Fitness & Health

One-on-One Training

One-on-One Training: Just you and your trainer working on everything necessary to reach your specific goal. 1/2 hour and 1 hour sessions available.

Nutritional Counseling: The food you eat is by far the most influential factor when you are trying to change your body. So if your workouts are going well but you still need a little help to balance your nutrition we can help. 1/2 hour sessions available.

Semi Private Training

Semi Private Training is a great way to work with a Fitness Professional toward your goals while sharing the cost with others. Small group workouts provide a high level of motivation as well.

All Training includes: Individual Fitness & Goal Assessment, Nutrition Counseling, and Regular Progress Checks.

Option 1 One session per week for 8 weeks (Call for Pricing)
Option 2 Two sessions per week for 8 weeks (Call for Pricing)
Option 3 Unlimited sessions for 8 weeks (Call for Pricing) (Includes a Free Gym Membership)

Get The Facts

At AFC we offer more than Personal Training, we offer a complete fitness education. With a variety of program options you can get the help and motivation needed to reach your goal.

A diet and new work out might give you some results right now, but learning the fundamentals of exercise and nutrition is the only way to achieve long term success.

The Motivation Factor

Having trouble sticking to your fitness plan?

The two most common reasons people lose their motivation are:

Lack of results. If you're not seeing the progress you anticipated it's very easy to get discouraged and lose interest.
Getting bored. Doing the same old routine over and over again does not get you excited about your workout; it turns it into a chore.

ACE Exercise Library

American Council on Exercise (ACE) - Exercise Library

Quickly and easily find thorough, step-by-step instructions with crisp photos demonstrating every movement. It’s a great resource for any fitness professional and a valuable tool you can pass along to clients to help ensure proper and effective form. You can feel confident knowing this extensive library was developed by ACE—with complete instructions and safe technique based on the latest in exercise science.

Stability Ball Knee Tucks
Target Body Part: Abs,Legs - Calves and Shins
Primary Muscles: Obliques,Quadriceps (quads),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Stability Ball
Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...
Ankle Flexion
Target Body Part: Legs - Calves and Shins
Primary Muscles: Tibialis Anterior
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables
Step 1

Starting Position: Assume a seated position, extending one leg out in front. Sec...
Seated Medicine Ball Trunk Rotations
Target Body Part: Abs
Primary Muscles: Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Medicine Ball
Step 1

Starting Position: Sit on a mat/floor with your knees bent, feet together, heels...
Stability Ball Prone Walkout
Target Body Part: Abs,Back
Primary Muscles: Erector Spinae,Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Stability Ball
Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...
Supermans
Target Body Part: Back,Butt/Hips,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Lie prone (on your stomach) on a mat with your legs extended,...
Bird-dog
Target Body Part: Abs,Back,Butt/Hips
Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Latissimus Dorsi (Lats),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Starting Position: Kneel on an exercise mat or floor, positioning your knees and...
Dumbbell Step-up
Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Beginner
Equipment Needed: Dumbbells,Raised Platform/Box
Step 1

Starting Position: Stand with your feet parallel about hip width apart while hol...
Front Plank
Target Body Part: Abs,Back
Primary Muscles: Erector Spinae,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Starting Position: Lie prone (on your stomach) on an exercise mat or floor with ...
Stability Ball Dumbbell Fly
Target Body Part: Abs,Chest
Primary Muscles: Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Dumbbells,Stability Ball
Step 1

Starting Position: Sit on a properly inflated stability ball (one that compresse...
Stability Ball Dumbbell Overhead Triceps Extension
Target Body Part: Abs,Arms
Primary Muscles: Transverse Abdominus,Triceps
Exercise Level: Intermediate
Equipment Needed: Dumbbells,Stability Ball
Step 1

Starting Position: Sit on a properly-inflated stability ball (one that compresse...
Stability Ball Dumbbell Press
Target Body Part: Abs,Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus,Triceps
Exercise Level: Intermediate
Equipment Needed: Dumbbells,Stability Ball
Step 1

Starting Position: Sit on a properly inflated stability ball (one that compresse...
Stability Ball Pikes
Target Body Part: Abs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Posterior Deltoids (delts),Rectus Abdominus (abs),Rotator Cuff,Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Stability Ball
Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...
Cat-Camel
Target Body Part: Back,Chest
Primary Muscles: Erector Spinae,Latissimus Dorsi (Lats),Serratus Anterior,Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Kneel on an exercise mat or floor, positioning your knees and...
Contralateral Limb Raises
Target Body Part: Back,Butt/Hips,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Lie prone (on your stomach) on a mat with your legs extended,...
Dumbbell Front Squat
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Erector Spinae,Full Body/Integrated,Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: Dumbbells
Step 1

