Be Fit


 Get Amazing Arms Incorporate the Triceps Kickbacks into your fitness routine and you will have amazing arms that look great in tank tops and sleeveless shirts. This is the ultimate exercise to tone the often times hard to target back of the arms. Perform these seated, standing or kneeling […]

Triceps Kickbacks


 Agility Ladder Plyometric Drills Coach “Thump” Sam Flowers, Brandywine Roller Derby Quick Feet : 2 feet in Irish Jig: 1 foot in – 1 foot out Single Leg: Jump 2 in – Jump 1 out Plank Jacks Lateral Moves: 2 up – 1 back WARNING: You must consult your physician […]

Off Skate Roller Derby Workout


 Burn More Calories A great way to burn more calories and keep your heart rate up during a strength training workout is to intersperse cardio moves throughout your routine. I love this lunge because it not only keeps your heart rate up but it also works your legs and […]

Lunge with Rotations



 Beau Westhoff, CSCS Ignite Performance WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Functional Movement


 Adam Woolley Head Coach Philadelphia School of Circus Arts Extreme Jumping Jacks Right Side Left Side Cross Body Out/Out, In/In Shoulder Warm Up Wall Slides Elbow Touches Core Warm Up Plank Plank w/ Leg Lifts Plank w/ Arm Lifts WARNING: You must consult your physician before you begin this […]

Circus Arts Workout


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

Legs In & Out



 Chest Press … Guys love ’em & Ladies hate ’em” We know it is important to work all our major muscles groups including the chest so here is a fun and different exercise. For the guys, it is a great chance of pace and for the ladies it is […]

Alternating 1 Arm Chest Press


 Kendra Pieninck, Instructor Pure Energy Studio High Plank Down Dog Warrior 1 Warrior 2 Triangle Pose Runners Lunge   WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Puppy Yoga Workout


By: Coach John Breen Squats Rear Stepping Lunge Static Squats   WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

A Paddlers Workout



 Strengthen Your Lower Back Having a strong Core makes everyday tasks like carrying groceries, yard work, house work or taking care of children a lot easier. When exercising for core strength it is important to focus on the entire torso, some experts go so far as to define the […]

Superman’s


 More Core Strength with A More Challenging Plank Plank Position Leg Lifts Planks when performed correctly are amazingly challenging and are not on most peoples favorite exercise to do list. They do; however, target, tone and literally sculpt your entire core. Be sure you can perform the standard plank […]

Plank Leg Lifts


 Side Oblique Crunches   Demonstrated by: Tracy Brignola, Title Boxing  WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Side Oblique Crunches



 Shoulders & Traps Superset Workout Antwoine Powers, Men’s Physique Champion Set One Front Raise Rope Face Pulls Set Two Lateral Raise Upright Row     WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Shoulders & Traps Superset


 Get a Better Behind Kneeling Leg Extensions w/tube Leg Extensions are great for your hamstrings, the back of your legs, and your glutes. The tube is a fantastic way to make them more challenging. When working with exercise tubes or bands you have complete control over the tension – […]

Kneeling Leg Extensions


 Coach Tracy’s Favorite Exercises Tracy Brignola, Title Boxing Cable Squats This squat is one of Tracy’s favorite exercises first of all its great for your glutes but also because of the cable’s resistance. The cable acts like a support which allows you to get even deeper into your squat […]

Coach Tracey’s Workout