Exercise of the Week


Twice the Work w/ 1 Move Squats & Biceps Curls Do double duty with this exercise, simply add a biceps curl to your squat and you will be working your legs, glutes, biceps and core all at the same. Deirdre is using a single dumbbell to perform the exercise you can […]

Squats and Biceps Curls


High Intensity Interval Circuit 4 Moves … 4 Minutes Jumping Jacks – 20 seconds Rest – 10 seconds Burpees – 20 seconds Rest – 10 seconds High Knee Run – 20 seconds Rest – 10 seconds Skater Jumps – 20 seconds Rest – 10 seconds Repeat to complete the 4 […]

Tabata Training


Supine Windshield Wipers Ryan makes the Windshield Wiper more challenging by holding a barbell over his chest. It’s important to keep your abs contracted during the entire exercise and only lower your legs as far as you can while still keeping your low back flat on the floor. Keep it […]

A More Challenging Windshield Wiper



A Full Body Functional Fitness Move Rotational Squat to Shoulder Press   The rotational squat to shoulder press is an important move to incorporate into your workout because rotational moves are often overlooked when exercising. If you think about it rotation is part of almost every movement in our daily […]

Rotational Squat to Shoulder Press


A Better Reverse Crunch Torso Rotations with a Stability Ball This reverse crunch works all your abdominal muscles with 1 move; including those hard to tone lower abs. Keep in mind the more range of motion as you lean back the harder the exercise. Be sure to exhale as you […]

Torso Rotations


Episode 13: EOW: Cross Chop to Knee
Strength, Coordination, Balance and Flexibility Cross Chop to Knee The Cross Chop to Knee is an excellent functional move that not only works your abs and hips but also helps you improve your coordination, balance and flexibility. Be sure to create the chopping motion by focusing on crunching your abs […]

Cross Chop to Knee



A NO Crunch … Ab exercise TRX Pike to Knee Tuck Tony makes this combination TRX ab exercise look easy. Be sure you can perform each move individually with good exercise form and technique before combining them into 1 exercise. Remember to adjust the height of the TRX straps to […]

TRX Pike to Knee Tuck


Cardio & Core in 1 Move Mountain Climber Combo Tom made the Mountain Climber Combo even more challenging by performing it with a body bar barbell on top of a Bosu. Keep it simple by first performing the combination on the floor, then progressing to the flat side of the […]

Mountain Climber Combo


Looking Good from Behind w/ Sumo Squats Love Sumo Squats; by performing the squat with a wide stance you are able to target not only your thighs but also your glutes a little more efficiently. Keep your toes pointed slightly out, your knees over your ankles and your torso upright. […]

Sumo Squats



Dumbbell In & Out
A More Challenging Squat Jump Dumbbells In & Out This is an advanced and challenging move or as Ed say’s, “Worse then Burpees!” Be sure you can perform the wide and tight squats using good exercise form and technique before adding the jumps. Keep it simple and begin without dumbbells […]

Dumbbells In & Out


Multi-Tasking Move Plank Row This Challenging exercise not only strengthens your back but by performing the rows in a plank position you are also stabilizing and strengthening your entire core and torso. Keep in mind the higher your plank the easier the exercise, start with your plank on a bench, […]

Plank Row


Side Step Up to Reverse Lunges
Improve Your Balance and Coordination Side Step Up to Reverse Lunge Love this exercise because it works all the muscles in your legs as well as challenges you balance and coordination. Make it more challenging by raising the step or holding a medicine ball on your chest. Thanks for the […]

Side Step Up to Reverse Lunges



General Conditioning and Sports Performance with these Drills Agility Ladder Drills Ladder drills are great for athletes as well as for general general conditioning. They are an excellent way to improve foot speed, agility, coordination and overall quickness or a fun way to add cardio into your workout. Lisa is […]

Agility Ladder Drills


Bug Crunch
Washboard Abs Bug Crunch Target and tone your entire ab region with the Bug Crunch. Holding the stability ball makes the exercise more challenging as well as helps you to engage the deepest abdominal muscle, the rectus abdominis.  Be sure to keep your back flat against the floor, match the […]

Bug Crunch


Strong Back … Strong Core High Row Sitting on a Bosu Do double duty with this exercise, simply sit on a Bosu while doing a row with an exercise tube and you will be strengthening your back and your core. Remember when working on any kind of stability equipment always […]

High Row Sitting on a Bosu