Circuits


 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


 Kendra Pieninck, Instructor Pure Energy Studio High Plank Down Dog Warrior 1 Warrior 2 Triangle Pose Runners Lunge   WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Puppy Yoga Workout


By: Coach John Breen Squats Rear Stepping Lunge Static Squats   WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

A Paddlers Workout



 Shoulders & Traps Superset Workout Antwoine Powers, Men’s Physique Champion Set One Front Raise Rope Face Pulls Set Two Lateral Raise Upright Row     WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Shoulders & Traps Superset


 Coach Tracy’s Favorite Exercises Tracy Brignola, Title Boxing Cable Squats This squat is one of Tracy’s favorite exercises first of all its great for your glutes but also because of the cable’s resistance. The cable acts like a support which allows you to get even deeper into your squat […]

Coach Tracey’s Workout


 HIIT Workout – Matt Farrell, Head Coach, Fitness in Recovery Battle Ropes Plank + Kettlebell Swing Monkey Jumps Box Jumps     WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

High Intensity Workout in Recovery



MaryAnn Mc Evoy, Team Coach – Power Play Rinks High Intensity Workout Burpes Jumping Jacks Lunges Yoga Flow Tree Pose Plank Crow Downdog/Updog     WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Figure Skaters Workout


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.

Getting Your First Pull Up


Karate Exercises, Sensei Mike Pannulla, Tracy Schottland, Magnus Karate WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Karate Exercises