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Get Your Heart Rate Up and Burn More Calories with the Jump Up Step Down Move Burn more calories throughout your strength training workouts by incorporating this “Heart Smart Cardio Move” in between each exercise. Keep in mind the higher your step the more challenging the exercise. When jumping be […]

Jump Up – Step Down


Demonstrated by: Arianne Missimer, DPT Single Leg Deadlift Bow & Arrow Slap Shot WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Stick Mobility Workout


Show ‘Em Off Arms Your triceps; the back of your arms, can be a challenging area to tone. Overhead Extensions are great because by holding 1 dumbbell in both hands it is easier to keep your arms in the proper alignment allowing you to get the most benefit out of […]

Triceps Overhead Extensions



Change it up with a medicine ballDemonstrated by: Tracy Brignola 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 a chopping motion rotate […]

Medicine Ball Ab Circuit


Total Core Toner This is an advanced exercise that targets your entire torso area and really strengthens all your abdominal muscles as well as the muscles in your lower back. It is important to keep your body in a straight line from your head all the way down to your […]

Plank Crunch on a Stability Ball


Demonstrated by: Tom Nagy 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 […]

Workout in the Park



Strong Back / Strong Legs Exercise bands are one of my favorite pieces of equipment because they are so versatile and portable. This multi-taking move not only works your back and all muscles in your lower body but it also challenges your balance. When doing the lunge be sure to […]

Reverse Lunge Row


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