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Strong Legs
Get STRONG with Coach Alyssa in this excellent lower body workout. A perfect blend of weighted resistence and compound movements, these...
Mar 29, 20231 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...
Mar 15, 20232 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 21, 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 17, 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 16, 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 9, 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...
Nov 2, 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 26, 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 19, 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 13, 20221 min read


The Rapids
Finish this full-body HIIT workout in less than 30-minutes!
Oct 4, 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.
Sep 29, 20221 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...
Sep 13, 20222 min read


Discomfort During Exercise?
If you’re experiencing discomfort during weight exercises, here are four things to consider... Form Weight Tempo Range FORM Is your body...
Sep 13, 20223 min read


5 Pillars of Health: Movement
Our bodies were born to move. A sedentary lifestyle puts you at risk for a wide range of chronic ailments, including heart disease,...
Aug 9, 20223 min read


5 Pillars Of Health
The definition of “health” seems to be an ever-evolving, somewhat elusive term. But health isn’t complicated, it’s just that too often...
Aug 9, 20222 min read
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