Strong Legs
Get STRONG with Coach Alyssa in this excellent lower body workout. A perfect blend of weighted resistence and compound movements, these...
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Mar 21, 20233 min read
Train Smarter, Not Harder
Looking to shape up or transform your body? Then there are some basic principles you might want to understand. Knowledge is power. And...
Mar 15, 20232 min read
Back Attack
Pull through this tough workout with Coach AJ and challenge all of your muscles on the backside! When performing this workout, you'll...
Jan 23, 20231 min read
Full Body Kettlebell Workout
Workout with Coach Shannon and challenge yourself with these six excellent movements! Grab a couple of kettlebells (light, moderate &...
Jan 12, 20232 min read
Mobility Before Stability
Have you ever done an overhead shoulder press and felt some pinching pain in the shoulder at the end range? Or maybe some discomfort in...
Nov 21, 20221 min read
Burn the Bird: At Home HIIT
Tag this 15-minute HIIT interval workout onto your workouts this month for some added calorie burn! PERFORM EACH EXERCISE FOR :30 SEC,...
Nov 17, 20221 min read
Burn the Bird: Ryde Intervals
Tag this 15-minute cardio interval workout onto your workouts this month for some added calorie burn and cardiovascular health! 2:00...
Nov 16, 20221 min read
Burn the Bird: Row + Abs
Tag this 15-minute cardio interval workout onto your workouts this month for some added calorie burn! 2:00 ROW 1:00 PLANK 1:00 BICYCLES...
Nov 16, 20221 min read
Burn the Bird: Full Body Kettlebell
Tag this 15-minute cardio interval workout onto your workouts this month for some added calorie burn! PERFORM EACH EXERCISE FOR :30 SEC...
Nov 9, 20221 min read
Burn the Bird: Treadmill Intervals
Tag this 15-minute cardio interval workout onto your workouts this month for some added calorie burn and cardiovascular health! 2:00...
Nov 2, 20221 min read
Lower Body Workout
Work all aspect of your lower body with these 5 excellent movements! Step Ups (light to moderate weight) 4 sets x 10 reps/side Leg Press...
Oct 26, 20221 min read
Core Circuit
Ready to blast those core muscles? Grab some slider disks and try Coach KC's core circuit! INSTRUCTIONS 3 rounds // :30 sec rest in...
Oct 19, 20221 min read
Leg Workout
Come do LEG DAY with a Coach Nick! This is not your light weight workout. Keep an eye on your form, but challenge yourself with your...
Oct 13, 20221 min read
Back + Bis Workout
Turn up the heat and build that strong shape with Coach Gavin! INSTRUCTIONS 4 sets x 10-12 reps per exercise BACK 1. Pull Ups (can be...
Oct 4, 20221 min read
The Rapids
Finish this full-body HIIT workout in less than 30-minutes! INSTRUCTIONS SETS: Super-setting two exercises at a time 1st ROUND: 3 minutes...
Sep 29, 20221 min read
Importance of Recovery
Do you feel guilty when you take a day off? One way to help relieve this guilt is to understand the many benefits that a rest day has to...
Sep 29, 20221 min read
25-Minute Ab Circuit
Engage the core in this ab-blasting workout. Complete this at home or the gym. No equipment necessary. This is the perfect addition to a...
Sep 22, 20221 min read
The Hailstorm
Finish this full-body workout in less than 30-minutes! INSTRUCTIONS SETS: Super-setting two exercises at a time 1st ROUND: 3 minutes of...
Sep 14, 20221 min read
35-Minute Glute Workout
Each exercise is 1 minute long. Do 5 rounds with 1 minute rest after each round. Bridge Glute Raises Reverse Lunge With Hop (Right Leg)...
Sep 13, 20222 min read
Getting The Most Out Of Your Strength Sessions
While access to nice equipment alone won't make you achieve results, they are incredible tools that can make a significant difference. As...
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