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
Daily Mobility Circuit Idea #1This is one of the warm up series we perform at First Capital Gym. In this particular warm up, we’re looking at opening Read More Daily Mobility Circuit Idea #1
Foam Rolling SeriesIn this video, First Capital Gym coach Amber Zuver demonstrates a foam rolling series that we have our members perform at Fist Capital Read More Foam Rolling Series
Double The FunIn this video, First Capital Gym coach Amber Zuver demonstrates a double kettlebell complex that consists of: Double Swings x 3 Double Cleans Read More Double The Fun
Every Minute On The MinuteIn this video, First Capital Gym member Bella shows 1 set of a conditioning protocol virtually anyone can do. 15 swings on the Read More Every Minute On The Minute
No Weights, No Problem CircuitIn this video, First Capital Gym coach Amber Zuver demonstrates a workout consisting of just bodyweight exercise. This could be done outside or Read More No Weights, No Problem Circuit
Everything 5sPushups x 5Squats x 5Split Stance Row x 5eSingle Leg Deadlift x 5eWe recommend trying to perform as many of this circuit in Read More Everything 5s
1 Dumbbell Total Body WorkoutIn this video, First Capital Gym coach Ryan Zuver demonstrates a workout consisting of just 1 dumbbell Split Squats x 5e Split Stance Read More 1 Dumbbell Total Body Workout
Bodyweight Workout #1Pushups w/ Rotation x 4-8eValslide Reverse Lunge x 4-8e (paper plate can work too)Dumbbell Row on Chair x 8-12ePlanks w/ Hip ExtensionWe recommend Read More Bodyweight Workout #1
