We've got the perfect recipe for tasty muffins for your week! With Greek yogurt and oats, these blueberry muffins are both hearty and tender. Choose 1 cup of blueberries or double it for an extra dose of fruit. Enjoy!

• 1 Minute Dumbbell Thruster
• 1 Minute Renegade Row with Pushup
• 1 Minute Reverse Lunge with Curl (remember to curl on the same side you step with!)
• 1 Minute Hip Bridge with Chest Press

Round Break

• 1 Minute Single Leg Deadlift (30 seconds per side)
• 1 Minute Tricep Kickback (30 seconds per side)
• 1 Minute Lateral Lunge (30 seconds per side, or alternate sides)

Round Break

• 1 Minute Side Plank
• 1 Minute Flutter Kicks
• 1 Minute Burpees or Squat Jumps

1-2 minute rest between rounds. Repeat 2-3 times.

Rest duration between exercises will vary depending on individual, but 30-60 seconds is recommended.

 

Easy to make for anybody, these bites are quick to throw together and are great to keep handy throughout the day.

Do full circuit, rest 1 minute and repeat 2 more times.

Walking dumbbell lunges 15 per side. Hold dumbbells at your sides while
doing the lunges.

Split jumps 1 minute. Stand in lunges position jump up and switch legs
repeatedly for the 1 minute.

Kettlebell row single arm. Standing with your feet apart slight forward
lean, keeping back straight pull kettlebell up into a row. Repeat 12-15
times per side.

Jump rope for 1 minute.

Squat into a dumbbell shoulder press 12–15 per side. Standing with legs hip-width apart, hold dumbbells at your shoulders, squat down then stand back up and lift arm into an overhead press.

Squat jumps 12-15. Squat down and jump up swinging your arms over head.

Standing bicep curls (do both arms together). Don’t swing your arms, keep them controlled both ways. 12-15 reps.

Jump rope 1 more minute.

Rest 1 minute and repeat circuit 2 more times.

 

This quick routine can get you a full-body workout with minimal equipment. It's so straightforward, it can be done in the gym or at home. All you'll need is a set of dumbbells!

Unless otherwise noted, be sure to do 12-15 reps of each exercise!  Take a short break and have a little water every three exercises. A couple minutes is plenty! And if you come across an one that you don't know, click on it's title for a video demonstration.

Have fun!

• Goblet Squat
• Deadlift into Back Row
• Back Bridge Chest Press
  • Rest & Water
• High to Low Wood Chop
• Reverse Fly
• Split Squat with Overhead Press (10 reps per side)
  • Rest & Water
• Side Lunge into Bicep Curl (10 reps per side)
• Lawnmower (10 reps per side)
• Overhead Supine Reach with Single Leg Raise (10 reps per side)

HELLO EVERYONE!

Saturday February 10th at 8:30 am I will be taking you through a full body strengthening, calorie burning workout! This is a fun and challenging group setting that will teach you a new workout to take away and repeat on your own. You will be taken through a movement preparation warm-up full of injury preventative mobility and stability exercises. Then onto the programmed workout with form cues, modifications if needed and a cool down/stretch with foam rollers.

Sign-up at the front desk - $10

Saturday, February 10th @ 8:30 am

Wenatchee Worx Gym

Led by Dana Lowe CPT

INGREDIENTS

4 tsp. extra virgin olive oil divided

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