Cable Tower Total Body Workout

In this week's instructional video I will be demonstrating how to perform a total body workout using the single handle attachment for the cable tower machine. This workout will be broken down into two separate circuits, making sure to hit all planes of motion. Make sure to perform each exercise in the circuit back to back with minimal rest in between. You can perform anywhere from 2 to 4 sets with 12-15 repetitions per exercise. Enjoy the workout and let me know if you have any questions in the comment section below.

How To Use Common Machines In Your Gym

In this video I will be demonstrating some common exercises, as well as another movement that can be performed from the same piece of equipment. In residential and corporate fitness centers, where space and equipment choices can be limited, it's important to be able to get the most out of each piece of equipment. Let me know what you guys think about the exercises demonstrated by commenting in the section below!

Strength Training Plan Made Simple!

When you guys train, do you prefer total body workouts, body part splits, or training an individual muscle?  With so many different ways to train, each having their own pros and cons, it's no wonder people get confused on how to workout!


In this video, I'll be demonstrating a favorite method of mine for performing a total body workout, using the pull, push, leg, abdominal template. Feel free to plug in your own exercises, or you can use the ones I suggested for your own training! 

Nonconventional Treadmill Exercises!

Your treadmill workouts shouldn't have to be the same old boring routine that you've been doing for the past year. Just like resistance training, your body will adapt to the stress which is placed on it, often resulting in a plateau in progress over time. The same rule applies to cardiovascular training. You need to add some variation within your cardio workouts so your body remains challenged, and to also keep your workouts "fresh and fun"! 

Check out these exercises you can perform from the treadmill either as a separate workout, or incorporated within your normal treadmill routine. These exercises will not only add variety, but also aid in your fat loss and cardiovascular goals.  Let me know what you guys think by leaving a comment in the comment section below! Have fun!

Rope Attachment Total Body Workout!

You don't need a TON of equipment to get in a solid total body workout. That's why this week I wanted to demonstrate a total body workout that you can do just by utilizing the rope cable tower attachment. Their's no need to use different handles for different exercises when you have a rope and an arsenal of exercises to go along with it! 
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This workout would be great for those times when space and time are limited within your residential or corporate fitness center! Give the workout a try and let me know what you thought in the comment section below! 

Strength Training Program for Beginners!

Have you ever walked into your residential or corporate fitness center scratching your head because you had no idea where to begin?  In this week's video, I've outlined a basic total body strength training template you can use when going to the gym! Having a plan will always make your workouts more productive. I've also highlighted a few examples of different exercises you can use to create your own workout.

This week's video was shot on location at Delray Station Apartments in Delray Beach, Florida! If you are a resident of this community don't forget to sign up for your complimentary training session with Prime Health Management! Send us a message for details.

Killer Complexes to Lose Body Fat!

A complex is a series of exercises to be performed one right after another with no rest in between, and is usually done with the same piece of equipment. In this video I will be showing you 3 of my favorite complexes that can be done in your luxury residential or corporate fitness center. All you will need is a cable tower machine, a circular plate, and a set of dumbbells of your choice. You will perform 3 total rounds of each complex, making sure to complete each exercise before beginning the next round. Perform anywhere from 8-12 repetitions per exercise.

My Top 5 Exercise Technique Mistakes!

This video is for anyone that is possibly unsure of the execution of their form while performing some common exercises in the gym.  If you are a beginner or even an intermediate lifter, I urge you to watch this video to see if you can relate to any of these issues regarding exercise form. 
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This week's video was filmed at the Caspian Delray Beach. If you are a resident of the Caspian don't forget to sign up for your complimentary personal training session to be done in the comfort of your own, private fitness center.  Email Chris at primehealthmanagement@gmail.com to get started. 

Swiss Ball Exercises!

Are you looking for more variation within your workouts?  Are you tired of the same old boring routine that you've been doing for the last two years?  Why not incorporate the Swiss Ball into your workouts?  The Swiss Ball is a great way to make some of the more common exercises you may  be familiar with a little more challenging.  Also, for those of you who train out of your community or corporate fitness center, space and equipment options can be limited.  Most fitness centers have a few Swiss Balls, so I hope that you are able to take with you a few of these exercise I'm about to show you!  

TRX Exercises for Beginners

This video is for anyone that is relatively new to the TRX, or would like to make sure their technique is correct. I will be reviewing a few common exercises and demonstrating the correct and incorrect form. The TRX is an amazing piece of equipment which uses your own body weight for resistance. When training in corporate or residential fitness centers, space is always a factor, so I would highly recommend incorporating the TRX into your workouts. It's portable, lightweight and very user friendly.

Total Body Resistance Band Workout!

Have you ever considered incorporating resistance bands into your workout routine? Not only are bands a great tool to help build muscle and strength, but they can also be incorporated on a recovery day to offer a little less training stimulus for when your body is less than optimal. For beginners, I like incorporating bands into their regular workouts because bands can be less intimidating than regular weights, yet offer enough resistance to build a solid baseline of strength. For the more advanced lifter, incorporating bands can offer some temporary relief to tight muscles and joints as you recover from a previous strenuous workout.

Stretches For Office Workers

Today, I've compiled a list of my top 5 stretches every office worker should be doing. If you find yourself spending a lot of time sitting, you may be suffering from certain issues such as tightness in the lower back, stiff shoulders, or even fatigue. To help with these issues, I recommend incorporating this 5 minute stretch/mobility routine into your daily workouts. I guarantee you will see and feel results after the first week! If you have any questions pertaining to the exercises in the video, please comment in the section below and I will be happy to reply.

How To Use The Lat Pulldown Machine

Have you ever wondered if you were using the Lat Pulldown Machine in your fitness center correctly, and with proper form?  In this video I will be demonstrating a few different exercises that can be done on this piece of equipment, as well as showing you correct and incorrect form.  I hope this will clear up any questions you may have regarding exercise technique when it comes to this machine.  

How To Train Your Glutes On The Cable Tower Machine

A cable tower machine is a fairly common piece of equipment in any residential or corporate office building's fitness center. However, do you know how to properly utilize it to train your glutes and other muscles in your legs? In this video, I'm going to break down and demonstrate a few of my favorite glute exercises in order for you to get that strong lower body that you're probably looking for. And guess what, you only need one piece of equipment, the cable tower machine.

5 Hacks To Make Dumbbells Feel Heavier

Does your building's fitness center only have dumbbells that go up to 30 or 40 pounds if you're lucky? Did you know that their are training techniques that you can start incorporating to make those dumbbells feel heavier than they actually are? In this week's video I will be showing you 5 hacks to make this possible when it comes to chest exercises. The exercises range from easiest to hardest so make sure you master each hack in order before progressing to the next one. Have fun and leave a comment below if you have any questions.

Squat Progressions Using Minimal Equipment!

Are you looking for ideas on how to progress your squat? Does your community or corporate fitness center have minimal equipment? Not to worry, Prime Health Management has you covered! In this week's video I will be demonstrating how to progress a basic squat into a more challenging squat. These variations will definitely leave your legs feeling like rubber if done correctly. Remember to always consult your fitness centers personal trainer if you are unsure of the proper technique for these exercises.