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 …
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 …
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 …
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 …
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
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 …
Weekend Warrior Workout – Full Body Circuit Workout- Gym Edwardsville IL Read More »
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 …
Weekend Warrior Workout – DB Total Body EMOM Workout- Gym Edwardsville IL Read More »
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 …
Weekend Warrior Workout – Total Body DB Workout – Gym Edwardsville IL Read More »
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 …
Weekend Warrior Workout – Full Body DB Conditioning – Gym Edwardsville IL Read More »
Grab a kettlebell and complete 3-4 rounds of each group of exercises. Exercises: 1A) KB Swing – 20 reps 1B) KB Clean – 10 reps/side 1C) KB OH Press – 10 reps/side 2A) KB Front Squat – 10 reps/side 2B) KB RDL – 10 reps 2C) KB Renegade Row – 10 reps
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 …
Weekend Warrior Workout – Total Body Strength Workout – Gym Edwardsville IL Read More »
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 …
Weekend Warrior Workout – Dumbbell EMOM Workout – Gym Edwardsville IL Read More »
Get your weekend started with this DB Complex! Complete 5 reps on each exercise. Try to complete all 5 exercises before putting the weight down!! Complete 5 rounds. Exercise: -Dumbbell Romanian Deadlift -Dumbbell Bent Over Row -Dumbbell Hang Cleans -Dumbbell Front Squats -Dumbbell Shoulder Press
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 …
Weekend Warrior Workout – Total Body HIIT Circuit – Gym Edwardsville IL Read More »
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 …
Weekend Warrior Workout – Strength and Conditioning Workout – Gym Edwardsville IL Read More »
Complete 3 rounds as fast as possible (with good form). The reps will wave up then down. Round 1 – 10 reps each Round 2 – 15 reps each Round 3 – 10 reps each The exercises: -Bridge Walkout -Walk-through Lunge -Single Arm Row w/ Hold -Inchworm Push-Ups -Plank to Side Plank
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 …
Weekend Warrior Workout – Single Kettlebell Workout – Gym Edwardsville IL Read More »
Get a nice sweat going with this quick workout at home! What to do: Perform 15 reps of each exercise for as many rounds as possible in 20 minutes. Exercises: -Push ups -Burpees -Skaters -Reverse Lunges -Mountain Climbers
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 …
Weekend Warrior Workout – Interval Ascender Workout– Gym Edwardsville IL Read More »
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 …
Weekend Warrior Workout – Kettlebell Complex– Gym Edwardsville IL Read More »
