Circuits


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


A Basic Runners Workout Push Up Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes Keeping abdominals tight, lower body down as far as possible, pause, raise body back to starting position […]

A Basic Runners Workout


Medicine Ball AB and CORE CIRCUIT
Change it Up with a Medicine Ball AB and CORE CIRCUIT With: Tracy Brignola, Title Boxing 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 […]

Ab and Core Circuit



BASIC EXERCISE ROUTINE CREATED BY: Erik Miller, Health, Phys Ed and Strength Coach, Fit-EDU Repeat the Circuit 3-5 times Broad Jump x 3 reps Ring or TRX Push-ups x 6 reps Ring or TRX Row x 9 reps Bodyweight Squat x 12 reps I chose these exercises for a few […]

4 Exercise Circuit


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 aligned under shoulders, toes […]

Workout in the Park


Tricep Kickbacks
9 Exercise Full Body Weight Training Routine The best way to strengthen your heart is to stay physically active. The more muscles involved in an activity the harder your heart has to work to fuel those muscles. Use this 9 exercise weigh training routine to improve your cardiovascular function, burn […]

Heart Healthy Full Body Weight Training Routine



Bug Crunch
Washboard Abs Bug Crunch Target and tone your entire ab region with the Bug Crunch. Holding the stability ball makes the exercise more challenging as well as helps you to engage the deepest abdominal muscle, the rectus abdominis.  Be sure to keep your back flat against the floor, match the […]

Bug Crunch


Download the PDF to keep handy when you’re at work, traveling, or even relaxing. There are easy exercises including: Chest Press Triceps Extensions Leg Extensions Seated Rows Shoulder Press Seated Side Bends Seated Abductors Biceps Curls WARNING: You must consult your physician before you begin this or any other exercise […]

Workout @ Work


Challenge Your Upper and Lower Abs with 1 Move Under the Knee Medicine Ball Crunch This is a challenging way to change up your crunches and to target your entire torso. The heavier the ball the harder the exercise. Be sure to keep your abdominals contracted to support your lower […]

Under the Knee Medicine Ball Crunch



Save time and increase intensity with this 7 Minute Workout Full Circuit Dumbbell Chest Press | Dumbbell Row | Triceps Kickbacks | Squat Position Biceps Curls | Squat w/ Shoulder Press and Leg Lift | Legs In and Out | Walking Lunges Dumbbell Chest Press Change it up by alternating […]

7 Moves in 7 Minutes


Push ups
Feel Strong with Push Ups Push Ups with a Medicine Ball I love push ups, don’t get me wrong they are very challenging, but when I get through my sets, I always feel strong and accomplished. By adding the medicine ball you will be working even harder and toning your […]

More Challenging Push Ups


Dead Hang Grasp a bar or rings with a shoulder width overhand grip and hang with feet off the floor and arms fully extended. Keep shoulder blades pulled down and back with chest lifted while fully engaging/contracting your back muscles. Work up to holding the dead hang for at least […]

Best Exercises to do when preparing for a Tough Mudder