Propel Fitness Center

Happy Memorial Day! Today we remember the lives of the Men and Women who sacrificed their lives for our freedom. We thank them, current active, and retired service members for their service.

Added two step mills to the gym! Grab a friend and come do some cardio. #propelfitnesscenter

Jennifer hit 175 for a 3RM! Back in January, this was her 1RM. Great job!

Even though we love hitting some ab work, the revealing of them starts in the kitchen! Who agree’s? #propelfitnesscenter

Take care of your body. #propelfitnesscenter

New equipment in! Great addition’s to have. New glute drive will be nice to build the booty!

Monique crushing some TRX Inverted Rows! Her Core is one of the strongest in our gym!#propelfitnesscenter

Steve setting a new PR at 410lbs to finish our training block on Sumo Deadlifts! #propelfitnesscenter

What’s your thoughts that you are going to turn into action this new year? #propelfitnesscenter #healthystart

Always fun to watch our members crush new PR’s! Here is Amanda hitting a 20lb PR at 170lbs. Definitely has more! Good neutral spine and excellent hip position. #propelfitnesscenter

Stay disciplined. Results will follow. #propelfitnesscenter

New squat rig is up and ready for use! #propelfitnesscenter

One of our members cranking out some weighted pull-ups with a 15lb dumbbell! Pretty impressive @dwise0814 #propelfitnesscenter #strongwoman

Exciting news to share! We are now offering a 24/7 access gym membership. Our policy since day 1: NO enrollment fee, and NO contract. We do month-to-month! If you or someone you may know is interested in getting started, message us for more details. As always, we still prioritize our awesome classes and personal training sessions. With classes, you get a free trial week to test out the water and see if you can keep up! With Personal Training, we offer the first session free with one of our incredible trainers! Please like and share with someone you know who would be interested!

Here's another one for you to test out your endurance! Complete circuits in order. C1: 5 sets. Rest 1 min after set. 3 sec count. 10X- Pause Pike Push-ups... 20X- Mountain Climbers RL=1 10X- Negative Sit-ups C2: EMOM. 1st=2X, 2nd=4X... Push-up (floor to lockout) Jump Squat *Start at 2 reps, climb by 2 each round until caught by the clock. https://www.youtube.com/watch?v=bcqUnacLQOk

Little easy leg day! For time: 20-16-12-8-4 KB/DB Swing 30 sec- Right Side Plank... KB/DB Goblet Squat 30 sec- Left Side Plank KB/DB Suitcase Deadlift RL=2 30 sec- Regular Plank https://www.youtube.com/watch?v=aliua_dZ_LY

Let's see how fast you can knock this one out! Complete for time. Any order/rep scheme. 50X- Burpees 100X- Plank Shoulder Taps RL=2... 150X- Sit-ups 200X- Sprinter Lunge RL=2 https://www.youtube.com/watch?v=ddjm_Qb3fJ4

New workout for you to hit! 5 Rounds. AMRAP in 30 sec: 15 sec rest between. Hip Thrust Alt. Reverse Lunge... Supermans Weighted Bent-over Row Side Shuffle (10Y) https://www.youtube.com/watch?v=oZmYzw1QY7U

Here's a burner on the chest, legs, abs, and lungs! Comment below on how many rounds you get through!!! AMRAP in 25 Min. Start at 2 reps, climb by 2 each round. Push-ups Bicycle RL=1... Weighted Thruster Run 200Y https://www.youtube.com/watch?v=KBwG1xPzaNg

Nice little Glute burner! Check it out. Complete circuits in order. C1: 4X20. Rest 30 sec after set. Quadruped Hip Extension... Single Leg Hip Thrust C3: 4X20. Rest 30 sec after set. DB Lat Pull-over DB Hammer Curl C3: 4 Rounds for time. Run 400Y 20X- DB Snatch RL=2 https://www.youtube.com/watch?v=EjwK4Co_ypM&t=15s

Here’s another one to try! HOME Workout- Saturday 04/04/20 Complete 5 Rounds. Rest as needed. ... 25X- Glute Bridge 20X- Toes to Bar (TTB) or Lying Leg Raise 15X- Chin-ups or DB Suitcase Row 20X- Sit-ups 25X- Squat Jumps

Try this one out!!! HOME Workout- 04/03/20 Compete 5 Rounds. Rest as needed.... 10X- Stationary Lunges (per side) 30 sec- Squat Hold 15X- Diamond Push-ups 15X- Weighted Tricep Kickbacks 30 sec- Hollow Hold

Try this one out tomorrow! HOME Workout- 04/02/20 Complete circuits in any order. Each circuit is for time. Rest 2 min between circuits. ... Reps: 20-16-12-8 C1: Bulgarian Lunge Frog Pumps C2: Weighted Bent-over Row Weighted Bicep Curl C3: Skier Lunge RL=1 Superman’s

Give this one a shot tomorrow! HOME Workout- Tuesday 03/31/20 Complete circuits in order. ... C1: 5 sets. Rest 30 sec after set. 10X- Pause Push-ups 15X- Pause Reverse Scapular Push-ups *3 sec pause C2: 4 sets. No rest. 15X- Crunches 15X- Leg Raises 10X- Starfish Sit-ups RL=1 C3: EMOM until you cant keep up. Burpee *1st min=1rep, 2nd min=2rep

Here is another workout for you to try tomorrow! Check it out and give it a go. HOME Workout- Monday 03/30/20 Complete circuits in order: ... C1: 3X15. Rest 30 sec after set. Platform Alt. Reverse Lunge (RL=1rep) Side Lying Hip Raise C2: 3@30sec. Rest 30 sec after set. Side Plank Adductor Hold Wall Sit C3: For time: 25-20-15-10. Jump Squats Sit-ups

Short and Spicy! Give this one a shot. Saturday 03/28/20- Workout Complete in any order/rep scheme for time: ... 125X- Air Squats 100X- V Sit-ups 75X- Strict Pull-ups (modify to Bent-over Row) *Every 3 minutes, stop and do 10 Burpees.