Technique Tuesday: Mountain Climbers

by on April 18th, 2017

Mountain Climbers

This #techniquetuesday let’s talk about a great full body movement: Mountain Climbers
This exercise works to strengthen your core and increase stability. Depending on your speed, this may be used as a cardiovascular exercise as well!

To perform this workout:
• Start in a pushup position with arms straight beneath your shoulders.
• Tighten your core and bring your right knee up toward your chest while keeping your body in a straight line.
• Return to starting position and repeat with opposite leg.

#workout #fitness #health #mountainclimbers #abs #legs

Home Fitness Circuit – 12 Min Bodyweight

by on January 20th, 2017

Home Fitness Circuit - 12 Minute Body-weight Circuit
Written by Johnson Fitness | Horizon Fitness | Matrix Fitness | Vision Fitness

Ready to give circuit training a shot?
Here are some workouts to help get you started…..
A stopwatch or a timer app on your phone can come in handy when circuit training!

Circuit #1 – 12 Minute Bodyweight

Perform the following 6 exercises for 30 seconds each with little to no rest between exercises.
Once you complete a full circuit, rest one minute before repeating for 4 total rounds.

  • Push-Ups
  • Side Plank – Right
  • Side Plank – Left
  • Alternate Lunges w/ Overhead Reach
  • Burpees
  • Skaters


Benefits of Home Fitness Circuit Training

by on January 19th, 2017

Benefits of Home Fitness Circuits

Written by Johnson Fitness | Matrix Fitness | Vision Fitness | Horizon Fitness Let’s face it, there are times when we just can’t get to the gym for a workout. Maybe you have a little one at home, or have a tight schedule, or you simply don’t want to deal with the hustle and bustle of a busy gym and having to fight the crowds that always seem to grow as the new year comes around.

Sounds like the perfect time to consider adding circuit training to your at-home routine!

Circuit training is not only a fun way to get your workout in, but can also be one of the most productive workouts. The options are virtually limitless when it comes to designing a circuit-type workout. Not only can you get a great workout in by simply utilizing your own body weight, but by also incorporating some inexpensive at-home equipment. Include some resistance bands, kettlebells and medicine balls, and you’ll never get bored and the “I have no time” excuse can never be used!

For those not totally familiar with circuit training, it involves putting together a series (circuit) of exercises that you can perform one after another with little to no rest between exercises. The minimal rest between exercises is an important part of the workout because you purposely don’t want your body to achieve complete recovery during the circuit.

Some of the key benefits to circuit training include:

  • Time efficient – circuits can be short yet very effective.
  • Works the entire body – depending on how you design your circuit, you can easily achieve a total body workout
  • Improves conditioning and muscular endurance – by constantly moving from one exercise to another, your heart rate will stay up and your muscle endurance will improve.
  • Build muscle AND lose weight depending on the exercises used
  • Eliminates the need for separate cardio and strength equipment.
  • You can do these types of workouts virtually anywhere….at home, on the road, at the gym, outside, etc.
  • They’re great to do with a workout partner.
  • They can be a FUN way to work out!

There are many ways to design a circuit, which makes this type of training a perfect companion to your weight loss and strength training efforts. While there is no “best” circuit workout, a well-designed circuit will be one built around your particular fitness level and goals.

When choosing your exercises, you should include a mixture of:

  • Resistance exercises to help build valuable calorie-consuming muscle
  • Metabolic exercises that will increase your heart rate and help you burn calories throughout the day
  • High intensity and low intensity exercises that will allow you to push through the workout

There is no magic number of exercises to include when designing a circuit. While most may consist of 6-12 exercises, it’s totally up to you and what you want to accomplish in that day’s workout. You could pick 12 exercises and perform one set of each with no rest between. You could choose 6 exercises and go through the circuit 4 times. Circuit workouts can be intense and short (12-15 minutes), or they can be as long as 45-60 minutes.

As you can see, the variables are limitless so, while it may seem confusing, keep in mind the main point is to do more work in less time than you would in a normal gym session.

Stay tuned for some great fitness circuits!

Fitness Circuit: Reverse Lunge to a Skip Hop by Anthony Divirgilio

by on November 20th, 2015

Reverse Lunge to a Skip Hop by Tony D

Fitness Coach Anthony Divirgilio, or Tony D, explains how to perform the Reverse Lunge and Skip Hop and get the heart rate up and revving and blood flowing. This exercise will help burn calories and build leg muscles.

3-5 Rounds to get the blood flowing and build muscle!

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Fitness Circuit by Tony D – Exercise Bike Interval + Diamond Pushups

by on November 13th, 2015

Fitness Circuit by Tony D - Exercise Bike Interval + Diamond Pushups

Tony D provides a quick fitness circuit for a daily pump, get the blood flowing and charge it up.
20-30 Second Bike Sprint, Full Pace
Diamond Push Ups, Down slow & Explode Up (5-10 Reps)

3-5 Rounds – time yourself each day and see if you can improve while keeping good technique.

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#leisurefitness #tonyd #anthonydivirgilio #fitnesscircuit #personaltraining