First Step Fitness

SAVE THE DATE!! Friday, June 18th from 9:30am-3:30pm! Join us for our annual blood drive!! Book your appointment today to help save up to 3 lives!

BIG ANNOUNCEMENT! . . WE JUST LAUNCHED OUR NEW AND IMPROVED WEBSITE! Link in bio! .... . This has been months in the making and we are so excited to finally announce the re-boot of our website! First Step Fitness has come so far from when we first opened back in 2009, and we felt it was time to give our old website a little spicing upto match where we’re at now! . If you’re ready to become part of our TEAM and FAMILY, click the link in our bio! The first 10 people to contact us through our website will receive a FREE 2 week trial of our Team classes! . #firststepfitness #oneteamonefamily #longbeach #longbeachgym #family #gymcommunity #gymfamily #coach #longbeachcoach #justmove #justdoit #weightloss #weightlossjourney #fitness #tnessjourney #muscle #musclebuilding #marketing #advertising #clientbuilding See more

DAY 8-UPPER BODY-no equipment version - X4 rounds of supersets Supersets are sets of 2-3 exercises that hit the same muscle group with each exercise. They are meant to maximize the use of that muscle, fatigue that muscle group faster, and help minimize your time spent on one muscle group. Bicep curl into shoulder press x15... superset: hammer curls x burnout Tricep extensions x20 each arm superset: tricep dips with knee drive x20 Close grip tricep push ups x10 superset: wide grip chest push ups x10 Single arm bent over rows x20 each arm superset: lateral raises x15 / rear delt flys x15 - Push up tips: Keep your core tight Keep your shoulder blades tucked down and in their pockets Keep your shoulders over your hands at all times-you may feel like you’re pushing forward as you come down Shoot your elbows BEHIND YOU not out to the side as you come down (this will in turn keep your shoulder blades tucked down) See more

DAY 7-No equipment HIIT circuit - X4 rounds / add 5 reps every round - burpees x15... rotating squat jumps x5 each direction high kick toe touches x10 each leg single leg hip thrusts x15 each leg plank touches into plank side crunches (touch / touch / crunch / crunch=1 rep) x10 *modifications follow each exercise* - Tips for hip thrusts: Keep your chin tucked into your chest and chest facing forward-NOT up towards the ceiling Walk your foot out so you only feel it in your glutes and hamstrings NOT your quad Point your toes up and push through your heels Tuck and curl your pelvis under at the top to get full extension- there should be a straight line from chest down to knees - Limit your rest time between exercises and get moving! Workouts don’t have to be extreme and use a lot of weight, you just have to MOVE YOUR BODY! See more

DAY 6-PUSH DAY AND ABS-No equipment version - X4 rounds jumping press outs x1 min squat and rotational press x20... elevated walkouts with shoulder taps x10 full walk outs pull throughs with push ups x10 each side plank comandos x30s each side single leg V-ups OR single leg bicycles x15 each side / sit up press into Russian twist x20 *modifications to follow each exercise* - This circuit is all about keeping you moving. Limit your rest times and keep your abs tight through every exercise. Get creative with your weights and challenge yourself to try a new exercise! See more

PUSH: DAY 4-no equipment version - X4 rounds-30 second rest between each exercise - push up into shin taps x15... weighted jumping jacks x1 min/ squatted quick press outs x30 seconds lateral skaters x1 min (add 15 seconds every round) banded triceps dips with knee drive x30 (x15 each leg) single arm Z press x20 each arm *modifications follow each exercise* See more

LEGS-DAY 3no equipment version - AMRAP (as many rounds as possible)-25 minutes - The goal of an AMRAP is to get as many rounds of this circuit as possible in 25 minutes. It’s a competition against yourself to see how far you can push yourself within a short amount of time.... - AMRAP tips: pace yourself throughout the circuits take it one exercise at a time find what exercises you need to spend time on and what exercises you can make up some time on - slider mountain climbers x 30 each leg / tuck ins x 15 pulse squats x3 into squat x20 slow Bulgarian split squat x15 each leg lateral hurdles into burpee / tuck jump x8 each side *modifications to follow each exercise* - Let us know if these videos are helpful or if you want us to include form tips! See more