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In And Out COVID Workout Challenge Week #2

In And Out COVID Workout Challenge Week #2

September 19, 2020

Welcome back for week 2 of our 30 day challenge! I truly hope you enjoyed the first week of workouts! If you are just joining in this challenge I would recommend going back and starting at week 1. Remember each week will be organized differently to stir things up.

This week we are doing an anterior (front of the body), posterior (back of the body) approach with our third day focusing on accessory work (shoulders, biceps, and triceps). The goal is to focus on efficient workouts with short rest periods. Each circuit should only take 12 minutes maximum, so do what you can and monitor your progress and heart rate.

If you're just getting back into the gym and are finding it difficult to finish the full workout that's ok! Getting in and getting moving will always mean progress so just keep at it and don't give up!

WEEK 2 WORKOUTS:

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

DAY 1: CHEST AND QUADS

Circuit 1
• Incline Press-15 reps (Equipment to use: Plate load machine, Dumbbells on incline bench, Dumbbells on exercise ball, Barbell/Straight bar on incline bench)
• Up Down Planks-10 reps each arm
• Suit case squats-12 reps (These are performed by simply holding dumbbells at your side and squatting. If using weight is too difficult just perform a body weight squat)
Rest, Repeat

Circuit 2
• Pushups-45 sec (Perform from your knees for a modified push-up or put your hands on an elevated surface such as a bench. To increase difficulty put your feet on an elevated surface for decline push-ups)
• Timed step-ups-30 sec-1 min (Add weight to increase difficulty) 
• Floor Press-15 reps (This exercise is performed by doing a chest press motion while laying on the floor using either dumbbells, straight bar, or barbell)
Rest, Repeat

Single Exercises: Complete each exercise with a 10 sec rest period you should be pushing yourself through these exercises and by set 3 you should be hitting failure

• Leg extensions-20 reps
Rest, Repeat

• Pectoral Fly-10 reps (Equipment to use, Dumbbells, Machine, or Cables)

DAY 2: BACK AND HAMSTRINGS

Circuit 1
• Leg Curls-20 reps
• Single arm Bent over Dumbbell Row-15 each arm
• Mountain Climbers-30 sec-1 min (increase time to increase difficulty)
Rest, Repeat

Circuit 2
• High Row-15 reps (Equipment to use: Machine, Cables, Bent over Dumbbell)
• Single Leg Romanian Dead Lift-12 each leg (Focus on balance and form)
• Burpees-10-20 reps (Gage your endurance level and increase reps to increase difficulty)
Rest, Repeat

Single Exercises: Complete each exercise with a 10 sec rest period you should be pushing yourself through these exercises and by set 3 you should be hitting failure

• Wide grip pullups-10-20 (use the assist if needed)
Rest, Repeat

• Single leg exercise ball leg curls-12 reps each leg no rest just switch legs
Repeat

DAY 3: SHOULDERS AND ACCESSORY

Circuit 1
• Front Raise-15 reps (Equipment to use: Dumbbells, Cable, Straight bar)
• Plank shoulder tap-30 sec-1 min (increase time to increase difficulty)
• Overhead Tricep extension-15 reps (Equipment to use: Dumbbell, Cable
Rest, Repeat

Circuit 2
• Walking lunges with weighted over head hold-15 each leg (Equipment to use: Dumbbells, or Straight bar)
• Wall sit with bicep curls-30 sec-1 min
• Flutter kicks-30 sec-1 min
Rest, Repeat

Single Exercises: Complete each exercise with a 10 sec rest period you should be pushing yourself through these exercises and by set 3 you should be hitting failure

• Seated Shoulder press-12 reps (Equipment to use: Dumbbells, Machine, Cables, or Straight Bar)
Rest, Repeat

• Cable Tricep extensions-15 reps
Rest, Repeat

• Machine Bicep curls-15 reps
Rest, Repeat 

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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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