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GRIT. Do you have it?

First of all, what is GRIT? I’m not talking about small particles of sand or dirt. I’m talking about having courage and resolve; strength of character. Again I ask,… Do you have it? Grit is something I’ve been thinking a lot about here lately. Along with why does grit matter?  GRIT Matters Because Life Happens and Sometimes Life Happens Hard.  Chuck … Read more

Total Body Banded Workout

In this workout, First Capital Gym coach Amber Zuver shows a quick total body workout using a Perform Better stretch bandSquats x10Pushups x 10Banded Rows x 10Overhead Press x 10Tricep Extensions x 10This is perfect if you don’t have much time to get a workout in. You can take the band with you wherever you … Read more

Mobility Circuit #3

In this video, Coach Amber Zuver from First Capital Gym shows a quick flexibility & mobility circuit that consists of:Piriformis Stretch x 30-60 seconds eachT-Spine Rotations x 10-20eSupported ½ Kneeling Hip Flexor Stretch x 30-60 seconds eachToe Touch to Squat x 3-5Standing Leg Raises x 10-20eThis is a great circuit that you can complete throughout … Read more

2 Minute Workout At Home

In this video, First Capital Gym coach Amber Zuver shows a quick full body workout using (2) 1 gallon water jugs that consists of:Squats x 10Curl to Press x 10Single Leg Deadlifts x 10 (5e)Rows x 10Split Squats x 10 (5 each)Depending on your fitness level, you can perform 3-10 sets of this complex with … Read more

Mobility Circuit

In this mobility circuit, Coach Amber Zuver from First Capital Gym shows:90/90 Stretch x 30-60 secondsHip Rock w/ Hold x 30-60 secondsStraight Leg Raise Stretch x 30-60 secondsStraight Leg Raises x 10-20 eachT-Spine Rotations x 10eCalf Stretch x 30-60 secondsAnkle Rocks x 10-20eHip Swings x 10-20eYou can perform this before your training session or a … Read more

2 Dumbbell Circuit

In this video, First Capital Gym coach Amber Zuver shows a quick 2 dumbbell circuit consisting of: 10 Squats 10 Rows 10 Single Leg Deadlifts (5 each) 10 Presses 10 Bicep CurlsDepending on your fitness level, 3-5 sets is recommended. You can set the dumbbells in between exercises or go through it like it’s performed … Read more

2 Minute Barbell Complex

In this video, First Capital Gym coach Ryan Zuver shows a 2 minute barbell circuit (a modification of Martin Rooney’s version) consisting of: 6 Deadlifts 6 Rows 6 Sumo Deadlifts 6 Upright Rows 6 Overhead Presses 6 Overhead Tricep Extension 6 Curls 6 Close Grip Bench6 Wide Stance Press 6 Close Grip Press 6 Wide … Read more

Daily Mobility Circuit Idea #1

This is one of the warm up series we perform at First Capital Gym. In this particular warm up, we’re looking at opening up the hips and t-spine. ½ Kneeling Hip Flexor Stretch: Hold each side for 30 seconds Open ½ Kneeling T-Spine Rotations: 10 reps per side Straight Leg Raises: 10 per side Glute … Read more

Foam Rolling Series

In this video, First Capital Gym coach Amber Zuver demonstrates a foam rolling series that we have our members perform at Fist Capital Gym Foam Rolling Sequence: Calf QuadsHamstrings Hip External Rotators IT Band Upper BackLats At First Capital Gym, we start and end each session with foam rolling. We use it as a warm … Read more