Posts in Exercise Library
Surrenders

THINGS NEEDED:

  1. Yoga mat

This move is one of our favorite functional exercises.

Start by lowering one knee down to the mat, then the other so that both knees are on the mat with hands on the hips or above the head. Stand by bringing the original foot back to the mat in front of you, stand by lunging your body upward to a standing position and repeat.

Uploaded by Encore Fitness LLC on 2019-08-01.

Full Body Workout

Total Body with Courtney

Prepare yourselves to sweat in this simple but challenging workout.

What you’ll need:

  • yoga mat

  • timer

Time yourself and complete each exercise with 10 repetitions. Best out of three rounds wins. Can you beat Courtney’s time? If so, go to our Facebook page and let us know!

Uploaded by Encore Fitness LLC on 2019-08-01.

THRUSTERS
  • Before you add weight to this exercise, be sure your form is correct

  • Squat to 90 degrees then stand and press your dumbbells above your head

 

This video is about Thursters

 
Foam Roll

FOAM ROLLING SESSION 1

 

Foam rolling is an important part of training and overall wellness. The purpose of foam rolling is to speed up recovery time. This is done by breaking up adhesions and scar tissue in your body. Releasing or breaking these adhesions allows increased blood flow to those areas of the body allowing you to move more freely and with less discomfort.

 
 

This video is about FOAM ROLL 1

 
Step Trio

Step Trio

 

A quad killer! Here’s how its done….

Exercise 1- step up with high knee

Exercise 2- balance toe dipper

Exercise 3- crouching step up

  • stay on the same leg for all three exercises, then switch.

 

On a medium to high box begin your step up into a high knee. Repeat 10 times then go into the second exercise without switching legs. Perform at Little Dipper with the unweighted leg. Perform 10 reps. Finally, before moving on to the other leg, perform the crouching step.

 
Spider Step Ups
 

THINGS NEEDED:

  • 1 box or step

Start this exercise by hovering over the step with one foot on each side. Bring the right foot on to the box followed by the left then back down to the floor. Repeat for rep count then switch the step up leg.

 

Uploaded by Encore Fitness LLC on 2019-03-25.

Step Knee Press
 

THINGS NEEDED:

  • 2 dumbbells

  • 1 box or step

Step up on to the box with dumbbells at your sides, once you have reached the top curl the dumbbells up to your shoulders then press towards the ceiling. Return the same foot to the ground and repeat until all reps are completed then switch the step foot.

 
 

Uploaded by Encore Fitness LLC on 2019-03-25.