Be Fit


 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


Make your Burpees a little harder and challenge your core even more … Standard Burpees are a great full body move; adding the kettlebell not only increases the intensity but also challenges your core and forces your torso to contract, stabilize and work even harder. This is an advanced exercise […]

Kettlebell Burpees


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



> Work ALL your Ab Muscles with this exercise Torso Rotations w/ a Stability Ball Torso Rotations are a great way to engage and work all of your abdominal muscles with 1 single exercise. Be sure to keep your abs contracted throughout the entire exercise and exhale as you sit […]

Torsion Rotations


Burn Calories – Improve Your Balance & Coordination Box Jumps aren’t just for CrossFit, include them in your workout routines and you will see improve in your agility, coordinate, accuracy and balance; plus you will be burning tons of calories and working your legs and core. Ryan has made the […]

Box Jumps


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



Have Fun Doing Crunches Partner Drills – Crunches w/ a stability ball It’s always more fun to workout with a buddy and here’s a fun way to do crunches. Lie on the floor and hold a stability ball between you and your partners feet. Be sure to keep your knees […]

Partner Crunches


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


Quickly Target Many Muscle Groups with 1 Exercise This combination exercise includes a High Bridge w/ knee pulls and a Chest Fly w/ Skulls Crushers. It’s a multi-tasking move that targets your legs, glutes, abdominals, chest and triceps all at the same time. Be sure to focus on each part […]

Combination Move



: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


Target your Glutes & Work your Core Plank Position Diagonal Leg Lifts This is one of Tracy’s favorite exercises because it does so much. Keep in mind the more you can keep your hips square to the floor the more glute activation you will get and the more challenging the […]

Plank Position Diagonal Leg Lifts



Work your Arms & Challenge your Balance Stability Ball Biceps Curls w/ dumbbells Balance is such an important factor in everyday life, so the more you can incorporate balance training into your fitness routines the better. Using a stability ball is a great way to do just that. Remember when […]

Stability Ball Biceps Curls


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