Fitness For Anybody, And Everybody, And Every Body!

Our Cape May NJ gym helps people overcome their fears and insecurities about working out. We provide personalized workout plans, small group personal training, and sports performance training.

BOOK A FREE INTRO

OUR SERVICES

Fitness Training Programs Designed for Real People

Personal Training

Get one-on-one coaching built entirely around your goals. Our personal training programs focus on strength, movement, and accountability to help you train smarter, get stronger, and see real results—safely and efficiently.

Learn More

Small Group Training

Train with a supportive group while still receiving expert coaching and individualized attention. Small group training combines structured strength workouts, motivation, and community—giving you the energy of a group without sacrificing form or progress.

Learn More

Online Coaching

Train anywhere with a customized program and ongoing coaching support. Our online coaching delivers personalized workouts, progress tracking, and expert guidance so you can stay consistent and keep improving—no matter where you are.

Learn More

ABOUT

About Hanley Strength Systems

LEARN MORE

At Hanley Strength you will find a tribe of incredibly supportive and kind members. Our members are people who lift each other up, and empower one another to lift a little more or go a little faster. They have helped us flip the traditional gym culture on its head and have moved us forward on our continued quest to make fitness a more inclusive and positive place.

Every person who walks in our doors – regardless of their age, ability, race, religion, sexual orientation, gender identity – belongs here. YOU belong here.

RESULTS

Our Programs Deliver Real Results

Nutrition Coaching

In the Hanley Strength Nutrition Program, you’ll work closely with an experienced coach to create a custom plan that suits your lifestyle. We work with everyone – from people who just want to improve body composition and be healthier to athletes who need precise macro-based nutrition plans to achieve their competitive goals

Start Now

Great facilities, Great Coaching, and a Great, Encouraging Community

We're proud of what we do at Hanley Strength. See what our members have been saying about us!

Home
About
Contact

Facebook
Instagram

Twitter

Tel. 609-551-4980

351 Ranger Rd Unit 5 & 6

Cape May, NJ 08204

Proudly designed by Your Name

Terms & Conditions

Accessibility Statement

Some days, a coach is a teacher.
Other days, a motivator.
Sometimes a sounding board.
Sometimes the steady voice reminding you you’re capable.

The role shifts based on what the moment needs.
The responsibility never does.

Meet people where they are.
Adjust the plan without losing the standard.
Help them build confidence, competence, and trust in the process — every step of the way.

#smallgrouptraining #strengthtraing #coaching #fitness

A few weeks into the year is usually when people start wondering:

“Is this actually working?”

Here’s the thing — progress doesn’t always show up as weight loss right away.

Sometimes it looks like:
• Better sleep
• More energy
• Stronger lifts
• Less stress around food
• Clothes fitting differently

Those things matter. And they usually show up before the scale changes.

If you’re feeling unsure about your progress, that’s not a sign to quit — it’s a sign to zoom out.

👉 Momentum Meetings are a great way to check in and get clarity.
👉 And if you want more structure, nutrition coaching inside Project: Fit AF helps you track what actually matters.

Talk to coach or shoot us a message. We’ve got you.

#smallgrouptraining #strengthtraining #fitness #nutrition #capemaycounty

[LAST DAY TO CLAIM]

Looking for the PERFECT New Year Kickstart?

💪Join Hanley Strength with absolutely no commitment

🔥And get 14 days of unlimited training for only $1!

⏳Today is the LAST DAY to claim.

(Start as late as Mon Jan 19th.)

DM us to book your spot!

As 2025 comes to a close, you’re thinking about New Year resolutions…

Maybe you’re feeling “BLEH” about your fitness…

Perhaps you’ve been away from the gym and feeling daunted about restarting…

You know you’re ready for some kind of reboot, but aren’t sure where to begin…

If that sounds like you, we’ve got great news.

Between now and Friday January 2nd

✅You can get two weeks of training at Hanley Strength

🔥For only $1 with absolutely no commitment.

P.S. Got a busy start to your year? No problem. You can start your two free weeks as late as *Friday 1/16.* You just need to claim it before 1/2.

Comment “2026” below and we’ll DM you to get you set up.