Starting Position: Stand with your feet slightly wider than hip-width, facing ou...
Dumbbell Lateral Raise
Target Body Part: Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts)
Exercise Level: Beginner
Equipment Needed: Dumbbells
Step 1

Starting Position: Stand holding dumbbells in your hands with a closed, neutral ...
TRX ® Suspended Lunge
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Obliques,Quadriceps (quads),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: TRX
Step 1

Starting Position: Stand in front of the anchor point and interlock the two TRX ...
Dumbbell Bench Press
Target Body Part: Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
Exercise Level: Intermediate
Equipment Needed: Bench,Dumbbells
Step 1

Starting Position: Grasp two dumbbells and lie supine (on your back) on a flat b...
Dumbbell Front Raise
Target Body Part: Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts)
Exercise Level: Beginner
Equipment Needed: Dumbbells
Step 1

Starting Position: Stand holding dumbbells in front of you thighs using a closed...
Dumbbell Triceps Kickback
Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Beginner
Equipment Needed: Dumbbells
Step 1

Starting Position: Hold a dumbbell in your left hand and assume a split-stance p...
Lat Pulldown
Target Body Part: Back
Primary Muscles: Latissimus Dorsi (Lats)
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables
Step 1

Starting Position: From either a seated or standing position, grasp the handles ...
Stability Ball Push-Up
Target Body Part: Back,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Pectorals (pecs),Posterior Deltoids (delts),Rhomboids,Rotator Cuff,Trapezius (Traps)
Exercise Level: Intermediate
Equipment Needed: Stability Ball
Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...
Stability Ball Reverse Extensions
Target Body Part: Back,Butt/Hips
Primary Muscles: Erector Spinae,Gluteus Maximus (glutes)
Exercise Level: Advanced
Equipment Needed: Stability Ball
Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...
Stability Ball Shoulder Stabilization
Target Body Part: Back,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Rhomboids,Rotator Cuff,Trapezius (Traps)
Exercise Level: Intermediate
Equipment Needed: Stability Ball
Step 1

Starting Position: Lie prone (on your stomach) over the top of a properly-inflat...
Standing Dumbbell Overhead Triceps Extension
Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Intermediate
Equipment Needed: Dumbbells
Step 1

Starting Position: Stand in a split-stance position holding a dumbbell with both...
Triceps Pushdown
Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables
Step 1

Starting Position: Grasp the cable / band handles with a closed, pronated grip (...
Barbell Deadlift
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
Exercise Level: Advanced
Equipment Needed: Barbell
Step 1

Starting position: Stand with your feet slightly wider than shoulder-width, with...
Barbell High Back Squat
Target Body Part: Back,Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
Exercise Level: Advanced
Equipment Needed: Barbell
Step 1

Starting Position: Step under the bar in a split-stance position (one foot on ei...
Bent Knee Push-up
Target Body Part: Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...
Bodyweight Squat
Target Body Part: Abs,Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Begin standing with your feet Downward-facing Dog
Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Full Body/Integrated,Gluteus Maximus (glutes),Hamstrings,Latissimus Dorsi (Lats),Trapezius (Traps),Triceps
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...
Glute Activation Lunges
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: No Equipment
Step 1

Starting Position: Stand with your feet together and your arms raised in front t...
Inverted Flyers
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: No Equipment
Step 1

Starting position: Stand with feet ...
Partner Assisted Bodyweight Squats
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Extensors,Flexors,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Soleus,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Two training partners should stand approximately arm's length...
Single-arm, Single-leg Romanian Dead Lift
Target Body Part: Back,Butt/Hips
Primary Muscles: Erector Spinae,Gluteus Maximus (glutes),Latissimus Dorsi (Lats),Rhomboids,Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Dumbbells
Step 1

Starting Position: Stand with your feet together, holding a dumbbell in your lef...
Spider Walks
Target Body Part: Full Body/Integrated
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Latissimus Dorsi (Lats),Obliques,Pectorals (pecs),Posterior Deltoids (delts),Quadriceps (quads),Rectus Abdominus (abs),Rhomboids,Rotator Cuff,Serratus Anterior,Transverse Abdominus,Trapezius (Traps),Triceps
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Starting Position: Lie prone (on stomach) on the floor placing your hands ...
90 Lat Stretch
Target Body Part: Back
Primary Muscles: Latissimus Dorsi (Lats)
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Stand with your feet hip-width apart with arms by your ...
Agility Ladder: Lateral Shuffle
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Adductors,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior
Exercise Level: Advanced
Equipment Needed: Ladder
Step 1

