Genesis Health Clubs Blog

  Today, we present our members and the public with an at-home workout for all ages and skill levels. The following bodyweight workout is designed for your upper body, with no weight machine or free weights needed. Let’s get it, fit fam!   Upper Body Workout You Can Do At Home   Part 1   Bird Dog Crunch - 30 reps (15 reps each side) Begin on all fours in a tabletop po… Read Article

One HIIT Workout, Three Variations! Depending on your workout experience level – beginner, intermediate, advanced – perform the workout that best suits your skills and ability. Perform each move 30 seconds on, 30 seconds off for however long the workout takes: Beginner (10-15 minutes) Intermediate (20 minutes) Advanced (30 minutes)   Wanting to know what HIIT can do for you a… Read Article

Complete all exercises for a whopping total of 500 reps, and feel confident and accomplished today! Rest when needed. 500 Rep Challenge   50 high knees 50 pushups 50 sit-ups 50 snap jumps 50 pulse squats 50 burpees 50 mountain climbers 50 tricep dips 50 step-ups – 25 each side 50 ab bikes   Workout from https://www.froyotofit… Read Article

Grab some light to medium dumbells, it's time for an awesome shoulder workout!  Genesis Shoulder Workout: Weight external rotation - 2x8 reps each side Hold weights out in front of you and rotating to either side Lateral Raises - 3x10 reps/12 reps/15 reps Front Raises - 3x15 reps Up Right Rows - 3x20 reps Overhead Shoulder Press - 3x15 Shoulder Shrug - 3x15    … Read Article

Arms and Abs Workout Complete each circuit as many times within 8 minutes then repeat! This 30-minute arms and abs workout is sure to make you sore tomorrow. Circuit 1 Jacknife Abs – 20 total (10 each leg)   Tricep Dips – 15   Striaght Leg Situps with a Twist – 10 each side   Pushups – 15       Circuit 2 Toe Taps … Read Article

Medium to heavy weights or no weight at all. It's up to you! Don't have weights at home? Find items at home to use such as a gallon of milk or laundry detergent. 30 seconds each move 15-second rest – 1 minute per combo 1-minute rest between each set   Set 1 Squat (Option: Hold weights at shoulders) Reverse Lunge - alternating (Option: Hold weights at sides) … Read Article

3 sets – 5 moves per set – repeat for 2 rounds 30 secs per workout with a 15-second break in between A 1-minute break between each set Want to learn about the differences between steady state cardio and HIIT, or the benefits of HIIT altogether? Read the blogs below! benefits of HIIT HIIT vs. Cardio   Set 1 Cross Jacks – Stand with your feet shoulder-width apart and arms straight out. … Read Article

30 seconds per move, 15 second rest – 1 minute per combo move 1 minute rest per set   Set 1 Skaters Burpee Combo: 4 skaters – 1 burpee   Set 2 Squat Jump Bound – shuffle back Cross Jacks Combo: Sqaut Jump Bound Forward – Cross Jacks Back   Set 3 Butt Kickers In and Out Jump Squats Combo: 4 Butt Kic… Read Article

Work out those abs with this intense core workout!     Part 1 Dead Bug 3 sets of 15 reps Plank Punches 3 sets of 10 reps V-ups with Toe Reach 3 sets of 15 reps Rest 30 seconds!   Part 2 Plank Leg Extensions 3 sets of 15 reps Straight Leg Sit-ups with a twist  3 sets of 15 reps Crunch Leg Lift  3 sets of 15 reps Rest 30 seconds!    Par… Read Article

Stretches for your Arms, Back, and Neck! After arm day, stretch it out! Help yourself recover and get back to it, with these amazing upper body stretches! Do each stretch in 3 sets of 5 reps. Hold each stretch for 5 seconds.   Part 1 Single Arm Pec Stretch 3 x 5  Single Arm Lat Stretch 3 x 5 Forearm/Bicep Stretch 3 x 5     Part 2 Double Arm Lower… Read Article

Stretches for Your Glutes and Legs! Extra sore from a hard-core workout at Genesis Health Clubs? In need of some major stretch time? We got you! Here are some amazing lower body stretches that will help you recover. Do each stretch in 3 sets. Hold each stretch for 5 seconds.   Part 1 Hip Flexor Chair Stretch 3 x 5 reps each leg Inchworm 3 x 10  90/90 Hip Mobility 3 x 5 reps each leg … Read Article

Light to Medium Weight  Slow: 4 counts down, four counts up Quick: 2 counts down, 2 counts up Use At-Home Objects like water bottles if you don't have weights available!     Set 1 Traditional Pushups: 4 slow, 8 quick Tricep pushups: 4 slow, 8 quick Combo: 2 traditional pushups, 2 tricep pushups – repeat 4 times   Set 2 Bicep Curl: 4 slow, … Read Article

