Be Fit


EOW Squat Hammer Curls
Love this exercise because it does double duty! You will get sculpted, defined arms while you are isometrically toning all the muscles in your upper legs and glutes. If your legs give out first simply stand up and complete your hammer curl reps, if you finish the reps and your […]

EOW: Squat Position Hammer Curls


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


EOW - 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 using good form before adding the leg lifts. If you are an advanced […]

EOW: Plank Position Leg Lifts



Circuit: Shoulder Matrix Workout
Char Cesario This 4 exercise shoulder workout targets 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 to back with no break, do […]

Shoulder Matrix Workout


EOW Rear Deltoid Raise
Show ’em ShouldersLateral Raises To get sculpted, well defined shoulders that look great in sleeveless shirts you need to work all three of your deltoid muscles; including the back of the shoulders, your rear deltoids. This exercise is a great back to basics move that will do just that. Be […]

EOW: Rear Deltoid Raise


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



Static Lunge on a step Change up your lunge … work harder, get more range of motion, tone and tighten your tush and thighs … simply by placing your front foot on a step. This is also a great exercise to incorporate into an outside walk in the park as […]

EOW Static Luges


Squat w/ Shoulder Press & Leg Lift I love Combination Exercises because they work your whole body with one move. The Squat with Shoulder Press and Leg Lift does just that. This is an advanced challenging move; the faster you go the move cardio benefit you will receive. Be sure to […]

EOW Combo Move


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


Reverse Twists w/ medicine ball Work your abs without crunches. The Reverse Twists are a great way to tone & sculpt your abs from a seated position. These are challenging, be sure to keep your abdominals contracted during the entire move. No medicine ball, no problem simply use a light […]

Reverse Crunch Twists


A Must DO Move for Great Glutes and Legs This leg exercise works just about all the leg muscles, it is great for the glutes and you get even more emphasis on the outer thighs because of the side leg lift. Change it up by holding dumbbells in each hand […]

Squat with Leg Abduction



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


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