You walk in, get greeted by name, laugh with your coach, and train in a way that makes your body feel capable, not punished. That’s the magic of Hanley Strength.🤙🏼

🚨 Only 48 hours left to lock in our Black Friday Winter Strength Package:
✅ Up to 3x/week small group training Jan–March
✅ December free to start strong
✅ 4 InBody scans + 4 Momentum Meetings + Hanley Strength tee
💰 Total value 2,229. Your price 999. Only 4 spots left.

Doors close TOMORROW at midnight. Don’t miss out.

💪🏼𝘾𝙤𝙢𝙢𝙚𝙣𝙩 𝘽𝙇𝘼𝘾𝙆 𝙁𝙍𝙄𝘿𝘼𝙔 𝙤𝙧 𝙝𝙚𝙖𝙙 𝙩𝙤 𝙩𝙝𝙚 𝙡𝙞𝙣𝙠 𝙞𝙣 𝙤𝙪𝙧 𝙗𝙞𝙤 𝙩𝙤 𝙜𝙚𝙩 𝙨𝙩𝙖𝙧𝙩𝙚𝙙

It’s not about being the fittest in the room, it’s about feeling at home in one.

Black Friday is almost here and we’re not making you wait. We have 8️⃣ spots left for our Winter Strength Package OPEN NOW! If you want real momentum going into 2026, this is your chance.

👉🏼Here’s what you get for 999 (For NEW or FORMER members only):
• Up to 3x/week small group training January through March
• December 🆓 to start strong
• 4 InBody scans
• 4 Momentum Meetings
• Hanley Strength tee
Total value: 2,229. You save 1,230.

Only 8 spots left. Doors close Cyber Monday at midnight.

If you want to be something different by spring, now is the time.

🤙🏼Comment BLACK FRIDAY or DM us for the link to get started! Now is your time

Morning Hydration Hack! 💦🍋🥥🧂

This simple drink sets the tone for the day:
✅ Hydrates first thing in the morning
✅ Boosts electrolytes for energy & focus
✅ Aids digestion and alkalizes the body
✅ Supports adrenal health with natural minerals

Try this tomorrow and feel the difference! Tag me if you do!

#morningroutines #HydrationBoost #SaltLemonWater

Cape May County RESIDENTS

Feeling like your New Year’s resolutions could use a jumpstart?

If so… we’ve got GREAT news. 🙂

We know sometimes it can be hard to get started. Or RE-started.

So we’re making it super easy…

For a limited time only, you can get two weeks of training for only $1. 🚀

All you need to do is:

1️⃣ Claim the offer by Tuesday

2️⃣ Start your two weeks by Monday March 10th

3️⃣ Get excited about rebooting your New Year!

NOTE: 5 spots only

🔥Comment “INTERESTED” and we’ll DM you to set up a quick call.

#hanleystrength #health #fitness #strength #healthylifestyle #strengthandconditioning #groupfitness #training

“Champions are built in the offseason. 🏆💪

While others are sleeping in, these athletes are putting in the WORK—getting stronger, faster, and more explosive. 🚀

🔹 Speed & agility for first-step quickness
🔹 Strength & power to dominate on the field/court
🔹 Conditioning & durability to outlast the competition

The difference between good and GREAT? The work you put in when no one is watching.

📢 Spring & summer training spots are filling up fast! DM me “ATHLETE” for details or tap the link in bio to get started. Let’s get after it! ⚡️🔥

#HanleyStrength #AthleteTraining #SpeedAndAgility #StrengthAndConditioning #SportsPerformance #TrainLikeAnAthlete #ExplosivePower #GetFaster #HighSchoolAthletes #EliteMindset”

Building a body your future self will thank you for doesn’t happen by accident.

It’s great to set the intention…

But the real “magic” happens when you take consistent action. For example:

✅ Prepping healthy meals for the week instead of relying on takeout when you’re tired

✅ Scheduling workouts like important meetings rather than hoping you’ll find time for exercise

✅ Prioritizing sleep and recovery instead of pushing yourself to exhaustion

I remember when I set out to get lean and back to my healthy habits before my daughter was born...

