Circuits

Myo Reps
Myo Reps by: Erik Miller, M.S., FIT EDUGreat for Building Muscle Mass ... Myo reps are a variation of a rest / pause training protocol. It’s an excellent technique to incorporate into your workouts if you want to build muscle mass because of the weight and time under tension. They […]

Workout: Myo Reps

In Motion Circuit
IN MOTION CIRCUIT It a Great Time Saver … The In Motion Circuit is one of my go to time saver workouts, I love it because you never stop moving … What we are going to do is to move back and forth between 2 cones, for cardio that really […]

Workout: In Motion Circuit

foam rolling
Kristen Rubin, BS, LMT, PMA, Better Balance Living Self-Care with Foam Rolling According to Massage Therapist, Kristen Rubin, it is important to do self-care in between massage sessions. It helps the body to stay supple for longer periods of time. It also helps to maintain flexibility and hydration in the […]

Workout: Foam Rolling

Biceps and Triceps
Biceps and Triceps WorkoutGain Strength … Improve Functional Movement Demonstrated by: Char Cesario The Biceps and Triceps Workout includes 6 exercises for your bicep and triceps. We designed it to help you gain more strength and improve your functional movement. It works by changing up the angle and position of […]

Workout: Biceps and Triceps

Tracy Peal, Movement SpecialistPeal Sports Performance Coaching Biomechanics of Running Biomechanics of running are important to improve speed. This video interview and demonstration explains in simple terms how to recognize poor biomechanics. Tracy guides you through an easy exercise to help improve your efficiency as well as your speed. You […]

Workout: Biomechanics of Running

How to do a shoulder Press
Erik Miller, M.S. Shoulder or Military Press According the Coach Erik Miller one of the most common exercises he see’s being performed incorrectly is the standing barbell shoulder or military press. In the Get Fit video, learn the proper form as Coach Miller demonstrates and shares his training tips on […]

Workout: How To: Do a Shoulder Press

Agility Ladder Rugby Drills by: Vincent Williams Director of Speed & Strength West Chester Rugby Football Club Our Workout of the week includes a progression of agility ladder warm up drills that were created by Coach Vinny and demonstrated by the West Chester Rugby Football Club team. WARNING: You must […]

Rugby Circuit

Arianne Missimer, DPTThe Movement Paradigm Functional Range Conditioning CARS Neck CARS Scapular CARS Shoulder CARS Hip CARS WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Functional Range Conditioning Workout

5 Minute Full Body Workout
Tanya Stroh 1 set of dumbbells 6 moves 10 to 12 reps Up to 3 rounds All you need is 1 set of dumbbells for this full body circuit; a good guide is to use a weight that is a little lighter than what you normally use for a chest […]

5 Minute Full Body Workout

Finisher Workout
Madeline DeFaber-Schumacher 3 moves – 5 rounds Start with 5 reps of each exercise, immediately repeat each exercise for 4 reps, then 3, 2 and 1 rep with no break to complete the Finisher circuit. Side Slams Begin standing in a neutral position holding a medicine ball at chest height, […]

Finisher Workout

Circuit: Shoulder Matrix Workout
Shoulder Matrix Workout w/Char Cesario The Shoulder Matrix Workout includes 4 exercises to target all of the muscles in your shoulder complex; anterior, medial and posterior deltoids. You can perform each exercise seated, standing or on an unstable surface such as a Bosu or stability ball. Perform each exercise back […]

Shoulder Matrix Workout

Lisa Morrin 1. 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 & bent […]

Do Anywhere Tube Circuit

Joe Ransom, Beth Dine, Caitlin DiMarco Two Hand Swing Halo Single Snatch Goblet Squat Plank WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Kettlebell Workout

Beth Sebby Push Ups Hollow Rocks Burpees Mountain Climbers Air Squats WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

CrossFit Workout

Erik Miller, M.S. WARNING: You must consult your physician before you begin this or any other exercise program Be Fit. Be Healthy. Be Happy.

Bench Press