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

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

Do Anywhere – Tube Circuit Chest Press w/ tube Securely attach tube at chest height. Stand with feet hips distance apart & attached tube/band behind you, keeping abdominals tight and knees soft lean slightly forward. Hold tube/band with palms facing down, upper arms are parallel to the floor, elbows out […]

Do Anywhere – Tube Circuit

Cardio and Core to Blast Away Belly Fat 8 Move Cardio and Core Circuit After you warm up, all you need is a step to blast away belly fat; do each exercise in this cardio and core circuit for the suggested amount of reps without taking a break, take a […]

8 Move Cardio and Core Circuit

Improve your speed, time and calorie burn! Created to build cardiovascular stamina & endurance this “Walk/Run” routine will also improve your running speed & time. In just 30 minutes you will walk and run at a variety of speeds and intensity levels; be prepared to ‘get the sweat on!” Always […]

Walk / Run Cardio Routine

Equipment – Treadmill Total Time – 30 minutes It’s easy to ramp up the intensity of your treadmill cardio routine by adding Pyramid Intervals. Begin with an easy warm up then find your steady state pace of an RPE of 5. Your goal for each Pyramid Interval is to manually […]

Ramp it UP with Pyramid Intervals

10 reps of each exercise with no break 3 to 5 sets with 1:00 to 3:00 rest between sets Warm up & Cool Down for 5:00 to 7:00 Jumping Jacks Toe Touches Mountain Climbers Plank Position Jumping Jacks Crunches / Oblique Crunches Push Ups Squat Thrusts w/ Jump Twisted Crunches […]


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