Circuits


 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


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