Circuits


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


 Tracy Davidson, NBC10 News Anchor & Kenneth Corl, Master Instructor, Cadence Fitness   Shoulder Press Straight Leg Dead Lift Roundhouse Boxing Mitt Work   WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Tracy’s Favorite Exercises



Body Weight Exercises to Improve your Disc Throw Demonstrated by: Extreme Athlete, Ryan Meade Push ups: Any kind of push up will improve your throwing strength – the more upper body strength you have the further you will be able to throw. In addition to regular push ups; try wide […]

Disc Golf exercises


Scenario Objective = Escape only, no engagement after escape Mr. Stuart | Stu Bryant Punch Defense: Block with non-dominant arm, grab head firmly and shift weight forward Focus block to contact with elbow Counter Punch: After blocking immediately throw punch with dominant side, then other side, and end up with dominant […]

Self Defense


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

Qi Gong exercises