I knew I wanted to get healthy again so I could create an environment of healthy habits for my new family so they didn’t have to go through some of the chronic health issues many face these days — but I spent far more time thinking about it than DOING it.

Finally, I started with just ONE meal and one day of clean eating and checking in with a coach (a colleague and friend of mine) to help keep me accountable...

And now?

I get to sit and watch my daughter order salmon and rice when we go out to eat or try different salads that we make at home.

So remember, every small action adds up!

As we jump into 2025, what’s one small change you’re making towards your goals?

Share below and let’s hold each other accountable! 👇

#healthy #healthylifestyle #goals #sundayvibes #sundaythoughts #accountability #fitness

As 2024 comes to a close, we know you may be thinking about New Year resolutions…

👅Maybe you’re feeling “blech” about your fitness…

⛰Perhaps you’ve been away from the gym and feeling daunted about re-starting…

🙈You know you’re ready for some kind of re-boot, but aren’t sure where to begin…

If that sounds like you, we’ve got great news.

We want to make it easy to kickstart your fitness in January.

Between now and Monday January 6th

✅You can get two weeks of unlimited training at Hanley Strength Systems

🔥For only $49 with absolutely no commitment.

PS - Got a busy start to your year? No problem. You can start your two free weeks as late as Monday January 20th.

Comment “2025” below and we’ll DM you to set up a quick call.

Big thanks to our boy @brian_oneill_ for sending over this game day jersey to Hanley Strength. We wish you and the @vikings the best heading into the playoffs.

Happy Thanksgiving and thank you for all the support. Have an amazing day with your loved ones and remember eat whatever you want today!

#thanksgiving #turkeyday #groupfitness #thankful #grateful #community #family #ﬁtness

The landmine shoulder press is a unique exercise that offers several benefits, including:

1. Improved Shoulder Stability: The landmine shoulder press engages stabilizing muscles in the shoulders and core, promoting better overall stability and control during the movement.

2. Reduced Joint Stress: The angled movement of the landmine setup allows for a more natural range of motion, which can reduce stress on the shoulder joints compared to traditional overhead presses.

3. Versatile Training Options: This exercise can be performed standing or seated, making it adaptable for different fitness levels and preferences. You can also adjust the angle of the bar to target different parts of the shoulder.

4. Enhanced Core Engagement: Performing the landmine shoulder press requires core activation to maintain balance and posture, providing an additional benefit of core strengthening alongside shoulder development.

Incorporating this exercise into your routine can lead to improved strength and functionality in your upper body.

#health #fitness #strength #training #upperbodyworkout #corestrength

Every expert was once a beginner. Don’t be afraid to take that first step today! 💪

#MondayMotivation #StartNow #fitness #healthylifestyle #strength #health #wellness

Here is an example of a typical workout at Hanley Strength! Most of our sessions focus on building power and strength, featuring the foundational squats, pull-ups and deadlifts, all while pairing them with core exercises. We will begin with a proper warmup to prep the body as we’ll finish with an intense interval cardio to work on conditioning. Exercises are always modified and designed for the specific individual in mind so no need to fret if you don’t like a barbell, we have plenty of variations to all movements we do! 🏋️‍♂️💥 Let’s get stronger together!

#HanleyStrength #WorkoutMotivation #StrengthTraining #strength #fitness #personaltraining

Now offering a 1-on-1 coaching session to help you master the logistics of meal prepping, plan nutritious meals, and save time — all for $150

🍽️ What You’ll Learn:
✔️ How to plan balanced, nutrient-protein packed meals.
✔️ Efficient grocery shopping & kitchen organization.
✔️ Portion control and dietary customization.
✔️ Time-saving cooking tips & batch-cooking secrets.

💬 DM me to book your session today and start building habits with expert meal prep coaching🌱

#MealPrepCoach #HealthyEating #MealPrepIdeas #MealPlanning #HealthJourney #FoodGoals #NutritionCoaching #TimeToThrive #EatClean

“Without Labor Nothing Prospers.” ~ Sophocles

#celebratinghardwork #strength #fitness #strongisthenewskinny #fitchicks #fitwomen #laborday

Anti-rotation core exercises are fantastic for developing stability and strength in your core muscles, particularly those that resist unwanted movement. Here are some key benefits:

1. Improved Stability: These exercises train your core to stabilize your spine and pelvis during dynamic movements, which is essential for sports performance and daily activities.