Starting Position: Stand directly in a square at one end of the ladder with your...
Alternate Leg Push-off
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior
Exercise Level: Advanced
Equipment Needed: Raised Platform/Box
Step 1

Starting Position: Stand facing a r...
Bodyweight Dips
Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Intermediate
Equipment Needed: Dip bar
Step 1

STARTING POSITION: Start by standing between the dip bars, grasping each bar fir...
BOSU^® Lateral Jumps
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: BOSU Trainer
Step 1

Starting Position: Place a BOSU^® balance trainer on the floor 3-6...
BOSU^® Squat Jumps
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: BOSU Trainer
Step 1

Starting Position: Place a BOSU^® balance trainer on the floor 3-6...
Box Jumps
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Gastrocnemius,Gluteus Maximus (glutes),Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: Raised Platform/Box
Step 1

Starting Position: Place a 6-12" raised platform or box on the floor 3-6" in fro...
Childs Pose
Target Body Part: Abs,Back,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Kneel with both knees directly under your hips and feet plant...
Dumbbell Incline Press
Target Body Part: Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs)
Exercise Level: Beginner
Equipment Needed: Bench,Dumbbells
Step 1

Starting Position: Grasp two dumbbells and lie supine (on your back) on an incli...
Forward Cone Jumps
Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: Cones
Step 1

Starting Position: Place a series of cones 18-24" apart in a straight line on a ...
Forward Lunge
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Obliques,Quadriceps (quads),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Starting Position: Stand with your feet together. Depress and retract your scapu...
Forward Stepping over Cones
Target Body Part: Abs,Butt/Hips
Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Cones
Step 1

Starting Position: Place a series of cones 18-30" apart in a straight line on a ...
Glute Bridge Single Leg Progression
Target Body Part: Back,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Starting Position: Lie supine (on y...
Half-kneeling Lift (Hay Bailer)
Target Body Part: Abs
Primary Muscles: Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Medicine Ball
Step 1

Starting Position: Start in a half-kneeling position with the left foot forward....
Half-Kneeling Wood Chop
Target Body Part: Abs
Primary Muscles: Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Medicine Ball
Step 1

Starting Position: Start in a half-kneeling position with the left foot forward....
Hexagon Drill
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Rectus Abdominus (abs),Soleus
Exercise Level: Advanced
Equipment Needed: Cones
Step 1

Starting Position: Set up six cones in a hexagon, making each segment about 2 fe...
Inchworms
Target Body Part: Abs,Arms,Back,Chest,Full Body/Integrated,Shoulders
Primary Muscles: Full Body/Integrated
Exercise Level: Advanced
Equipment Needed: No Equipment
Step 1

Starting Position: From a standing position with your feet together or sli...
Jump and Reach
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Quadriceps (quads),Soleus,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Starting Position: Downward Phase: ...
Kneeling Lat Stretch (w/bench)
Target Body Part: Back
Primary Muscles: Erector Spinae,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Rotator Cuff,Triceps
Exercise Level: Beginner
Equipment Needed: Bench
Step 1

Starting Position: Kneel on an exer...
Kneeling TA Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Quadriceps (quads),Tibialis Anterior
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Kneeling on both knees, hip-width apart, with your feet in pl...
Lateral Cone Jumps
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Gastrocnemius,Gluteus Maximus (glutes),Quadriceps (quads),Soleus,Tibialis Anterior
Exercise Level: Intermediate
Equipment Needed: Cones
Step 1

Starting Position: Place a series of cones 18-24" apart in a straight line on a ...
Leg Crossover Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors)
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Lie flat on your back on the floor / mat in a bent-knee posit...
Medicine Ball Lunge to Chest Pass
Target Body Part: Abs,Back,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Erector Spinae,Full Body/Integrated,Gastrocnemius,Gluteus Maximus (glutes),Hamstrings,Latissimus Dorsi (Lats),Pectorals (pecs),Quadriceps (quads),Soleus,Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: Medicine Ball
Step 1

Before you begin Mountain Climbers
Target Body Part: Butt/Hips,Full Body/Integrated,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: No Equipment
Step 1

Starting Position: Kneel on an exercise mat or floor, positioning your knees and...
Overhead Triceps Stretch
Target Body Part: Arms
Primary Muscles: Triceps
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Stand with feet hip-width apart and roll your shoulders...
Partner Standing Row with Resistance Tubing
Target Body Part: Arms,Back,Butt/Hips
Primary Muscles: Biceps,Erector Spinae,Latissimus Dorsi (Lats),Posterior Deltoids (delts),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables
Step 1

