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Fitness Blog

Dana’s Circuit Workout

Do full circuit, rest 1 minute and repeat 2 more times. Walking dumbbell lunges 15 per side. Hold dumbbells at your sides while doing the lunges. Split jumps 1 minute. Stand in lunges position jump up and switch legs repeatedly for the 1 minute. Kettlebell row single arm. Standing with your feet apart slight forward […]

Exercise Demonstration: Basic Row with Chelsea

Chelsea demonstrates a basic resistance-band row that you can add to your routine today!

Kari’s Healthy Pumpkin Protein Muffins

HAPPY HOLIDAYS!! I thought I would share one of the recipes I tried over the weekend …..the kids and I are loving these pumpkin muffins for snacks or a quick breakfast on the go 🙂 Stay healthy over the next couple months by getting exercise at least 3 to 4 times a week. Also, try […]

Cody’s “Mass Builder” Routine

1.     Squat 5 sets/5 reps 2.     Squat Hold 3 rounds/30 seconds 3.     Deadlift 5 sets/5 reps 4.     Wall Sits 3 rounds/30 seconds 5.     Bench Press 5 sets/5 reps 6.     Push-ups 3 rounds/30 seconds 7.     Barbell Row 5 sets/5reps 8.     Pull-ups 3 rounds/30 seconds (rest duration 60 seconds!)

Cody’s “Go Hard or Go Home” Workout Routine

Round 1 Barbell Squats 3×20 superset with Squat Jumps 3×20 seconds (rest 1 minute each round) Round 2 Deadlift 3×10 superset with Broad Jumps 3×30 seconds (rest 1 minute each round) Round 3 Bench Press 3×15 superset with Explosive Push-Ups 3×10 (rest 1 minute each round) Round 4 Pull-Ups 3xFailure superset with Dips 3xFailure (rest […]

Cody’s Leg Day Routine

1. Squat 5/5 Lunge 1R 2. Leg Press 5/5 Lunge 2R 3. Leg Extension 5/5 Lunge 3R 4. Leg Curl 5/5 Lunge 4R 5. Dead Lift 5/5 Lunge 5R Notes: 5/5=sets/reps R=rounds 30-60 rest duration