlebell Elevator Squats -Kettlebell Cleans -½ Kneeling Single Arm Overhead Press -Elevated Kettlebell Renegade Row -Pushup position pull through with inchworm

Weekend Warrior Workout – Full Body Circuit Workout- Gym Edwardsville IL

Grab a single kettlebell and a timer (or stopwatch)! This workout is split into 3 different rounds of 2 exercises for 10 minutes (even minutes: 0-1, 2-3, 4-5, 6-7, 8-9, odd minutes: 1-2, 3-4, 5-6, 7-8, 9-10). Perform each exercise at the top of each minute. If you finish before the minute is up, rest …

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Weekend Warrior Workout – DB Total Body EMOM Workout- Gym Edwardsville IL

Grab a dumbbell for this total body EMOM. Set a timer for 6 minutes. At the start of each minute, perform the listed number of reps and then rest for the remainder of the minute. Go on to the next exercise at the start of the next minute. Exercises: -Minute 0-1: 12 Alternating SA DB …

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Weekend Warrior Workout – Total Body DB Workout – Gym Edwardsville IL

Grab a single dumbbell. Complete a total of 5 sets on exercise, subtracting reps each round. Round 1 – 15 reps Round 2 – 12 reps Round 3 – 10 reps Round 4 – 7 reps Round 5 – 5 reps Make sure to rest 30-45 seconds in between each set. Exercises: -Around The World …

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Weekend Warrior Workout – Full Body DB Conditioning – Gym Edwardsville IL

Grab 2 dumbbells. Complete 2 minutes for each exercise for 3 sets before moving onto the next exercise. Rest 1 minute in between each set. For single sided exercises, complete 1 minute per side. Try to get as many reps as you can! Exercises: -DB Thrusters -DB Walkthrough Lunge -DB Renegade Row with March -DB …

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Weekend Warrior Workout – Total Body Strength Workout – Gym Edwardsville IL

Grab a pair of dumbbells. Complete 5 total rounds of this workout. Start with 12 reps on each exercise. Subtract 2 reps every round. If you can, try to increase the weight each round. Round 1 – 12 reps Round 2 – 10 reps Round 3 – 8 reps Round 4 – 6 reps Round …

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Weekend Warrior Workout – Dumbbell EMOM Workout – Gym Edwardsville IL

Grab two weights of the same size and a timer. At the top of every minute, perform 10-12 reps of each exercise. Complete 5-6 rounds. Rest 1 minute in between rounds. If you finish your reps before the end of the minute, rest for the remainder of the minute.. -Minute 0-1 – DB Thruster -Minute …

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Weekend Warrior Workout – Total Body HIIT Circuit – Gym Edwardsville IL

Start your weekend off right with this Total Body HIIT Circuit…and some burpees. Complete 3 rounds of 15 reps of each of the exercises listed below (circuit style) as fast as possible. Make sure to maintain good form! Exercise: -Burpees w/ Pushups -Single Leg Deadlift -½ Kneeling Single Arm Row -Side Plank w/ Row -Squat …

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Weekend Warrior Workout – Strength and Conditioning Workout – Gym Edwardsville IL

All you need is a single kettlebell for this full-body strength and conditioning routine. We will be cutting the reps back by 2 each round. Start with 12 reps of each exercise on round one. 10 reps of each exercise on round two. 8 reps of each exercise on round three 6 reps of each …

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Weekend Warrior Workout – Single Kettlebell Workout – Gym Edwardsville IL

Tired of kettlebells yet? Neither are we! All you will need is a single kettlebell. Be prepared to sweat! What to do: -4 single arm KB swings -6 single arm KB cleans -8 single arm KB overhead presses -10 single arm KB squats -12 single arm KB rows Combine all movements without putting the weight …

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Weekend Warrior Workout – Interval Ascender Workout– Gym Edwardsville IL

Switch things up with this time interval ascender. What to do: The rest and work period will increase as we go! Complete exercises 1-5 in order while following the time description below. Rest one minute between rounds. Perform 5 rounds. Round 1: 10 seconds of work and 10 seconds of rest (10:10) Round 2: (20 …

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Weekend Warrior Workout – Kettlebell Complex– Gym Edwardsville IL

Here is a quick Kettlebell complex for you! What to do: -Complete 10 repetitions of exercises 1-4 (listed below) before putting the weight down -Rest, switch arms, and repeat. -For those who are advanced, try completing the entire round on both sides before taking a break! -Perform as many rounds as possible in 30 minutes …

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