Circuits


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



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


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


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



Functional movement
Functional Movement Hurdle Assessment Beau Westoff, CSCS, Ignite Performance Training This Functional Movement workout includes an explanation and demonstration of 2 corrective exercises to improve stride. External Hip Rotation Trunk Rotation WARNING: You must consult your physician before you begin this or any other exercise program

Workout with Functional Movement


Tanya Stroh My Fitness Rx Bridge Chest Press Alternating Rows Squat to Shoulder Press (flat side Bosu) Kneeling Lunge Biceps Plank Position Kickbacks Burpees to Low Squats

Bosu Circuit


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