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A girl decorating her Christmas tree who has happily stayed on track during the holiday with these tips.

Stay On Track in December With Your Workouts

Written by Nichole Kribs We know that December is often a tough time to stick to your fitness routine. While there might be a lot of new year’s resolutions starting in a month, we want you to make the most of December and not forfeit 1/12 of…
One teammate cheers for the other who is doing lunges at a local competition.

Increasing Our Capacity for Meaning via Workouts

Written by Kirsten Ahrendt I want to share with you my favorite recent media piece. It’s an interview with psychologist Paul Bloom discussing his new book, “The Sweet Spot”. In this interview he ponders the question, “Can we live a good life without suffering?” Listen to it here.…
Invictus coach dressed in Santa hat, ugly sweater, and elf leggings sitting on the Assault Bike while waiting for her class to arrive.

Holiday Travel Workouts

Written by Holden Rethwill Traveling for the holidays? Tempted to eat that second…or third…sugar cookie? Drank enough eggnog to last you until next year? We’ve all been there and done that. It’s one of the things we all look forward to this time of year. Good food surrounded by better company. If…

June 19, 2021 – Fitness and No Equipment Workouts

FITNESS Warm-Up. Band Distracted Hamstring Stretch x 60 seconds per side Butterfly Pulse x 30 seconds Followed by… Hawaiian Squats x 5 reps per side Russian Baby Makers x 10 reps Followed by… Four Tabata Sets Each of: Bear Crawl V-Ups Donkey Kicks Broad Jumps Then… Teams of two must complete 100 repetitions of the following complex: 3…

June 19, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. Band Distracted Hamstring Stretch x 60 seconds per side Butterfly Pulse x 30 seconds Followed by… Hawaiian Squats x 5 reps per side Russian Baby Makers x 10 reps Followed by… Four Tabata Sets Each of: Bear Crawl V-Ups Donkey Kicks Broad Jumps Then… “Get A Grip” Teams of two must complete 100 repetitions of the…

June 18, 2021 – Fitness and No Equipment Workouts

FITNESS Warm-Up. Wall Slides x 8-10 reps Y’s x 8-10 reps Walking Lunges x 8-10 steps Followed by… Squat Therapy x 8-10 reps T’s x 8-10 reps Alternating Lateral Lunges x 8-10 steps Followed by… Banded Lat Pull-Downs x 8-10 reps W’s x 8-10 reps Alternating Bowler Lunges x 8-10 steps Followed by… Two to…

June 18, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. Wall Slides x 8-10 reps Y’s x 8-10 reps Walking Lunges x 8-10 steps Followed by… Squat Therapy x 8-10 reps T’s x 8-10 reps Alternating Lateral Lunges x 8-10 steps Followed by… Banded Lat Pull-Downs x 8-10 reps W’s x 8-10 reps Alternating Bowler Lunges x 8-10 steps Followed by… Two to…

June 16, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. Wall Slides x 5 @ 3131 Y’s, T’s & W’s x 5 per position Followed by… Every Minute on the Minute for 4 minutes (2 sets): Station 2 – Glute Bridges x 10 @ 20X2 Station 3 – Palloff Side Steps x 4-5 each side Followed by… Every minute, on the minute, for…

June 16, 2021 – Fitness and No Equipment Workouts

FITNESS Warm-Up. Wall Slides x 5 @ 3131 Y’s, T’s & W’s x 5 per position Followed by… Every Minute on the Minute for 4 minutes (2 sets): Station 2 – Glute Bridges x 10 @ 20X2 Station 3 – Palloff Side Steps x 4-5 each side Followed by… Every minute, on the minute, for…

June 15, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE Warm-Up. “Mind Muscle” Hip Hinge Warm-Up Followed by… Squat Therapy x 10 reps @ 3111 (toes as close to wall as possible) Russian Step-Ups x 20 (10 each side) Banded Deadlifts x 20 Russian Step-Ups x 20 (10 each side) Followed by… Three Sets: 3-Cone Out-and-Backs (10-ft; 15-ft; 20-ft) Box Jumps x 3-5 reps…

June 15, 2021 – Fitness and No Equipment Workouts

FITNESS Warm-Up. “Mind Muscle” Hip Hinge Warm-Up Followed by… Squat Therapy x 10 reps @ 3111 (toes as close to wall as possible) Russian Step-Ups x 20 (10 each side) Banded Deadlifts x 20 Russian Step-Ups x 20 (10 each side) Followed by… Three Sets: 3-Cone Out-and-Backs (10-ft; 15-ft; 20-ft) Box Jumps x 3-5 reps…
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