Leg strength is one of the most reliable predictors of how well you'll age. This workout is designed to strengthen your quadriceps, hamstrings, glutes, and calves to help you climb stairs, get out of a chair, walk confidently, and remain engaged in daily life.

Here is the breakdown: (You will n...

In this hypertrophy workout, the lower body is the target while using a yoga block, dumbbells, and bodyweight. Using twelve exercises in a circuit training format, experience standing, supine, and prone exercises in a steady-pace resistance training workout. Using rep cadences and intensity shi...

This FIS Muscle Focus workout targets the core. This session is designed to position the body in a variety of ways against gravity to strengthen the core. Using concentric, eccentric, and isometric muscle contractions, this workout will help you feel taller and stronger by strengthening the mu...

Anti-rotation is given to exercises that requires us to resist motion. When the resistance from an exercise is trying to cause trunk rotation, it’s the core’s job to prevent that from happening. The core has two tasks. 1) Prevent movement and 2) Transfer forces from the upper and lower body.

...

The goal of this workout is hypertrophy/growth of the muscles that move the shoulder and elbow joints. We will accomplish this with a high repetition routine using resistance that allows us to engage or "squeeze" our muscles for better contractions. Work the triceps, shoulders, and biceps muscl...

This workout combines many of the single joint and multi-joint isometric positions using not only bodyweight as resistance, but dumbbells as well! Experience variations in many shoulder, elbow, and spinal isometrics for improved mobility and stability.

You will be amazed at how much of a chal...

When it comes to building your glutes, we know that the more challenging the exercise, the more muscle fibers you will use. Since glutes are so hard to target in many exercises, high muscle activation is the key.
In this workout, the glute medius, minimus, and maximus are tageted in standing a...

The idea of a Posterior Chain refers to the structures at the back of the leg and the spine. These muscles keep us upright and tend to reduce our chance of injury. The main muscles that make up the Posterior Chain are the calf muscles, hamstrings, gluteus maximi, latissimus dorsi and the erecto...

Today is my most favorite. The stability ball is the best tool to work your core, due to its curved shape. However, we will be working to stabilize and balance in this workout, placing more workload on our neuromuscular system.

This workout starts on the ground, with the ball used as a suppo...

This anti-rotation workout consists of three chest and back combination supersets to stimulate muscle growth. As we work on these exercises, one side of the body will be loaded with a dumbbell and the other side will have to work to maintain the position.

This workout begins with some shoulde...

Yoga can make us stronger if we focus more on muscle activation and less on passive stretching. The mini ball is the perfect tool to help us create purposeful muscle contractions in Yoga poses so that we create more joint stability and strength in the body. See how the ball can create a fulcrum...

If you need a quick boost, this 15-minute bodyweight workout will help you strengthen core muscles and help give you improved spinal stability using a series of flexion-based isometric exercises. These are the muscles that bend the spine. This includes your "six-pack"!

There is no better tool ...