Core Complex
In this video, coach Amber Zuver shows a quick core complex that involves little to no equipment. Suitcase Carry: 1 minute each sideBodysaws: 10-15Side Plank with Row: 10-15eachPerform 3-4 times
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Another 1 Minute KB Complex
In this video, coach Amber Zuver shows a quick complex where all you do is swings and squats Here’s the Breakdown: 1 Swing 1 Squat 2 Swings 2 Squats 3 Swings 3 Squats 4 Swings 4 Squats 5 Swings 5 Squats Depending on your fitness level, 3-8 sets of this would be great. Take as … Read more
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
What Supplements Do I Actually NEED?
At First Capital we like to think that we should get the majority of our vitamins and nutrients from food and then supplement where needed. There is no one size fits all because everyones needs are different. With that being said, here is a list of what we believe to be some of the most … 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
1 Minute Kettlebell Complex
In this video, Coach Ryan Zuver from First Capital Gym demonstrates a 1 minute kettlebell complex that consists of: Clean & Presses x 5 Squats x 5 Clean & Press x 5 Squats x 5 Depending on your fitness level, you can perform this 3-6 times with 60-90 second breaks in between complexes.
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
3-Minute Bodyweight Circuit
In this video, coach Amber Zuver shows a quick and challenging 3-minute bodyweight circuit consisting of:10 squats10 pushups10 lunges (5 each)10 squats10 pushups10 stability ball rollouts10 lateral lunges (5 each)10 pushups10 stability ball rollouts
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