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 Read More What Supplements Do I Actually NEED?
Total Body Banded WorkoutIn this workout, First Capital Gym coach Amber Zuver shows a quick total body workout using a Perform Better stretch bandSquats x10Pushups x Read More Total Body Banded Workout
Mobility Circuit #3In this video, Coach Amber Zuver from First Capital Gym shows a quick flexibility & mobility circuit that consists of:Piriformis Stretch x 30-60 Read More Mobility Circuit #3
1 Minute Kettlebell ComplexIn this video, Coach Ryan Zuver from First Capital Gym demonstrates a 1 minute kettlebell complex that consists of: Clean & Presses x Read More 1 Minute Kettlebell Complex
2 Minute Workout At HomeIn this video, First Capital Gym coach Amber Zuver shows a quick full body workout using (2) 1 gallon water jugs that consists Read More 2 Minute Workout At Home
Mobility CircuitIn 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 Read More Mobility Circuit
2 Dumbbell CircuitIn this video, First Capital Gym coach Amber Zuver shows a quick 2 dumbbell circuit consisting of: 10 Squats 10 Rows 10 Single Read More 2 Dumbbell Circuit
2 Minute Barbell ComplexIn this video, First Capital Gym coach Ryan Zuver shows a 2 minute barbell circuit (a modification of Martin Rooney's version) consisting of: Read More 2 Minute Barbell Complex
3-Minute Bodyweight CircuitIn 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 Read More 3-Minute Bodyweight Circuit
