At Home Workout Video

At Home Workout Video

Please try the at home workout video below. Click on the link and review the exercise descriptions and modifications offered.  

Access to the online personal training and nutrion program will be available to ALL WFOB MEMBERS on Monday, March 16th. Instructions will be sent in a follow-up email. 

To promote social distancing and for the safety of members/guest and staff, WFOB has suspended classes the week of 03/16/2020. We will continue to communicate updates regarding next week.

The club will remain open regular hours with access to equipment. Please be diligent and continue to clean with the EPA recommended product provided as well as remain 6ft apart when onsite.  
 Let’s Stay Positive and Slow the Curve Together. 

Complete each exercise for 30 to 45 seconds with 10 – 15 seconds rest. Repeat 3 – 5 times. Modify as needed. Rehydrate as necessary. 

1. T- Squats. (Modify by stepping side to side and squatting – eliminate the jumping.) Remember to engage the core and keep a flat back when reaching down. 

2. Mummy kicks. (Keep your palms facing your body and arms straight. Take your time. Control the movement. Exhale with every leg raise. Don’t let the legs fall to the ground.)

3. Shuffle side to side with burpees at each end. (Modify by eliminating the burpee and squat or add a plyo jump to each side). 

4. Modified Plank to Plank. (Modify by placing the knees on the ground as needed. Don’t tuck the chin to chest. England the core and place hands directly under shoulders when lifting the body up. BREATH. Keep the body in a straight line. Quality of movement is more important than quantity.)

 5. High Knees. (Modify by eliminating any jumping and alternate leg lifts. Or choose running in place.)
Disclaimer: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.