2. Injury Prevention: By strengthening the muscles that support your spine, anti-rotation exercises can help prevent injuries, especially in the lower back.

3. Enhanced Athletic Performance: Athletes benefit from these exercises as they mimic the demands of many sports, improving overall performance by enhancing core control.

4. Better Posture: A strong, stable core contributes to better posture, which can alleviate tension and discomfort in the back and neck.

5. Functional Strength: Anti-rotation exercises translate to real-world strength, helping you perform tasks that require twisting or resisting rotational forces.

Incorporating moves like the Deadbug with anti-rotation and stability ball stir the pot into your workout routine can lead to a stronger, more resilient core.

#Anti-rotation #core #corestrength #strength #fitness #abs #abdominal

Wishing @jimmymorrissey67 and @brian_oneill_ all the best as they head into @nfl training camp this week. These two guys are not only incredible athletes to train but they are incredible humans as well. They always have time for the kids, they encourage others and enhance the atmosphere of the gym and are just overall super nice guys. Jimmy will be heading to the @nygiants and Brian is with the @vikings for another season. I’m super excited for them both! All the best fellas! Thanks for an incredible summer of training!

#nfl #football #nygiants #minnesotavikings #strengthandconditioning #strength #training #athlete

Complexes are a great way to finish your workout with some non-traditional conditioning. Here @mikehanleystrength shows the same complex with a barbell, dumbbells and kettlebells. A complex is taking a few exercises and stringing them together without stopping between them. So whether kettlebells are your cup of tea or not you can do this complex and change up your conditioning. We typically will do 3-5 reps of each exercise in the complex and each week add a rep to each or add another set. We will start with 3-4 sets with a minute rest between. If you’re looking for some variation to your conditioning give the complex a try!

#complex #conditioning #barbellcomplex #cardio #kettlebell #kettlebellworkout #dumbbells

Jamie joined Hanley Strength back January. He trains 2x/week with a coach and always show up with a positive attitude, ready to crush his workouts.

We are so lucky to have him in our community and can’t wait to see him continue to conquer his goals.

Thank you, Jamie!

————————————————

🗣️ Reviews not only make our days brighter, but they also help us connect with other like-minded individuals who are looking to change their lives!

📝 Thank you to all of our clients who take the time to leave a positive note - it means the world!

💥 Want to get started? Head to think link in our bio to schedule a free Strategy Session today!

#testimonial #review #hanleystrength #healthylifestyle #capemay

Remember, staying hydrated is essential for overall health and well-being, so make sure to prioritize drinking water throughout the day!

#hydration #water #waterintake #health

One of My Favorite New Exercises

What’s up gang?! @mikehanleystrength here with a quick post today on two of my favorite exercises variations these days.

They are called the Staggered Stance Single Leg Deadlift and Rear Foot Elevated Single Leg Deadlift.

I dismissed this movement for quite a while - why would I do this if I could just do a standard single leg deadlift instead?

Until I tried it!

The additional support from the back leg makes all the difference because:

1️⃣You can sit your hips back more and achieve a more vertical shin angle which significantly taxes the glutes and hamstrings.

2️⃣You’re not as worried about balance and therefore you can use more weight.

3️⃣You still get a really solid stability benefit and it serves as a nice bridge from double to true single leg deadlifts.

Do I still love standard single leg deadlifts? Absolutely!

Will I be programming this variation in more with our programs? Yup!

If you like rear foot elevated split squats, and want a more glute/hamstring focused variation, give this drill a shot!

Until next time, get after it! 😅🤗
.
#hanleystrength #glutes #hamstrings #deadlift #singlelegdeadlift

If you are limited with time in the gym the most efficient way to get the most out of your workouts is pairing upper and lower body exercises in a full body workout.

