Be Fit


Hurdle Assessment Beau Westhoff, CSCSIgnite Performance Stride w/ External Hip Rotation Stride w/ Trunk Roation WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Workout with Functional Movement


Tanya StrohMy Fitness Rx Bridge Chest Press Alternating Rows Squat to Shoulder Press (flat side Bosu) Kneeling Lunge Biceps Plank Position Kickbacks Burpees to Low Squats WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Bosu Circuit


For a Strong Healthy Back Keeping your back strong and flexible makes everyday jobs and activities a lot easier. A strong back also helps you to stand taller, keep better posture and even look slimmer. This is a great body weight exercise – no equipment required – to strengthen not […]

Aquaman’s



For a Strong Back and Strong Core The plank position row is a challenging advanced exercise that will strengthen your back and core at the same time. Start with a weight that is lighter than what you typically use when performing a standing row. Be sure to keep your hips […]

Plank Position Row


Dan Kerrigan, Fire Chief, Co-Author, Functional Firefighter Fitness Push Up or Plank Air Squats Hip Bridges Lunges or Mountain Climbers WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Firefighter Workout


Improve your Balance & Train your Core This is a fun variation of the standard chest press and it does so much more. By using the Bosu you are challenging your abdominal muscles and your core, and then by simply raising one leg off the floor you are also incorporating […]

Chest Press on a Bosu



Thin Thighs and Great Glutes Love this leg exercise because when you step to the side you are also targeting your abductor or outer thigh muscles!  If you don’t have a barbell simply hold a dumbbell or other weight at chest height. Do it Right Stand w/ feet hips distance […]

Side Squats


Shelly Miller, Trainer Stability Ball Circuit Chest Press Standing Rows Biceps Curls Side lateral raise with leg lift Shoulder Press to kickback combo Crunches WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Stability Ball Circuit


Work All Your Ab Muscles with 1 Exercise This is a great ab exercise because you are targeting your upper and lower abdominals as well as working your core – all in 1 exercise. You can make it more challenging by holding a light weight dumbbell or medicine ball on […]

Roll & Crunch



With Ryan Meade, Extreme Athlete 21, 15 & 9’s Workout Squats Push Ups Bicycle Crunches WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Do Anywhere / Body Weight Circuit


 With Tom Nagy Jump Ups Decline Push Ups Jumping Jacks Pull Ups High Knee Run Dips Mountain Climbers   WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Cardio Workout in the Park


 Increase Your Workout Intensity and Burn More Calories Adding a cardio exercise into your strength training routine not only increases your workout intensity but is also a great way to save time and burn a lot of extra calories. Aim for 15 to 20 Squat Jumps in between each […]

Squats Jumps on a Bosu



 Sculpt Your Shoulders Strengthening your shoulder muscles not only helps to protect your rotator cuff but also gives you a nice rounded shoulder line. Using an exercise band to perform the standard shoulder press will work your muscles differently because of the unique tension that it provides throughout the […]

Kneeling Shoulder Press


 With Lisa Morrin Walking Lunges Power Step Ups Lateral Shuffles Squats & Biceps   WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Tabata Cardio Workout


 Great for Balance and Coordination Lateral Hops on a step This cardio move is tougher than it looks because the lateral movement not only challenges your balance but also your coordination as well. This is a great exercise to incorporate into an outside cardio workout, whether you are walking, […]

Lateral Hops