Bodyweight

This is a great finisher for a lower body dayJumps x 10Mountain Climbers x 10eSquats x 10Lunges x 5eSquat, Crawl, Pushups x 52-3 times through this circuit with 1-2 minutes is recommended

This is a great finisher for a lower body day​Jumps x 10Mountain Climbers x 10eSquats x 10Lunges x 5eSquat, Crawl, Pushups x 52-3 times through this circuit with 1-2 minutes is recommended

In this video, First Capital Gym coach Ryan Zuver shows a bodyweight workout you could do in minimal time. Pullups x 5 Lateral Lunges x 5e Chin Ups x 5 Squat Crawl Pushups x 5 Pullups x 5 You can add or decrease reps as you see fit. 3-4 sets is recommended.

In this video, First Capital Gym coach Ryan demonstrates a quick complex that consists of bodyweight exercises and a jump rope.Jump Rope x 20 secondsPushups x 20Jump Rope x 20 secondsSquats x 20 secondsJump Rope x 20 secondsYou can perform this circuit as a workout or even a finisher. Depending on your fitness level, we … Read more

In this video, First Capital Gym member Bella shows a quick full body circuit that consists of: Sumo Deadlifts x 5 Pushups x 10 TRX Rows x 10 Stability Ball Rollouts x 10 Depending on your fitness and the weight of the deadlift, we recommend performing 5-8 sets of this with 1 minute breaks between … Read more

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

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

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

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

In this video, First Capital Gym coach Amber Zuver demonstrates a workout consisting of just bodyweight exercise. This could be done outside or in your house. Jumping Jacks x 10 Pushups x 10 Lateral Lunges x 5e Squats x 10 Jumping Jacks x 10We recommend performing this 4-6 times with 1-2 minute breaks in between … Read more

Pushups x 5Squats x 5Split Stance Row x 5eSingle Leg Deadlift x 5eWe recommend trying to perform as many of this circuit in 5 minutes. Take a 2 minute break and perform it again. Repeat 1-2 times

Pushups 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 performing this circuit 4-6 times with 30-90 seconds of break in between circuits.