Many adults are so busy these days they don’t have unlimited time to go to the gym everyday so doing full body workouts 2-4 times per week is going to be your most effective option. Within that full body workout you should be pairing exercises in a push/pull or upper/lower method to save time, keep your heart rate elevated and get the most out of your time in the gym.

In the video above we have an upper body pullover that hits the back paired with a lunge combination that hits the lower body as well as an upper body push and tons of core work.

How many days per week do you train?

#fullbody #workout #strength #fitness #upperbody #lowerbody #superset #busyparents

Here is a nice little finisher to end a workout with. We like taking 5 minutes at the end of a workout and hitting a conditioning piece that will get the heart pumping. This one was fun.

3 Rounds:
Staggered Stance KB Thruster x 6/side
Suitcase Deadlift x 6/side
Rest 30-60 seconds

Give it a try at the end of your next workout!

#fitness #strength #kettlebell #training #metcon #conditioning #fitat50

Here’s a nice 15 minute EMOM I did to finish my workout today. Hope everyone has a great weekend!

15 EMOM:
Min 1: 12-15 Plate Sit-ups
Min 2: 10/ea Staggered Stance KB Swings
Min 3: 30 sec Row

Give it a try and let me know how it goes!

#kettlebell #metcon #crossfit #strength #conditioning #abs #training #fitness #fitat50

Getting to the CORE of the matter!

We are all about building a strong core because it is the foundation of a strong body. When your core is stronger EVERYTHING is stronger!

In this video we have 3 weighted core exercises that we do often in our gym. Mike is performing a Med Ball Reach Ups and Standing Cable Anti-Rotation Press (Pallof Press). Alyssa is finishing her workout with weighted planks. We like to incorporate our core work in various ways. Sometimes we pair a core move with a squat or deadlift and sometimes we pair it at the end of a workout with a ghd back extension like Alyssa is today. We also like to pair core exercises together hitting different areas of the midsection. Mike is hitting his rectus abdominis with the reach ups and the obliques and serratus with the anti-rotation press. We perform 3-4 sets of various reps in the 8-12 rep range or for time. Next time you hit a workout give these weighted moves a try and let us know how it goes!

🔥Want to know more? DM us and we’ll hook you up!

#core #coreworkout #coreexercises #strength #fitness #abs #absworkout #abdomen

Here are 5 great exercises that often go overlooked in a training program. These are progressive variations to basic movements that we often do. So the next time you are bored with your workout swap out one of the moves for one of these variations and let us know how it goes!

1. Front Rack Split Squat - tremendous variation for the core.
2. Half Kneeling Cable Lift - great rotational power and strength
3. Reverse Lunge to Step-up - great at teaching the deceleration aspect of a lunge and great combo exercise
4. Plyo Pushup - can be done on raised surface for beginners and great for explosive strength
5. TRX Face Pulls - great variation for postural strength and balance.

What is your favorite exercise? Comment below!

#strength #fitness #functionaltraining #powerexercise #plyometrics

Improve Your TRX Rows: Tips for Shoulders, Hips, and Wrists

Practice makes perfect! Learn how to do TRX rows the right way with these helpful tips. From hip positioning to proper shoulder and wrist motion, these tips will help you master this effective full-body exercise and get stronger in no time!

#trx #rows #fitness #exercise #workout #health #shoulders #hips #wrists #safety #technique #strength #bodyweight #bodyweighttraining

Anyone training regardless of what age bracket they are in should be integrating some variation of rotational exercises throughout there training programs. Here are a few that work well for all clients whether it be a senior or an athlete.

#rotational #strength #power #explosive #fitness #training

Attention any athlete that struggles to pack on muscle. Here is my top two tips I give to high school athletes that are looking to bulk up in the offseason and pack on some muscle and get strong. This method of consistent has been extremely beneficial to many of our athletes that struggled to get swole. Give it a try and let me know if you have any questions!

#gains #muscle #musclebuilding #athlete #youngathletes #strength #strengthandconditioning #musclegrowth

Here is a pair of exercises I love added to the end of a training session that will keep the back safe and get the core nice and strong! I like doing 3-5 sets of 10-15 reps and sometimes include weight. If you are new to these two start with a lower rep range and no weight and build the reps each week to a higher volume and then after 6-8 weeks of that you can add some weigh to each. Be careful they will get you sore!

