Be 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


Scenario Objective = Escape only, no engagement after escape Mr. Stuart | Stu Bryant Punch Defense: Block with non-dominant arm, grab head firmly and shift weight forward Focus block to contact with elbow Counter Punch: After blocking immediately throw punch with dominant side, then other side, and end up with dominant […]

Self Defense



Challenge Your Balance – Target your Glutes –  Work your Legs Bosu Jump Ups with Reverse Lunges This one exercise does so much, challenges your balance, works all the muscles in your legs and targets glutes all while forcing you to stabilize with your abdominals and core. Keep in mind this […]

Bosu Jump Ups with Reverse Lunges


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



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


Dumbbell Rows to strengthen your back and core Change Up the Standard Dumbbell Rows to a: 1 Arm Row with a Stability Ball Strengthen your back muscles with one arm dumbbell rows and work your core at the same time by leaning on the stability ball! This is one of […]

Dumbbell Rows to strengthen your back and core


Legs In and Out Legs In and Out is a ‘no crunch’ exercise that really helps you to target those hard to tone lower abs. Be sure to focus on your abdominal muscles otherwise your hip flexors, the small muscles in the front of your hips, will take over and […]

Banish the Belly Bulge



7 Thigh Thinning Workout Moves in 7 Minutes After you warm up do each thigh thinning workout move for 45 seconds work, rest for 15 seconds in between each exercise. Take a quick water break with 1 minute of rest and repeat this thigh thinning workout 1 or 2 more […]

7 Minute Thigh Thinning Workout


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


No Lunges – No Squats – No Problem! Equipment – circle band or tie the ends of an exercise tube together to form a circle Do 10 to 15 reps of each of the following exercises in order take a short break and repeat up to 3 times. Remember – […]

Look Better From Behind