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![Gym Rule #1](https://static.wixstatic.com/media/32d01f_0a2200e474754f01a78c03fa1366c964~mv2.jpg/v1/fill/w_454,h_341,fp_0.50_0.50,q_90,enc_auto/32d01f_0a2200e474754f01a78c03fa1366c964~mv2.webp)
Gym Rule #1
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![Thread the what? … the needle](https://static.wixstatic.com/media/32d01f_58d325e2160f456b8242d5d2c3e8325e~mv2.jpg/v1/fill/w_454,h_341,fp_0.50_0.50,q_90,enc_auto/32d01f_58d325e2160f456b8242d5d2c3e8325e~mv2.webp)
Thread the what? … the needle
What does it do? Opens you your thoracic spine (T-spine) or upper back, shoulders, and chest. Do 2-3 sets of 6 - 8 reps on each...
![Upper & Lower Body Circuit | DB Only](https://static.wixstatic.com/media/32d01f_333d0a1a254e4243bde5134f5ff0fb0b~mv2.png/v1/fill/w_454,h_341,fp_0.50_0.50,q_95,enc_auto/32d01f_333d0a1a254e4243bde5134f5ff0fb0b~mv2.webp)
Upper & Lower Body Circuit | DB Only
Try this quick and simple upper/lower mixed circuit. Perform 4-5 rounds of the exercises below with 1-2 mins rest between rounds. DB...
![Common Abbreviations You Might Find In Your Lifting Program](https://static.wixstatic.com/media/32d01f_b62f2108d2274bc986305dc78754c7b4~mv2.png/v1/fill/w_454,h_341,fp_0.50_0.50,q_95,enc_auto/32d01f_b62f2108d2274bc986305dc78754c7b4~mv2.webp)
Common Abbreviations You Might Find In Your Lifting Program
It is very common to use abbreviations in lifting/fitness related programs. If you have ever worked with a coach or trainer or followed...
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![Dumbbell Squats](https://static.wixstatic.com/media/32d01f_d74b73deae544e67af556a0331763be7~mv2.jpg/v1/fill/w_454,h_341,fp_0.50_0.50,q_90,enc_auto/32d01f_d74b73deae544e67af556a0331763be7~mv2.webp)
Dumbbell Squats
Dumbbell Squats target various large muscle groups of the lower body including the quads, hamstrings, and glutes. Dumbbell Squats are...
![Gym Vibes Only](https://static.wixstatic.com/media/32d01f_e499da4b3bf540298fcc2553dfed0a4e~mv2.png/v1/fill/w_454,h_341,fp_0.50_0.50,q_95,enc_auto/32d01f_e499da4b3bf540298fcc2553dfed0a4e~mv2.webp)
Gym Vibes Only
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![Groiners - Hip Mobility](https://static.wixstatic.com/media/32d01f_7d5009c0fada4d61806209b6f69430e8~mv2.jpg/v1/fill/w_454,h_341,fp_0.50_0.50,q_90,enc_auto/32d01f_7d5009c0fada4d61806209b6f69430e8~mv2.webp)
Groiners - Hip Mobility
Groiners are one of my favorite hip mobility movements that I love to add into my clients’ programs and even my own. Check out the demo...
![Compound & Supersets](https://static.wixstatic.com/media/32d01f_f6ce6052801544ac96134d0694f971af~mv2.png/v1/fill/w_454,h_341,fp_0.50_0.50,q_95,enc_auto/32d01f_f6ce6052801544ac96134d0694f971af~mv2.webp)
Compound & Supersets
Add these to your routine for an effective AND quick workout. After all, we love the gym, but we don’t want to live there. Compound vs...
![Split Squat Positioning](https://static.wixstatic.com/media/32d01f_8039638eea144b729aadd854e32bbaf2~mv2.png/v1/fill/w_454,h_341,fp_0.50_0.50,q_95,enc_auto/32d01f_8039638eea144b729aadd854e32bbaf2~mv2.webp)
Split Squat Positioning
Changing the position of your torso during split squats can change which muscles you are focusing on. Remaining upright makes the...
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![Upper Body Workout](https://static.wixstatic.com/media/32d01f_01dacb3581b646f7bf862d0b5b65e89b~mv2.jpg/v1/fill/w_454,h_341,fp_0.50_0.50,q_90,enc_auto/32d01f_01dacb3581b646f7bf862d0b5b65e89b~mv2.webp)
Upper Body Workout
Quick and SIMPLE Upper Body Focused Workout Get those dumbbells to use! Easily do this at home or in the gym for your next upper body...
![Unilateral and Bilateral Exercises….What are they and why you should add both into your workout plan](https://static.wixstatic.com/media/32d01f_79e075325c584ee89383a62cfebf9baa~mv2.png/v1/fill/w_454,h_341,fp_0.50_0.50,q_95,enc_auto/32d01f_79e075325c584ee89383a62cfebf9baa~mv2.webp)
Unilateral and Bilateral Exercises….What are they and why you should add both into your workout plan
Single Arm or Single Leg work is formally known as unilateral exercises – you are working one limb at a time. Unilateral exercises are...
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Why you SHOULD be lifting weights
Resistance training is a specialized method of conditioning where an individual is working against a range of resistive loads to enhance...
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