Circuits


A Basic Runners Workout Push Up Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes Keeping abdominals tight, lower body down as far as possible, pause, raise body back to starting position […]

A Basic Runners Workout


Medicine Ball AB and CORE CIRCUIT
Change it Up with a Medicine Ball AB and CORE CIRCUIT With: Tracy Brignola, Title Boxing Medicine Ball Chops Sit on mat, bend knees with heels on floor hips distance apart, learn back approximately 20 degrees, to begin hold a medicine ball with both hands next to right hip Contract abdominals, in […]

Ab and Core Circuit


BASIC EXERCISE ROUTINE CREATED BY: Erik Miller, Health, Phys Ed and Strength Coach, Fit-EDU Repeat the Circuit 3-5 times Broad Jump x 3 reps Ring or TRX Push-ups x 6 reps Ring or TRX Row x 9 reps Bodyweight Squat x 12 reps I chose these exercises for a few […]

4 Exercise Circuit



Take your next workout OUTSIDE! Here’s a full body workout with 10 different exercises using common things that you find in a park, local school or at a playground – benches, bleaches and a tree! Push Up Begin in push up position, hands on the floor aligned under shoulders, toes […]

Workout in the Park


Tricep Kickbacks
9 Exercise Full Body Weight Training Routine The best way to strengthen your heart is to stay physically active. The more muscles involved in an activity the harder your heart has to work to fuel those muscles. Use this 9 exercise weigh training routine to improve your cardiovascular function, burn […]

Heart Healthy Full Body Weight Training Routine


Bug Crunch
Washboard Abs Bug Crunch Target and tone your entire ab region with the Bug Crunch. Holding the stability ball makes the exercise more challenging as well as helps you to engage the deepest abdominal muscle, the rectus abdominis.  Be sure to keep your back flat against the floor, match the […]

Bug Crunch



Download the PDF to keep handy when you’re at work, traveling, or even relaxing. There are easy exercises including: Chest Press Triceps Extensions Leg Extensions Seated Rows Shoulder Press Seated Side Bends Seated Abductors Biceps Curls WARNING: You must consult your physician before you begin this or any other exercise […]

Workout @ Work


Challenge Your Upper and Lower Abs with 1 Move Under the Knee Medicine Ball Crunch This is a challenging way to change up your crunches and to target your entire torso. The heavier the ball the harder the exercise. Be sure to keep your abdominals contracted to support your lower […]

Under the Knee Medicine Ball Crunch


Save time and increase intensity with this 7 Minute Workout Full Circuit Dumbbell Chest Press | Dumbbell Row | Triceps Kickbacks | Squat Position Biceps Curls | Squat w/ Shoulder Press and Leg Lift | Legs In and Out | Walking Lunges Dumbbell Chest Press Change it up by alternating […]

7 Moves in 7 Minutes



Push ups
Feel Strong with Push Ups Push Ups with a Medicine Ball I love push ups, don’t get me wrong they are very challenging, but when I get through my sets, I always feel strong and accomplished. By adding the medicine ball you will be working even harder and toning your […]

More Challenging Push Ups


Dead Hang Grasp a bar or rings with a shoulder width overhand grip and hang with feet off the floor and arms fully extended. Keep shoulder blades pulled down and back with chest lifted while fully engaging/contracting your back muscles. Work up to holding the dead hang for at least […]

Best Exercises to do when preparing for a Tough Mudder


“Mini Circuits” are one of my favorite ways to burns lots of calories quickly! My Mini Circuits are about 5 minutes long and depending on how hard you work and you can burn approximately 50 to 80 calories in just those 5 minutes. They are a great alternative when you […]

5 Minute Mini Cardio Circuit: Use a Step



Burn More Calories with Mountain Climbers Mountain Climbers are a great cardio exercise, they are one of those back to basics exercises from high school that really gets your heart pumping. I like to use this as added intensity on cardio days or in between strength training exercises. Remember to […]

Quickie Calorie Blasts with Mountain Climbers


Begin in push up position, hands aligned under shoulders, toes on the floor hip distance apart, body in a straight line from top of head to toes, step the left foot in towards the chest, keeping left knee facing forward Jump up & switch feet in the air, bringing right […]

Mountain Climbers


 Hold dumbbell in each hand with arms extended down by your sides Step your left foot forward keeping both feet hips distance apart, raise right heel so you are balanced on the ball of your right foot Bend both knees to lower body down as far as possible or until […]

Static Lunge with Dumbbells