Category Archives: Videos

Taking a look back at 3 years ago….

Here is a link to some of the zoom workouts we did during the shut down of 2020. It’s hard to believe that was 3 years ago! All of the workouts on these videos are either bodyweight or with household objects you’ll have around the house. And I have to admit, they are pretty tough! Please excuse the beginning of each video as we sign on and get situated. Also, you can skip to the next workout through the playlist as needed.

Enjoy!

At Home Workouts, Part 3

I hope you’ve been working on standing up without hands! Here is a video to help mobilize your hips and then stand from the ground….

WORKOUT #3: Descending Ladder

Complete 10 reps of each exercise, then repeat performing 9 reps, continuing through until you reach round 10 performing 1 rep of each exercise. Good luck!

• Jumping Jacks
• Squats
• Squat thrust
• Speed Skaters
• Push ups
• Side Plank hip drops
• Superman flutters

Here is a video of a modified squat thrust-

AT HOME WORKOUTS PART 2

WORKOUT #2: The Coffee Table or Chair Workout

You will need a sturdy coffee table or chair for this workout.

Complete 3 rounds:

• 10 high knee runs to table/chair
• 10 Bulgarian split squats per leg (rear foot elevated on table or chair)
• 10 dips
• 10 (feet elevated on table/chair) plank knee tucks per leg
• 20 reverse crunches- hold onto table or chair for extra leverage

Here is a 20 min stretching video you can follow along at any time. It was filmed about 2 years ago during the February challenge….

3 At Home Workouts to Keep You Moving!

While the cats away, the mice will play…… Not today! I can’t leave you without some kind of challenge or homework to do! First, keep working on your ability to stand up off the ground without using your hands. In addition, try sitting or standing from your dining room or office chair on 1 leg. Attempting a couple of these a day will make these significantly easier in the gym.

EVERYDAY MOVEMENT TO WAKE AND WARM YOU UP:

WORKOUT #1: The Backpack Workout

Fill a backpack with some books or sweatshirts. This will be your weight for the workout.

Complete 3 Rounds:

• 15 Backpack Squats
• 10 X Woodchops per side (squat and swing bag up and across your shoulder)
• 15 Tricept extensions (lifting bag behind then overhead)
• 30 wall sit with bag on thighs
• 30 second Plank with bag strapped to back or front of body

COOLDOWN WITH THESE MOVES:

Here’s a warm-up, 5 workouts, and a cool down you can do at home…

We know this is an uncertain time, and if you are practicing social distancing, there is no need for you to neglect your fitness.

Follow along these warm up and cool down videos before&after your workout, or to just get your butt off the couch after Netflix and chillin all day. Plus, we’ve included 5 at-home workouts listed further below. Visit our YouTube page to see more exercises.

5 Bodyweight Workouts You Can Do At Home  

10 Minute At-Home Bodyweight Workout

• Perform a bodyweight squat to reverse lunge for 1 minute. 
• Perform a push-up to slow mountain climber (incline if necessary) for 1 minute. 
• Perform glute bridges for 1 minute. 
• Perform bird dogs for 1 minute. 
• Rest 15 seconds between exercises.
• Complete the circuit twice and you’re done! 

15 Minute At-Home Bodyweight Workout 

• Set a time for 15 minutes. 
• Perform 10 split squats each leg. 
• Perform a side plank for 20 seconds each side.
• Perform 10 plank to push-ups alternating arms each time.
• Perform 20 feet-elevated glute bridges. 
• Rest 15 seconds between exercises. 
• Do as many rounds as possible with good form in 15 minutes. 

20 Minute At-Home Bodyweight Workout 

• Perform 10 push-ups or 10 incline push-ups. 
• Perform 10 bodyweight squats or 10 bodyweight jump squats.
• Perform 10 bear crawls. 
• Perform 10 jumping jacks. 
• Rest 15-30 seconds between exercises and 30-60 seconds between circuits.
• Do as many rounds as possible with good form in 30 minutes. 

25 Minute At-Home Bodyweight Workout 

• Set a timer for 25 minutes. 
• Perform 10 bodyweight squats. 
• Perform a bear crawl forward and backward for 5 yards each.
• Perform 10 reverse lunges on each side. 
• Perform 10 slow mountain climbers on each side. 
• Rest 15-30 seconds between exercises and 30–60 seconds between circuits.
• Do as many rounds as possible with good form in 25 minutes. 

30 Minute At-Home Bodyweight Workout 

• Perform 10 walk-outs (can add a push-up, if desired). 
• Perform 10 bodyweight single-leg RDLs on each leg. 
• Perform 10 dead bugs each leg.
• Perform 10 wall slides.
• Perform 10 lateral lunges each leg. 
• Rest 15–30 seconds between exercises and 30–60 seconds between circuits.
• Do as many rounds as possible with good form in 30 minutes. 

Our Youtube account

Be sure to check out our latest uploads!

Our very own Anthony Moore, Tim Dailing and Michelle Bakkar demonstrate different exercise variations you can try.

Anthony Moore – Battle Rope Variations

Michelle Bakkar – BOSU Ball Variations

Tim Dailing – Dead lift Variations

Definition Fitness Beginner’s workout in Southside Park

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Introducing our “Workout in the Park” series… tune in to our YouTube channel where we will be showing 1 new video every 2 weeks so you can exercise while your kids play in any park or travel out of town on vacation. No excuses this summer!

BALANCE!!! This week’s Focus of the Week

Focus of the Week demonstration video

Focus of the Week- Balance

The female winner of last week’s broad jump challenge!

You go Lynette!! It only took her 9 jumps to go 60 ft!