Starting Position: You and a training partner should have specialized resistance...
Quadruped Bent-knee Hip Extensions
Target Body Part: Abs,Butt/Hips
Primary Muscles: Adductors,Erector Spinae,Gluteus Maximus (glutes),Hamstrings,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Kneel on an exer...
Shoulder Packing
Target Body Part: Back,Shoulders
Primary Muscles: Latissimus Dorsi (Lats),Rhomboids,Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing forward, ...
Shoulder Stability-Mobility Series - I, Y, T, W Formations
Target Body Part: Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Latissimus Dorsi (Lats),Levator Scapulae,Posterior Deltoids (delts),Rhomboids,Rotator Cuff,Serratus Anterior,Trapezius (Traps)
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Starting Position: Lie fl...
Single Arm Barbell Jammer
Target Body Part: Arms,Back,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Biceps,Erector Spinae,Full Body/Integrated,Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Rotator Cuff,Serratus Anterior,Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: Barbell
Step 1

Starting Position: Place the end of...
Single Leg Push-off
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Gastrocnemius,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads),Soleus,Tibialis Anterior,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Raised Platform/Box
Step 1

Starting Position: Stand facing a raised platform or a plyometric jump box, plac...
Single Leg Squat
Target Body Part: Butt/Hips,Legs - Calves and Shins,Legs - Thighs
Primary Muscles: Full Body/Integrated,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings,Quadriceps (quads)
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Starting Position: Stand with your ...
Single Leg Stand
Target Body Part: Abs
Primary Muscles: Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Stand with both feet together or spread a few inches apart (2...
Single-leg Stand with Airex Pad
Target Body Part: Abs
Primary Muscles: Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Airex Pad
Step 1

Starting Position: Stand on an Airex pad with both feet together or spread a few...
Sprinter Pulls
Target Body Part: Full Body/Integrated
Primary Muscles: Full Body/Integrated
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Assume a ½ kneeling position with your right leg forward, left leg back, ...
Standing Ankle Mobilization
Target Body Part: Legs - Calves and Shins
Primary Muscles: Adductors,Gluteus Medius/Minimus (Abductors),Obliques,Quadriceps (quads),Rectus Abdominus (abs)
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Starting Position: Stand if front of a wall with feet placed a few inches ...
Standing Barbell Shrug
Target Body Part: Back
Primary Muscles: Rhomboids,Trapezius (Traps)
Exercise Level: Intermediate
Equipment Needed: Barbell
Step 1

Starting position: Stand with your feet slightly wider than shoulder-width, with...
Standing Chest Stretch
Target Body Part: Chest
Primary Muscles: Pectorals (pecs)
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Stand with your feet hip-width apart, toes pointing forward and arms by your sid...
Standing Dorsi-Flexion (Calf Stretch)
Target Body Part: Legs - Calves and Shins
Primary Muscles: Gastrocnemius,Soleus
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Stand facing a wall, arms length away with your feet hip-widt...
Standing Gate Openers (Frankensteins)
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gluteus Medius/Minimus (Abductors),Quadriceps (quads),Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing for...
Standing Hamstrings Curl
Target Body Part: Abs,Legs - Thighs
Primary Muscles: Hamstrings,Obliques,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables
Step 1

Starting Position: Attach a cuff (cable or band resistance) to one ankle with th...
Standing Leg Extension
Target Body Part: Abs,Legs - Thighs
Primary Muscles: Obliques,Quadriceps (quads),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables
Step 1

Starting Position: Attach a cuff (cable or band resistance) to one ankle with th...
Standing Lift (Hay Bailer)
Target Body Part: Abs
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: Medicine Ball
Step 1

The lift (hay bailer) is a functional, yet advanced movement that needs to be le...
Standing Shoulder Extension
Target Body Part: Arms
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs)
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Stand in a split-stance position with the right leg in ...
Standing Triangle Straddle Bends
Target Body Part: Back,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Erector Spinae,Latissimus Dorsi (Lats),Obliques,Quadriceps (quads),Rectus Abdominus (abs)
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Starting Position: Stand with your feet in straddle position (wider than h...
Step Stretch
Target Body Part: Legs - Calves and Shins
Primary Muscles: Gastrocnemius
Exercise Level: Intermediate
Equipment Needed: Raised Platform/Box
Step 1

