In And Out COVID Workout Challenge

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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