Circuits


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



Kristen Rubin, BS, LMT, PMA, Better Balance Living Self-Care It is important to do self-care in between massage sessions. It helps the body to stay supple for longer periods of time and maintains flexibility and hydration in the body tissues (muscles, tendons, ligaments and fascia) Foam rolling is an easy, […]

Self Care w/ Foam Rolling


By: Doug Slaback, Mitch’s Market Street Gym The keys to a good warmup are increasing core temperature, circulating blood throughout your body and mobilizing the joints that are about to be used. Warm Up Founders Pose 30 Seconds Bear Crawls (Forward-Backwards) 30 Seconds Monkey Walks (Side-To-Side) 30 Seconds Inchworm with Pushup […]

RiPFiT Home Workout


By: Debra Santan, Good Karma Yoga Needed: Chair Water bottles or Light weights Arm Lifts Arms at 90 Degrees holding weights palms facing in, elevate elbows to shoulder height Pulsing up 1” & down 1”: 30 reps Curling in 2-3” engaging biceps: 30 reps Open arms out, palms facing in, shoulder […]

Take it Home – Travel Edition Workout



Deadlift Barbell Squat Dumbbell Triceps Biceps Curls Lateral Raise   WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Body Building Workout


 Ring Curl Double Kettleball Clean     WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Pre-Exhaustion Workout


Manual Resistance Neck Exercises Flexion Extensions Shrug with Lateral Raise Band Pull   WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Exercises to Help Prevent Concussions



Do Anywhere … No equipment necessary Fitness Routine Do each fitness move for 45 seconds Rest for 15 seconds in between High Knee Runs Begin standing in a neutral position – feet hips distance apart, knees soft, abdominals tight & chest lifted. Alternate lifting knees as high as possible as […]

8 moves in 8 minutes


Ice Hockey Exercises Created by: Coach Jean O’Neill Demonstrated by: Mikaila Rubin Top 5 moves in the weight room; selected by D1 player and Ice-Line Coach, Jean O’Neill. Miki and her team mates on the Philadelphia JR Flyers girls 19U perform the following reps and set to stay strong, balanced […]

Get Ice Hockey Fit


:20 to :25 of rest between sets 2 to 4 sets 10 – 15 reps Side Plank Position body in side plank position w/right elbow on the floor directly under shoulder, right forearm straight, palm flat on the floor w/ fingers spread, feet stacked on top of each other, body […]

Tennis Exercises