Circuits


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


 Officer Carroll’s Favorite Exercises Officer Rhonda Carroll, Tredyffrin Township Police Department Bench Press  Squat  Stiff Leg Deadlift  Sit Up on a Stability Ball  Side Bends Barbell Row WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Officer Carroll’s Favorite Exercises


 Machine Workout Beau Westhoff, CSCS, Ignite Performance Leg Extension Lat Pulldown Biceps Curl Lateral Raise Leg Curl WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Workout with Machines



 Agility Ladder Plyometric Drills Coach “Thump” Sam Flowers, Brandywine Roller Derby Quick Feet : 2 feet in Irish Jig: 1 foot in – 1 foot out Single Leg: Jump 2 in – Jump 1 out Plank Jacks Lateral Moves: 2 up – 1 back WARNING: You must consult your physician […]

Off Skate Roller Derby Workout


Beau Westhoff, CSCSIgnite Performance WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Functional Movement


 Adam Woolley Head Coach Philadelphia School of Circus Arts Extreme Jumping Jacks Right Side Left Side Cross Body Out/Out, In/In Shoulder Warm Up Wall Slides Elbow Touches Core Warm Up Plank Plank w/ Leg Lifts Plank w/ Arm Lifts WARNING: You must consult your physician before you begin this […]

Circus Arts Workout