1 minute each workout with a 15-second break in between each move 30-second break between each set 2-minute break between each round   Set 1 Plank toe taps Single Leg Glute Bridge   Set 2 Plank Leg Lift Glute Bridges     Set 3 Side Plank Elbow to Knee Superman   Set 4 V Sit Toe Tap Reach Pistol Squat   S… Read Article

Bodyweight Workout for your Lower Body We've got an amazing body weight workout for you today! One that will fire up those legs and booty! This lower body bodyweight workout is perfect for both men and women, for levels beginner, intermediate and advanced!   Part 1 Forward Lunge - 20 each single leg Stand tall with feet hip-width apart and engage your core. Take a big step forward with yo… Read Article

We've got a great booty workout for you. We recommend doing this 4 times a week on alternating days. As you progress, each step should go up every 5. The goal is to reach 100.   GOBLET SQAUTS:  If you’re advanced, hold a 20-25 lb weight at your chest. Feet hip distance apart and squat squeezing your glutes when you stand. This can be done with just your body weight. Hold your arms acro… Read Article

Ready for Leg Day?   Supersets – do 12 reps of each exercise 3 times, then move onto the next circuit!   Superset 1   Bulgarian split squat (12 each leg) Double pulse jump squats   Superset 2   Reverse Lunge (12 each leg) Mountain climbers (12 each leg, 24 total)   Superset 3   Reverse lunge to knee raise (12 each leg) in/out jump… Read Article

Spell your name out with this fun workout! Do a combo of First Name only, First and Middle, First and Last, or all three! This 10-30 minute workout is perfect for your kids! Join them and make it a family exercise!   A - 8 Skaters B - 15 Jumping Jacks C - 10 Pushups D - 1 Burpee E - 10 Second Jog in Place F - 10 Arm Circles G - 20 High Knees H - 10 Ball Slams I - 4 Frog Jumps J - 10 … Read Article

30 MINUTE HIIT Workout Ready for HIIT at home? Complete as many rounds as possible in 30 minutes!    20 commandos – 10 each arm   20 mountain climber twist – 10 each side   20 reverse lunge to knee up – 10 each leg   20 side to side squat steps – 10 each side   20 frogger jumps   20 tricep dips  … Read Article

Cardio Workout Complete two times for time!   1 minute jumping rope If you don't have a jump rope, just pretend that you do to perform the move!   15 squats   1 minute jumping rope   15 pushups   1 minute jumping rope   15 tricep dips   1 minute jumping rope   15 lunges – each leg   1 minute jumping rope &nbs… Read Article

Ready to break a sweat? Here's a full body workout using only bodyweight!   Fully Body Workout Complete the list two times for time! 100 Jumping Jacks 20 Pushups 20 Goblet Squats 20 Commandos 20 Reverse Lunge to Knee Raise 1 Minute Plank 20 Burpees 30 Mountain Climbers 20 Tricep Dips   Workout from https://www.froyotofitness.co… Read Article

It's Leg Day! Complete each circuit as many times within 8 minutes, then repeat to a total of 32 minutes! Circuit 1 20 squats 20 squat jump bounds 20 forward lunges – 10 each side 20 jump lunges – 10 each side   Circuit 2 20 curtsy lunges – 10 each side 20 skater jumps – 10 each side 20 lateral lunges – 10 each side 20 in/out … Read Article

Our backs are part of our core, which makes up everything except our arms and legs. Almost every movement that we make can be traced back to our core, which is why it needs to be the powerhouse of our bodies. A strong, well-conditioned back can withstand more stress, and protect the spine better, than a back that has not been conditioned through exercise. Here are five back-strengthenin… Read Article

Count to 100 while you move through each move!  Moves interpreted by one of our own team member's 4 year old daughter! We'd love to see your child's interpretations of these moves in the comments below! Get your kids moving!    1-10: Bunny Hops   11-20: March in place   21-30: Windmills   31-40: Jog in place   41-50: Arm Circles &nbs… Read Article

  Fire up your Glutes with this Booty Workout Part 1 Donkey Kicks 3 sets of 15 reps Pulse Lunges 3 sets of 15 reps Squat Jump 180 3 sets of 15 reps    Rest one minute!   Part 2 Fire Hydrants 180 3 sets of 15 reps Lateral Squat 3 sets of 15 reps Single Leg Sit to Stand 3 sets of 15 reps  Rest one minute!   Part 3 Hip Bridges 3 sets o… Read Article

  Conditioning Workout Tuck Jumps 3 x 60 seconds Butt Kickers 3 x 60 seconds Rest for one minute!   Double Leg Square hops 3 x 60 seconds Single Leg Hops Sideways 3 x 30 seconds each leg High Knees 3 x 60 seconds Rest for one minute!     Burpees 3 x 60 seconds Single Leg Hops Forward/Backward 3 x 30 seconds each leg &nbs… Read Article