Circuits

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 […]

CARDIO QUICKIE . . .  BOOT CAMP CIRCUIT

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

You will never get bored with this Cardio Workout! 3 machines – 3 workouts – 40 minutes AND a ton of calories blasted! If you are a beginner work up the suggested level and always use the Rate of Perceived Exertion Scale to know how hard you are exercising! 40:00 […]

Mix it Up – Cardio Workout

This Football Field Boot Camp is perfect for fall! 5 HIIT Cardio Moves for 20 Yards 10 Body Weight Exercises 2 to 4 Rounds 1 Football Field Boot Camp Style Workout All you need is a football field and plenty of water. Start in one end zone and do 5 […]

Football Field Boot Camp

High Intensity Interval Circuit 4 Moves … 4 Minutes Jumping Jacks – 20 seconds Rest – 10 seconds Burpees – 20 seconds Rest – 10 seconds High Knee Run – 20 seconds Rest – 10 seconds Skater Jumps – 20 seconds Rest – 10 seconds Repeat to complete the 4 […]

Tabata Training

CrossFit Up the Ladder – Down the Ladder Workout CrossFit Chester Springs Beth Sebby Perform the following exercises as a ladder. ‘Go Up the Ladder’ and do 10 push ups, 20 Hollow Rocks, 30 Burpees, 40 Mountain Climbers, 50 Air Squats then without taking a break ‘Go Down the Ladder’, […]

Up the Ladder – Down the Ladder

Allow approximately 5 minutes to complete the following golf warm up before your next game. Start with the lowest number of repetitions and increase them as you become stronger and more flexible.  Remember to always listen to your body, if something hurts or doesn’t feel right stop and continue with […]

Golf Warm Up

By: Dr. Arianne Missimer The Movement Paradign Pull up Being able to pull your body up off the ground is one of the fundamental movements of the human body. Also, if you watched the show, you know that most of the obstacles require pulling yourself up, so this is the […]

America Ninja Warrior – Workout

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