Circuits


Beth Sebby Push Ups Hollow Rocks Burpees Mountain Climbers Air Squats WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

CrossFit Workout


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

Bench Press


Demonstrated by: Arianne Missimer, DPT Single Leg Deadlift Bow & Arrow Slap Shot WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Stick Mobility Workout



Change it up with a medicine ballDemonstrated by: Tracy Brignola Medicine Ball Chops Sit on mat, bend knees with heels on floor hips distance apart, learn back approximately 20 degrees, to begin hold a medicine ball with both hands next to right hip Contract abdominals, in a chopping motion rotate […]

Medicine Ball Ab Circuit


Demonstrated by: Tom Nagy Take your next workout OUTSIDE! Here’s a full body workout with 10 different exercises using common things that you find in a park, local school or at a playground – benches, bleaches and a tree! Push Up Begin in push up position, hands on the floor […]

Workout in the Park


Hurdle Assessment Beau Westhoff, CSCSIgnite Performance Stride w/ External Hip Rotation Stride w/ Trunk Roation WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Workout with Functional Movement



Tanya StrohMy Fitness Rx Bridge Chest Press Alternating Rows Squat to Shoulder Press (flat side Bosu) Kneeling Lunge Biceps Plank Position Kickbacks Burpees to Low Squats WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Bosu Circuit


Dan Kerrigan, Fire Chief, Co-Author, Functional Firefighter Fitness Push Up or Plank Air Squats Hip Bridges Lunges or Mountain Climbers WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Firefighter Workout


Shelly Miller, Trainer Stability Ball Circuit Chest Press Standing Rows Biceps Curls Side lateral raise with leg lift Shoulder Press to kickback combo Crunches WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Stability Ball Circuit



With Ryan Meade, Extreme Athlete 21, 15 & 9’s Workout Squats Push Ups Bicycle Crunches WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Do Anywhere / Body Weight Circuit


 With Tom Nagy Jump Ups Decline Push Ups Jumping Jacks Pull Ups High Knee Run Dips Mountain Climbers   WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Cardio Workout in the Park


 With Lisa Morrin Walking Lunges Power Step Ups Lateral Shuffles Squats & Biceps   WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Tabata Cardio Workout



 Joe Chaitkin Owner Align Fitness 360 Squat Reverse Lunge Side Lunge WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Steel Mace Workout


 Erik Miller, M.S. Fit EDU Shoulder Press Cossack Lunge Single Leg RDL Rope Sled Pull WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Building a Workout Based on Human Movement


 Arianne Missimer, DPT The Movement Paradigm Beast Position Side Kick Through Under Switch 3 Point Position 4 Position Animal Flow WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Animal Flow Workout