#backhealth #core #corestrength #fitness #exercise #strength

As much as I’d love to tell you to do tricep rope push downs all day everyday I’d just be selling you a lie. The only way to losing body fat and seeing a muscle in an area of our body is through calorie balance, calorie restriction, calorie deficit or whatever other way you want to say it. Still do the tricep press downs to tighten up that muscle under the fat but work on your nutrition too!

#bodyfat #fatloss #calories #caloriedeficit #caloriebalance #leanmuscle #weightloss #nutrition #fitness

Here are four great single leg hinge pattern variations to add to your lower body training in order from easiest to most difficult. We love all of these variations with our clients and we base the selection of each one on the fitness level and ability of each client.

1. Staggered Stance Single Leg RDL
2. Rear Foot Elevated Single Leg RDL
3. Wall Press Single Leg RDL
4. Single Leg RDL

Give one of these a try next time you are hitting legs!

#lowerbody #deadlift #fitness #unilateral #exercise #strength #balance #coordination #posteriorchain #glutes

🌟 Cheat Sheet: Fast-Track Your Fitness! 🌟

Feeling overwhelmed with all the fitness advice out there?

I’ve got you covered with a simple plan to boost your health AND heart fitness. 🏋️‍♂️❤️

👉 Swipe through the carousel for the “4 Ways to Fast-Track Your Fitness”:

1️⃣ Cardio Goals: Aim for 150 minutes of moderate or 75 minutes of vigorous cardio weekly.
2️⃣ Strength Matters: Engage in total body weight workouts at least 2x a week.
3️⃣ Intensity Up: Once you establish a baseline of fitness, slowly ramp up how hard or how long you work out.
4️⃣ Active Lifestyle: Move more, sit less – every step counts!

These basics are your roadmap to a healthier heart and a fitter you. 🏃‍♀️💪

#strength #fitness #heart #health #fitnessmotivation

Eat fruit, it’s good for you and your kids. Run from people that say it’s bad for you! Be colorful with it too!

That is all. Have a great weekend!

#fruit #healthyhabits #healthysnacks #healthyfood #healthylifestyle #parentingtips #teachthemyoung #eatclean

We have been nominated for BEST OF JERSEY SHORE!!!

I’m so pumped and this wouldn’t be possible without our loyal members! Thank you to all past, present and future clients for giving us the opportunity to be a part of your health and fitness journey! Getting the email a couple weeks ago, I was surprised, excited and so grateful! I can’t wait for Hanley Strength to grow with you this year.

How to vote ⬇️

✨Visit https://bestofjerseyshore.com/

✨Click the “VOTING STARTS HERE” link

✨Select LIFESTYLE & BEAUTY

✨Select ALTERNATIVE FITNESS CLASS or GYM and select HANLEY STRENGTH SYSTEMS

✨Once the votes are in the ballot, click the SUBMIT BALLOT button and your vote is cast.

‼️Make sure you complete the 5th step so it submits your vote‼️

You can vote everyday from 2/14-2/28.

Thank you 🙏🏻
Mike

Building healthy habits and being consistent is the key to a balanced and fulfilling life!

It’s not about making drastic changes overnight, but rather about taking small, sustainable steps towards a healthier lifestyle. Whether it’s eating nutritious meals, exercising regularly, or practicing self-care, consistency is what will help us achieve long-term success.

Remember, Rome wasn’t built in a day, and neither are healthy habits. It’s all about progress, not perfection. So, let’s focus on making small, positive choices every day that contribute to our overall well-being.

📆 Set achievable goals, create a routine, and hold yourself accountable. Surround yourself with supportive people who share your vision and encourage you to stay on track. Together, we can achieve greatness!

So, let’s commit to building healthy habits and being consistent. Remember, every small step counts! You’ve got this! 💪✨

#healthyhabits #consistencyIskey #wellnessjourney #progressnotperfection #healthiswealth swealth

Here are 3 great mobility drills that we love to incorporate into our daily warmups. They cover all bases hitting the hips, glutes, thoracic spine and shoulder area. So next workout try giving these warmup drills a try and let me know what you think!

