Circuits


By: Coach John Breen Squats Rear Stepping Lunge Static Squats   WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

A Paddlers Workout


 Shoulders & Traps Superset Workout Antwoine Powers, Men’s Physique Champion Set One Front Raise Rope Face Pulls Set Two Lateral Raise Upright Row     WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Shoulders & Traps Superset


 Coach Tracy’s Favorite Exercises Tracy Brignola, Title Boxing Cable Squats This squat is one of Tracy’s favorite exercises first of all its great for your glutes but also because of the cable’s resistance. The cable acts like a support which allows you to get even deeper into your squat […]

Coach Tracey’s Workout



 HIIT Workout – Matt Farrell, Head Coach, Fitness in Recovery Battle Ropes Plank + Kettlebell Swing Monkey Jumps Box Jumps     WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

High Intensity Workout in Recovery


MaryAnn Mc Evoy, Team Coach – Power Play Rinks High Intensity Workout Burpes Jumping Jacks Lunges Yoga Flow Tree Pose Plank Crow Downdog/Updog     WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Figure Skaters Workout


Erik Miller, M.S., FIT-EDU WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Getting Your First Pull Up



Karate Exercises, Sensei Mike Pannulla, Tracy Schottland, Magnus Karate WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Karate Exercises


Mindful Movement, Arianne Missimer, DPT, The Movement Paradigm Squat Bird Dog WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Mindful Movement


Demonstrated by Staff Sergeant Morris, US Marines Push Ups Squat & Press Deltoid Raise Bicep Curls Hammer Curls Tricep Extensions Rear Delt Raise Flutter Kicks Crunches V-Ups Russian Twist WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Marine Poolees Boot Camp Workout



Demonstrated by Tom Nagy No need for expensive suspension training equipment – simply use a swing at your local playground for a fun, effective full body suspension workout! Each move is all core – all the time! Decline Push Ups Begin in push up position with your feet on the […]

Swing Set Workout


Demonstrated by: Stacy Lankin, owner, Unique + Fit Do each exercise for 40 seconds with a 20 second rest break in between. Once completed each one, rest for one minute, repeat 2 or 3 times Medicine Ball Slam Jumping Jacks with Shoulder Press Push Ups Skater Jumps   WARNING: You must consult your […]

Axe Throwing Workout


Demonstrated by: Erik Miller, FitEDU Myo Reps fall into the Rest/Pause family of training methods. This method is really good for building muscle because they encompass two of the things that are important for building muscle: mechanical and stress. In other words the weight that you’re using and time under tension, […]

Myo Reps



Demonstrated by: Tracy Brignola, Title Boxing Club, Malvern PA   Single Leg Stiff Leg Dead Lift w/ rows Stand, holding a dumbbell in your right-hand w/ arm extended down by your side Hinge forward on you left leg until you feel a stretch in the left hamstring, keeping left knee soft, […]

Dancers Workout


By: Doug Slaback, Mitch’s Market Street Gym The keys to a good warm up are increasing core temperature, circulating blood throughout your body and mobilizing the joints that are about to be used. Warm Up – 2 Minutes Total Air Jump Rope – 30 Seconds Stars – 30 Seconds Semicircle […]

RiPFiT Home Workout 2


Erik Miller, M.S., Fit-EDU   WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Metabolic Conditioning Workout