Circuits


No Lunges – No Squats – No Problem! Equipment – circle band or tie the ends of an exercise tube together to form a circle Do 10 to 15 reps of each of the following exercises in order take a short break and repeat up to 3 times. Remember – […]

Look Better From Behind


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


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



An 8 Exercise – Full Body Workout demonstrated by: Tracy Brignola, Title Boxing Do each exercise without a break, take a 1 to 2 minute break and repeat 1 or 2 more times. Be sure to warm up before you begin the circuit and stretch and cool down when you are […]

Stability Ball Circuit


You will never get bored with this Cardio Workout! 3 machines – 3 workouts – 40 minutes AND a ton of calories blasted! If you are a beginner work up the suggested level and always use the Rate of Perceived Exertion Scale to know how hard you are exercising! 40:00 […]

Mix it Up – Cardio Workout


This Football Field Boot Camp is perfect for fall! 5 HIIT Cardio Moves for 20 Yards 10 Body Weight Exercises 2 to 4 Rounds 1 Football Field Boot Camp Style Workout All you need is a football field and plenty of water. Start in one end zone and do 5 […]

Football Field Boot Camp



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


CrossFit Up the Ladder – Down the Ladder Workout CrossFit Chester Springs Beth Sebby Perform the following exercises as a ladder. ‘Go Up the Ladder’ and do 10 push ups, 20 Hollow Rocks, 30 Burpees, 40 Mountain Climbers, 50 Air Squats then without taking a break ‘Go Down the Ladder’, […]

Up the Ladder – Down the Ladder


Allow approximately 5 minutes to complete the following golf warm up before your next game. Start with the lowest number of repetitions and increase them as you become stronger and more flexible.  Remember to always listen to your body, if something hurts or doesn’t feel right stop and continue with […]

Golf Warm Up



By: Dr. Arianne Missimer The Movement Paradign Pull up Being able to pull your body up off the ground is one of the fundamental movements of the human body. Also, if you watched the show, you know that most of the obstacles require pulling yourself up, so this is the […]

America Ninja Warrior – Workout


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


Sun Salutation Demonstrated By: Stephanie Markstein, Bala Fitness Mountain (Tadasana) Stand with feet hip with apart, arms at your sides and gaze forward. Chair Posture / Squat (Utkatasana) Inhale- Arms overhead and parallel. Gaze up. Exhale- Keeping your arms extended up and parallel, bend your knees. Lower buttocks as if […]

Sun Salutation



Paddle Fit – Do Anywhere Yoga Workout, by Marianne Biffel Marsh Creek Watersports  Featuring: Mike Biffel, Julia Fiorkowski, Robbie Hiro, Jack McLaughlin, Cari Moffitt Spine roll down Starting in a seated position with legs in mountain position (softly bent knees with feet on floor), and holding paddle in hands at chest height, […]

Paddle Fit Workout


Mat Basic 5 Pilates Workout with Bonnie Weber The Pilates Garden and Personal Training Studio, LLC HUNDREDS Lie on back with arms at sides. Hips and knees bent to 90 degrees. Legs together. Maintain a neutral spine position with abdominals engaged. Inhale to prepare, exhale lift head and curl upper […]

Mat basic 5 – Pilates Workout


By; Sheridan McHenry, Title Boxing Club This workout is great as a warm up for your normal routine, and each exercise can be added into any of your workouts to bring your cardio to the next level! The best way to make this into an entire workout of its own: […]

Sheridan’s Boxers HIIT Workout