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Lower Body Workout

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

Bodyweight Complex

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

Bodyweight Circuit

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.

Bodyweight Circuit

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

Barbell & Bodyweight Circuit

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

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

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

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

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

No Weights, No Problem Circuit

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

Everything 5s

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

Bodyweight Workout #1

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.