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In And Out COVID Workout Challenge Week #1

In And Out COVID Workout Challenge Week #1

September 19, 2020

Trying to get back into a great workout routine, but not sure you want to spend an hour with a mask on? Check out our 30 day challenge to get you back on track! The workouts will be geared towards gym efficiency to help you get in and out in 30 minutes.

Remember to listen to your body and go at your own pace, the shorter the rest periods the higher your heart rate will increase. So, if you're just getting back into the swing of things do what you can and keep track of your progress. The goal is to complete all 3 rounds of each circuit in 10 min or less keeping the workout to 30 minutes.

Each week will be organized differently so make sure to check back weekly for the next challenge! We're taking the guesswork out so all you need to do is show up and follow the plan!  

Week 1 Workouts:

3 ROUNDS OF EACH CIRCUIT (REST PERIOD RECOMMENDED: 20 SECONDS)

Day 1: Chest and Shoulders

Circuit 1
· Chest Press-12 reps (Equipment to use: Machine, Cable, Straight bar/Barbell, or Dumbbells)
· Plank-20 seconds-1 minute (gauge your strength)
Rest, Repeat

Circuit 2
· Pectoral Fly-12 reps (Equipment to use: Machine, Cable, or Dumbbells)
· Dumbbell Lateral raise-10 reps
· Russian twists (add weight to increase difficulty, to decrease difficulty start with a modified V-Sit for time 20 seconds to start)
Rest, Repeat

Circuit 3
· Shoulder press-10 reps (Equipment to use: Machine, Cable, Straight bar/Barbell, or Dumbbells)
· High Knees for time (20-45 seconds) if you cannot do high knees try mountain climbers or jogging in place for 30-45 seconds
Rest, Repeat

Day 2: Legs and Biceps

Circuit 1
· Box step-ups-10 each leg (add weight to increase difficulty ie: dumbbells, or kettlebells)
· Leg extensions-12 reps
· Dumbbell hammer curls
Rest, repeat

Circuit 2
· Lunges-10 each leg (add weight to increase difficulty ie: dumbbells, or kettlebells)
· Leg Curls-12 reps
Rest, Repeat

Circuit 3
· Leg Press Machine-15 reps
· Straight bar bicep curls-20 reps
Rest, Repeat

Day 3: Back and Triceps

Circuit 1
· Lat pulldown-12 reps (Equipment to use: Machine or cable)
· Side Planks-20seconds-1 min
Rest, repeat

Circuit 2
· Mid Row-12 reps (Equipment to use: Machine, seated cable, or cable tower)
· Dumbbell tricep kickbacks
Rest, Repeat

Single Exercises: 3 rounds for each exercise (Rest period recommended 10 seconds)

· Reverse Flys-12 reps (Equipment to use: Machine or cable)
Rest, Repeat

· Assisted dip Machine-Failure
Rest, Repeat

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Cognitive Repairment | Superfood Packed Powerbowl Recipe

June 1, 2020

Simply put, the term superfood can be used to describe any food that provides health benefits as a result of exceptional nutrient density. As I experimented with adding various superfoods to my diet and experiencing the positive effects I decided to create an easy to make meal that would include several of the superfoods that are on my top ten list. I am excited to share with you the result of my efforts, this delicious PowerBowl that is all about brain health.

Research has shown that by altering your diet to include top superfoods in abundance while eliminating processed foods will have a major effect on improving cognitive function including memory, mental acuity, capacity and ability to manage stress. Here is a list highlighting the some benefits of the superfoods I combine in the PowerBowl.

SuperFood Benefits

Extra Virgin Olive Oil (EVOO) : Olive Oil contain phenols - plant compounds that powerfully stimulate our bodies repair mechanisms. Oleocanthal is one phenol within that possesses anti-inflammatory benefits comparable to a small dose of ibuprofen. These extra healthy 14g of fat act like a slip-n-slide for key nutrients to be absorbed into the blood-brain barrier.

Avocado: Avocados are very rich in Vitamin E, at level basically unmatched by supplements. Vitamin E is excellent for boosting the brain's processing speed. Did you know: avocados contain twice as much potassium than bananas, a critical macro mineral that can only be found in our diet.

Dark Leafy Greens: A superior source of the vitamins folate and magnesium. Folate is found to be crucial in development during pregnancy. Magnesium is another critical macro mineral that can only be obtained through diet and is highly beneficial to the over 300 enzymes tasked with energy generations and repairing damaged DNA.

Almonds: Rich in polyphenols- plant defense compounds providing anti-oxidant effects on the body and the gut - where the good bacteria need to thrive.

Blueberries: Blueberries are among the highest in antioxidant capacity due to the abundance of flavonoids, a compound shown to cross the blood-brain barrier, enhancing signaling parts of the brain that handle memory.

Eggs: Egg Yolks contain a small amount of nearly every vitamin and mineral required by the human body. They are an abundant source of choline, which is important for both healthy cell membranes and a learning and memory neurotransmitter called acetylcholine.

Recipe

One serving:

• 1/4 cup cooked Quinoa

• 2 1/2 cups Kale

• 1 cup diced Butternut Squash

• 1 cup diced Avocado

• 1/2 cup Cherry Tomatoes

• 1/4 cup sliced raw Almonds

• 1 tbsp Extra Virgin Olive Oil (EVOO)

• 1 oz fresh blueberries

Low Carb Option - substitute quinoa with one egg sunny side up

Directions

Bake squash at 425 degrees for thirty minutes, flipping half way. Brush lightly with fresh maple syrup for a carmelized crunch. (my preference). Combine quinoa, kale, squash, tomatoes in a large bowl and toss with EVOO. Add salt and pepper taste. Top with sliced almonds, blueberries and diced avocado.

Nutrition

Calories - 769

Protein - 16

Carbohydrates - 75

Fat - 45

Fiber - 23

Author:

Mark Ralyea, Chief Success Officer Catalyst Fitness Wehrle

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