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.

At AFC we have fitness experts available to help teach you everything you'll need to know in order to get the results you want. The sooner you gain this invaluable knowledge the sooner you can be 100% sure you're on the right plan. With New Hampshire's most knowledgeable fitness professionals helping you along the way your results are guaranteed.
During your training you will learn:

  • How to pick the best routine, based on your goals
  • Proper exercise technique
  • How to balance your nutrition with a busy lifestyle
  • Importance of realistic goal setting
  • How to stay motivated and never plateau again
  • How to progress through your plan
  • To have fun while you get fit
  • And much, much more

Stop in for a complementary fitness and goal assessment.

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
    Stability Ball Knee TucksTarget 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
    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
    Seated Medicine Ball Trunk RotationsTarget 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
    Stability Ball Prone WalkoutTarget 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
    SupermansTarget 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
    Bird-dogTarget 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
    Dumbbell Step-upTarget 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
    Front PlankTarget 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
    Stability Ball Dumbbell FlyTarget 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
    Stability Ball Dumbbell Overhead Triceps ExtensionTarget 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
    Stability Ball Dumbbell PressTarget 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
    Stability Ball PikesTarget 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...

  • TRX ® Suspended Lunge
    TRX ® Suspended LungeTarget 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 ...

  • Cat-Camel
    Cat-CamelTarget 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
    Contralateral Limb RaisesTarget 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
    Dumbbell Front SquatTarget 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
    Dumbbell Lateral RaiseTarget 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 ...

  • Inverted Flyers
    Inverted FlyersTarget 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 ...

  • Dumbbell Bench Press
    Dumbbell Bench PressTarget 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
    Dumbbell Front RaiseTarget 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
    Dumbbell Triceps KickbackTarget 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
    Lat PulldownTarget 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
    Stability Ball Push-UpTarget Body Part: Chest,Shoulders
    Primary Muscles: Anterior and Medial Deltoids (delts),Pectorals (pecs),Posterior Deltoids (delts)
    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
    Stability Ball Reverse ExtensionsTarget 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
    Stability Ball Shoulder StabilizationTarget 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
    Standing Dumbbell Overhead Triceps ExtensionTarget 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
    Triceps PushdownTarget 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
    Barbell DeadliftTarget 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...

  • Bent Knee Push-up
    Bent Knee Push-upTarget 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
    Bodyweight SquatTarget 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

    Downward-facing DogTarget 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
    Glute Activation LungesTarget 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...

  • Partner Assisted Bodyweight Squats
    Partner Assisted Bodyweight SquatsTarget 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
    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
    Spider WalksTarget 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 ...

  • V Sit Partner Rotations with Medicine Ball
    V Sit Partner Rotations with Medicine BallTarget 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 ...

  • 90 Lat Stretch
    90 Lat StretchTarget 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
    Agility Ladder: Lateral ShuffleTarget 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
    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
    Bodyweight DipsTarget 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
    BOSU<sup>®</sup> Lateral JumpsTarget 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...

  • Box Jumps
    Box JumpsTarget 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
    Childs PoseTarget 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
    Dumbbell Incline PressTarget 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
    Forward Cone JumpsTarget 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
    Forward LungeTarget 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
    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
    Glute Bridge Single Leg ProgressionTarget 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)
    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
    Half-Kneeling Wood ChopTarget 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
    Hexagon DrillTarget 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
    InchwormsTarget 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
    Jump and ReachTarget 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)
    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
    Kneeling TA StretchTarget 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
    Lateral Cone JumpsTarget 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
    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
    Medicine Ball Lunge to Chest PassTarget 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

    Mountain ClimbersTarget 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
    Overhead Triceps StretchTarget 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
    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
    Quadruped Bent-knee Hip ExtensionsTarget 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
    Shoulder PackingTarget 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
    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...

  • Side Lunge
    Side LungeTarget Body Part: Butt/Hips,Legs - Thighs
    Primary Muscles: Adductors,Gluteus Maximus (glutes),Gluteus Medius/Minimus (Abductors),Quadriceps (quads)
    Exercise Level: Intermediate
    Equipment Needed: No Equipment

    Step 1

    Starting Position: Stand with your feet parallel facing forward and hip-width ap...

  • Single Arm Barbell Jammer
    Single Arm Barbell JammerTarget 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
    Single Leg Push-offTarget 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
    Single Leg SquatTarget 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
    Single Leg StandTarget 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
    Single-leg Stand with Airex PadTarget 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
    Sprinter PullsTarget 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
    Standing Ankle MobilizationTarget 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
    Standing Barbell ShrugTarget 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
    Standing Chest StretchTarget 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)
    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)
    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
    Standing Hamstrings CurlTarget 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
    Standing Leg ExtensionTarget 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)
    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
    Standing Shoulder ExtensionTarget 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
    Standing Triangle Straddle BendsTarget 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
    Step StretchTarget 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
    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
    Supine 90-90 Hip Rotator StretchTarget 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
    Supine Hip Flexor StretchTarget 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
    Supine Hollowing with Lower Extremity MovementsTarget 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
    Supine Snow Angel (Wipers) ExerciseTarget 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)
    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
    TRX ® Atomic Push-upTarget 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
    TRX ® Back RowTarget 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
    TRX ® Biceps CurlTarget 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
    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
    TRX ® Single-arm Chest PressTarget 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...

  • Push-up with Single-leg Raise
    Push-up with Single-leg RaiseTarget 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
    Push-upTarget 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
    Bear CrawlTarget 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)
    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
    Standing Cable RotationTarget 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...

  • Standing Dumbbell Hammer Curl
    Standing Dumbbell Hammer CurlTarget Body Part: Arms
    Primary Muscles: Biceps
    Exercise Level: Intermediate
    Equipment Needed: Dumbbells

    Step 1

    Starting Position: Stand holding dumbbells in your hands with a closed, neutral ...

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Don't Miss These Upcoming Sessions

Boot Camp
Mon May 21, 2012 @ 6:00AM - 07:00AM
Lunch Crunch
Mon May 21, 2012 @12:15PM - 12:45PM
Toning & Stretching
Mon May 21, 2012 @ 4:00PM - 05:00PM
Boot Camp
Mon May 21, 2012 @ 6:00PM - 07:00PM
MMA Strength & Conditioning
Tue May 22, 2012 @ 6:00AM - 07:00AM
Total Body Conditioning
Tue May 22, 2012 @ 9:00AM - 10:00AM
Boot Camp
Tue May 22, 2012 @ 3:30PM - 04:30PM
Kickboxing
Tue May 22, 2012 @ 6:00PM - 07:00PM
Total Body Conditioning
Wed May 23, 2012 @ 6:00AM - 07:00AM
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Wed May 23, 2012 @12:15PM - 12:45PM
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Center Hours

Serving Southern NH

Monday - Friday
5:00 AM to 9:00 PM

Saturday & Sunday
7:00 AM to 4:00 PM

48 Bridge Street
Nashua, NH
603-718-8377

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Memorial Day:
5/27 - 5/28 - CLOSED

 

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