Circuits


Demonstrated by: Stacy Lankin, owner, Unique + Fit Do each exercise for 40 seconds with a 20 second rest break in between. Once completed each one, rest for one minute, repeat 2 or 3 times Medicine Ball Slam Jumping Jacks with Shoulder Press Push Ups Skater Jumps   WARNING: You must consult your […]

Axe Throwing Workout


Demonstrated by: Erik Miller, FitEDU Myo Reps fall into the Rest/Pause family of training methods. This method is really good for building muscle because they encompass two of the things that are important for building muscle: mechanical and stress. In other words the weight that you’re using and time under tension, […]

Myo Reps


Demonstrated by: Tracy Brignola, Title Boxing Club, Malvern PA   Single Leg Stiff Leg Dead Lift w/ rows Stand, holding a dumbbell in your right-hand w/ arm extended down by your side Hinge forward on you left leg until you feel a stretch in the left hamstring, keeping left knee soft, […]

Dancers Workout



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