Starting Position: Place a step with two risers on each side (or used a ra...
Stomach Crawls
Target Body Part: Full Body/Integrated
Primary Muscles: Adductors,Anterior and Medial Deltoids (delts),Erector Spinae,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Latissimus Dorsi (Lats),Obliques,Posterior Deltoids (delts),Quadriceps (quads),Rhomboids,Rotator Cuff,Serratus Anterior,Trapezius (Traps)
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Lie flat on the floor placing your hands in front of sh...
Supine 90-90 Hip Rotator Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Hamstrings
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Lie supine (on y...
Supine Hip Flexor Stretch
Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Flexors,Hamstrings
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...
Supine Hollowing with Lower Extremity Movements
Target Body Part: Abs
Primary Muscles: Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...
Supine Snow Angel (Wipers) Exercise
Target Body Part: Abs,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Posterior Deltoids (delts),Rotator Cuff,Serratus Anterior,Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: No Equipment
Step 1

Starting Position: Lie supine (on your back) on an exercise mat or firm surface,...
Triceps Extension with Tubing (partner resisted)
Target Body Part: Abs,Arms,Butt/Hips
Primary Muscles: Latissimus Dorsi (Lats),Posterior Deltoids (delts),Triceps
Exercise Level: Beginner
Equipment Needed: Resistance Bands/Cables
Step 1

Starting Position: You and a traini...
TRX ® Atomic Push-up
Target Body Part: Abs,Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Obliques,Pectorals (pecs),Posterior Deltoids (delts),Rectus Abdominus (abs),Rotator Cuff,Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: TRX
Step 1

Starting Position: Place your feet securely into the foot cradles positioned dir...
TRX ® Back Row
Target Body Part: Abs,Arms,Back
Primary Muscles: Biceps,Erector Spinae,Latissimus Dorsi (Lats),Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: TRX
Step 1

Starting Position: Holding the TRX handles in each hand, turn yourself to face t...
TRX ® Biceps Curl
Target Body Part: Abs,Arms
Primary Muscles: Biceps,Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Advanced
Equipment Needed: TRX
Step 1

Starting Position: Holding the TRX handles in each hand, turn yourself to face t...
TRX ® Hamstrings Curl
Target Body Part: Butt/Hips,Legs - Thighs
Primary Muscles: Gluteus Maximus (glutes),Hamstrings
Exercise Level: Advanced
Equipment Needed: TRX
Step 1

Starting Position: Place your feet securely into the foot cradles positioned dir...
TRX ® Single-arm Chest Press
Target Body Part: Abs,Arms,Chest
Primary Muscles: Obliques,Pectorals (pecs),Rectus Abdominus (abs),Transverse Abdominus,Triceps
Exercise Level: Advanced
Equipment Needed: TRX
Step 1

Starting Position: Holding both TRX handles or foot cradles in your left hand, t...
V Sit Partner Rotations with Medicine Ball
Target Body Part: Abs
Primary Muscles: Anterior and Medial Deltoids (delts),Erector Spinae,Latissimus Dorsi (Lats),Obliques,Posterior Deltoids (delts),Transverse Abdominus
Exercise Level: Beginner
Equipment Needed: Medicine Ball
Step 1

Starting Position: With a workout partner sit back-to-back on the floor so that ...
Push-up with Single-leg Raise
Target Body Part: Arms,Butt/Hips,Chest,Full Body/Integrated,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Gluteus Maximus (glutes),Pectorals (pecs),Triceps
Exercise Level: Advanced
Equipment Needed: No Equipment
Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...
Push-up
Target Body Part: Arms,Chest,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Triceps
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet togethe...
Bear Crawl
Target Body Part: Abs,Butt/Hips,Full Body/Integrated,Legs - Thighs,Shoulders
Primary Muscles: Anterior and Medial Deltoids (delts),Gluteus Maximus (glutes),Hamstrings,Posterior Deltoids (delts),Quadriceps (quads),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

Starting Position: Kneel on an exer...
Hip Rotations (Push-up Position)
Target Body Part: Abs,Butt/Hips,Legs - Thighs
Primary Muscles: Adductors,Gluteus Medius/Minimus (Abductors),Obliques,Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: No Equipment
Step 1

This exercise is a dynamic movement exercise used to prepare the body for activi...
Standing Cable Rotation
Target Body Part: Abs
Primary Muscles: Obliques,Rectus Abdominus (abs),Transverse Abdominus
Exercise Level: Intermediate
Equipment Needed: Resistance Bands/Cables
Step 1

Starting Position: Stand sideways to a cable / band with your feet hip-width apa...