It Ain’t over til the Calf Muscle Stings

by | May 31, 2019 | IFC

Some of our fave lower leg strengtheners. CALF EXERCISES Donkey calf raise, partner on hips while doing bent over calf raises Leg press calf raise One leg jump rope One leg jumping jacks One leg leg press calf raise One leg seated calf raise One leg standing calf...

I came, I saw, I burpee’d

by | May 1, 2019 | IFC

One of our fave Burpee-enhanced routines. Enjoy! BURPEE HEAVEN VPT WORKOUT Burpees – 1×5 Crunches Jump squat – 3×30 seconds, repeat 3 times Burpees – 1×10 Medicine ball chop – 1×20 Burpees – 1×15 Sit up Crunch – 2×12 Burpees – 1×20...

As you Grow, so shall you Rep

by | Oct 31, 2018 | IFC

Growth is important physically, cognitively and spiritually. Here are some great workout ideas when time is short, changing rep and set time, sequence, etc. Enjoy the variety. Basic circuits, combination of high-intensity aerobics and resistance training designed to...

All’s Well that Bends Well

by | May 2, 2018 | IFC

Here are some of our favorite lumbar (low back) exercises. A key to a solid functioning strong core.   Birddog Deadlift Good morning Low back machine Lunge and reach Roman chair extension Stability ball prone back extension Stability ball prone contralateral...

A journey of a thousand miles starts with a single lunge

by | Sep 1, 2017 | IFC

  Although lunging is often overdone by fitness pros, it is a very valuable and functional exercise. Here is one of my favorite complete lower body workout, with a lunge focus.  BODY WEIGHT WORKOUT LOWER BODY Squat isometric One leg squat Squat Lunge isometric Forward...