Be Fit


 Lateral Raises to Sculpt Shoulders Lateral Raises on stability ball Well defined, strong shoulders are always in style. Lateral Raises work your middle shoulder muscle, the medial deltoid. By performing lateral raises lying on your side on the stability ball you are changing the angle that your muscle is […]

Lateral Raises


 Joe Chaitkin Owner Align Fitness 360 Squat Reverse Lunge Side Lunge WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Steel Mace Workout


 Erik Miller, M.S. Fit EDU Shoulder Press   Cossack Lunge   Single Leg RDL   Rope Sled Pull WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Building a Workout Based on Human Movement



 Tone your legs, thighs, glutes and core Get more out of traditional squats when you use a Bosu. With this squat variation you will not only be sculpting your legs, thighs and glutes but by using the Bosu you are also getting the added benefit of challenging your balance […]

Bosu Squats


 Arianne Missimer, DPT The Movement Paradigm Beast Position   Side Kick Through   Under Switch   3 Point Position   4 Position Animal Flow WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Animal Flow Workout


 Sizzle Calories w/ Bench Jumps Cardio exercises & workouts are great ways to burn a lot of calories and keep your heart in tip top shape. Bench Jumps are a fun change of pace to typical cardio exercises and because of the upper body stabilization you also get the […]

Bench Jump Overs



 Tone Your Arms in Half the Time This is a great time saving move because you are working both your biceps and triceps in 1 combination move. As an added bonus your hamstrings are also being challenged each time you hinge forward to complete the kickback portion of the exercise. […]

Hammer Curl / Kickback Combo


 Officer Carroll’s Favorite Exercises Officer Rhonda Carroll, Tredyffrin Township Police Department Bench Press  Squat  Stiff Leg Deadlift  Sit Up on a Stability Ball  Side Bends Barbell Row WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Officer Carroll’s Favorite Exercises


 Work your Back and Core The Bosu Row is an advanced exercise that works your back and core while also focusing on balance & coordination. Remember when working on any kind of stability equipment always take a few seconds to make sure you are balanced and it is always […]

Bosu Rows



 Machine Workout Beau Westhoff, CSCS, Ignite Performance Leg Extension Lat Pulldown Biceps Curl Lateral Raise Leg Curl WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Workout with Machines


 Get Amazing Arms Incorporate the Triceps Kickbacks into your fitness routine and you will have amazing arms that look great in tank tops and sleeveless shirts. This is the ultimate exercise to tone the often times hard to target back of the arms. Perform these seated, standing or kneeling […]

Triceps Kickbacks


 Agility Ladder Plyometric Drills Coach “Thump” Sam Flowers, Brandywine Roller Derby Quick Feet : 2 feet in Irish Jig: 1 foot in – 1 foot out Single Leg: Jump 2 in – Jump 1 out Plank Jacks Lateral Moves: 2 up – 1 back WARNING: You must consult your physician […]

Off Skate Roller Derby Workout



 Beau Westhoff, CSCS Ignite Performance WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Functional Movement


 Burn More Calories A great way to burn more calories and keep your heart rate up during a strength training workout is to intersperse cardio moves throughout your routine. I love this lunge because it not only keeps your heart rate up but it also works your legs and […]

Lunge with Rotations


 Adam Woolley Head Coach Philadelphia School of Circus Arts Extreme Jumping Jacks Right Side Left Side Cross Body Out/Out, In/In Shoulder Warm Up Wall Slides Elbow Touches Core Warm Up Plank Plank w/ Leg Lifts Plank w/ Arm Lifts WARNING: You must consult your physician before you begin this […]

Circus Arts Workout