#mobility #warmup #flexibility #pliability #stretch #health #fitness #health #wellness #hips #thoracicspinemobility

Happy hump day gang! Here are two great variations to use in your training that add some variety and time under tension to your exercises. The first one is the see-saw press variation that you can to take any basic pressing or rowing movement and add some stability and core recruitment to it. I am doing a see-saw overhead press variation which creates some opportunity for the shoulders and thoracic region to stabilize while moving in opposing direction on each side. Tons of core stability as well. The second overlooked method is using tempos in your exercises. This creates more time under tension which is great for recruiting different muscle fibers. I incorporated this method into a shoulder superset in which I did a lateral, front and rear delt raise with no rest in between. This creates a killer burn and helps really blow up the shoulders. Below is the full shoulder workout.

1a. KB Seesaw Press - 4 sets x 10 reps each side
2a. DB Tempo Lateral Raise - 3 sets x 12 reps
2b. DB Tempo Front Raise - 3 sets x 12 reps
2C. DB Tempo Cable Reverse Fly - 3 sets x 12 reps

Next time you hit shoulders give this workout a try!

#shoulderworkout #upperbodyworkout #strength #fitness #bodybuilding #fitnesslifestyle

Just a friendly reminder to give yourself a break when starting or restarting a fitness program and take it nice & easy!

Nobody said you need to come out of the gate full steam ahead to get results. Doing something is more than doing nothing so slow down, ease yourself into it and don’t rush the process! Focus on the journey and not the destination so much!

Follow us for more fitness tips!

#fitness #fitnesstips #exercise #healthylifestyle #strength #training #slowdown

Here is a great core circuit I finished my workout with tonight. Hits all sections of the abdominals. Here is what I did:

3 Rounds:
A1. Hanging Leg Raises x10
A2. Side Plank Knee to Elbow x10
A3. Kneeling Cable Crunch x10

Next time you hit your core give this a shot!

#core #corestrength #fitness #strength #abs #coreworkout

If you are feeling bored with your conditioning pieces either on your off days or at the end of your strength work give this kettlebell complex a go and let us know what you think.

This finisher is a great way to hone in on the snatch technique by breaking it down into three parts. Although you won’t be thinking about your technique by the 2nd or third round of this as it can get really spicy for the lungs. Rest one minute between rounds and hit 3-4 rounds.

KB Complex:
5 Swings
4 High Pulls
3 Snatches

Switch arms without putting bell down. Reat 1:00 between rounds.

#kettlebell #kettlebells #swings #cardio #fitness #metabolic #conditioning #finisher

Here’s a great upper body push/pull superset pair of exercises that I like to do for higher rep volume sets. The stability ball cable chest press is a great exercise for stabilizing the core while hitting the chest and shoulders. Next upper body day give these two exercises a try!

#strength #fitness #upperbody #bodybuilding #hypertrophy #health #strengthtraining

Here is a nice conditioning piece we did in today’s class. This is an interval style workout that keep you nice & sweaty!

4 Rounds x AMRAP 5:
30 Kettlebell Swings (53/35)
30 Box Jump Overs (24”/20”)
Max Calorie Bike Erg

Rest 3 Minutes Between Rounds
Score: Lowest Round of Calories

Give it a try and for a free class just DM us

#metabolic #conditioning #metcon #crossfit #fitness #cardio #healthylifestyle #group-fitness

Here is a great Full Body Circuit Workout that involves very little equipment and hits everything with lots of core work blended in. Here’s what we did:

2 Rounds:
Walking Lunges x 20ea
Goblet Squat ISO Hold x :30
Glute Bridge Floor Press x 20
Push-up ISO Hold x :30
Plank Shoulder Taps x 20ea
Plank x :30
Staggered Stance RDL X 15ea
DB Bent Over Row x 20
Batwing x :30

I finished up with 30 minutes of steady state cardio on the Bike Erg.

#strength #fitness #metabolic #fullbody #conditioning #fitover50 #healthylifestyle #training #coaching

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Fitness For Anybody, And Everybody, And Every Body!