Exercise Articles

Fitness for All March Madness Workout – Can You Do It?

This month, we offer you this “March Madness-inspired” workout challenge. These exercises are inspired by all the full body moves that basketball players use while on the court. Can you keep up? You will need a cones, a kettle bell and a medicine ball.

Down and Back - Place two cones about 12-15 feet apart. Start by standing behind one cone as you face the other. As quickly as possible, sprint to the second cone. Once you’ve reached the second cone, quickly backpedal, returning to starting position. Continue moving as quickly as possible between cones. 2-3 sets, 6-8 reps.

Rotating Power Slams - Stand with feet hip-width apart and rise onto toes, holding medicine ball with both hands overhead, arms fully extended.  Shift hips down and back, bending knees as you explosively slam medicine ball into the ground outside of the left foot, rotating the torso. Allow ball to bounce back into hands and repeat sequence to opposite side. 2-3 sets, 6-8 per side. 

Cross-Body Lunge - Stand holding medicine ball overhead with arms extended. Step out to the left 

foot to perform a lateral lunge, sitting hips back and bending left knee, keeping ball in front of chest. Press off left foot and step it across the body in front of right foot, performing a forward lunge at a 45-degree angle, extending arms and medicine ball out in front of the body at shoulder height. Return to starting position and repeat sequence. 2-3 sets, 8-10 per side.

Alternating Single Arm Swings - Stand with feet hip-width apart and grasp handle of kettlebell in right hand using an overhand grip. Hinge at the hips as you draw the kettlebell back between the legs. Thrust hips forward, generating power from lower body to raise the kettlebell to shoulder height. Once at shoulder height, release the kettlebell momentarily mid-air to switch hands, so the kettlebell is now in the left hand. Continue alternating hands. 2-3 sets, 8-10 per arm.

Unstable Mountain Climbers - Position a medicine ball directly below chest and place hands on top of the ball. Extend legs with toes on floor, assuming a plank position. Keeping core engaged, draw right knee into chest. With control, quickly switch sides, stepping back with right foot while drawing left knee into chest. Continue alternating sides. 2-3 sets, 6-8 per leg.

Fitness for All FIT in February: Leap Year Squat Challenge

February is the month of LOVE... but this month we also focus on getting FIT!

Plus, with it being a leap year you get one extra day of exercising.

You can complete the February Squat Challenge in addition to your current workout or as a standalone workout. Break down the repetitions as many times as you need to do reach the daily goal.

Day 1: 50 squats

Day 2: 75 squats

Day 3: 100 squats

Day 4: REST DAY

Day 5: 75 squats

Day 6: 100 squats

Day 7: 150 squats

Day 8: 50 squats

Day 9: REST DAY

Day 10: 100 squats

Day 11: 75 squats

Day 12: 200 squats

Day 13: 50 squats

Day 14: REST DAY

Day 15: 75 squats

Day 16: 125 squats

Day 17: 200 squats

Day 18: 75 squats

Day 19: 150 squats

Day 20: REST DAY

Day 21: 125 squats

Day 22: 150 squats

Day 23: 175 squats

Day 24: REST DAY

Day 25: 50 squats

Day 26: 75 squats

Day 27: 125 squats

Day 28: 300 squats

Day 29: REST DAY

Fitness for All New Year, New YOU: January Fitness Challenge

Happy New Year and Happy New YOU! Tis the season to start the year off right with a resolution for a healthier (and fitter) YOU!

This month, we offer you the New Year, New YOU Challenge. Repeat each of these exercises for 3 rounds.

Repeat the workout as often as you’d like. Push to do the workout at least 3 times a week, but if you can do more, that’s great.

Happy 2024 and here’s hoping it’s a Happy and Healthy One!

January Workout

(Repeat 3 times each for a full workout) 

10 push ups

10 squats

10 jumping jacks

10 sit-ups

10 lunges

10 triceps dips

10 burpees

10 plank jacks

10 crunches

10 squat jumps

Fitness for All 12 Days of Christmas: December Fitness Challenge

We all know the famous song “The Twelve Days of Christmas.” Well, this month we relive the 12 days of “Fitmas” and each day we will focus on adding a new exercise to our daily routine.

But just like the song, each day you will do the new days exercise AND the exercises of the preceding days.

For example, on the third day of Fitmas you will do pushups, straight leg hip lifts and the 20-second plank. 

Merry Fitmas to you and yours!

The 12 Days of Fitmas…

Day 1: 20-second plank

Day 2: Straight Leg Hip Lifts

Day 3: Push-ups

Day 4: Reverse Sit-ups

Day 5: Triceps Dips

Day 6: Mountain Climbers

Day 7: Leg lifts

Day 8: Crunches

Day 9: Superman

Day 10: Lunges

Day 11: Calf raises

Day 12: Squats