16 Manor Parkway
Salem, NH 03079
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M-W: 4:30am – 10pm;
Th&F: 4:30am – 9pm;
S&S: 6am – 5pm
Open Columbus Day 4:30am-10pm

Phone: (603) 893-8612
Fax: (603) 898-6211
[email protected] contact us

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On The Go Workout

Warm Up(no equipment)

-Side Steps

-Side Bends

-Trunk Twist(twist torso side-to-side)

-March In Place

-Walking Jacks(jumping jacks without the jump)



1. Hip Adductions(with loop)
With loop around ankles or above knees, lift leg out to the side and back to neutral for 12 reps. With same leg, sweep leg in towards other leg and back to neutral. Continue for 12 reps, switch legs. (2 sets)
2. Squat w/Forward Kick(with loop)
With loop around ankles, squat position, lower hips with weight in heels, as you come up lift leg to front with soft knees. Continue for 12 reps, switch legs. (2 sets)
3. Butt Kickers(no equipment)
Run in place while kicking heels to glutes. (15secs)
4. Glutes Bridge(with loop)
Sit on floor with loop above knees, lay down, legs bent, feet on floor. Lift hips while squeezing glutes, controlled movements. Continue for 12 reps. (2 sets)
5. Flutter Kicks(with loop)
Lay on back with loop around feet and hands behind your head, lift legs to 90degrees and bicycle legs in air. Slow and controlled.
6. Squats(with tubing)
Stand with both feet on tubing, hold hands close to hips, palms in, lower hips and push up from your heels. Continue for 12 reps. (2sets)
7. Mountain Climbers(no equipment)
In plank position, arms and legs straight, squeeze glutes, pull shoulders away from ears, in a running motion alternate pulling left leg and right leg into chest. (15secs)
8. Side Lying Hip Abductions(with loop)
Lay on your side with loop just above knees, knees bent, feet together and stacked, Lift upper knee slowly, while keeping feet together. Continue for 12 reps, switch sides. (2 set)
9. Squat w/Rear Kick(with tubing)
Step on tubing with both feet, cross tube into “X” shape, hold handles at hips with palms facing in, squat position, lower hips with weight in heels and kick one leg back, repeat with other leg. Continue for 12 reps. (2 sets)
10. Plank Jack(no equipment)
In straight arm plank position, feet together, jump feet wide, then jump feet together. (15-20secs)
11. Lat Pull Downs(with tubing)
Bring tube over head, choke up, handles will hang, Row elbows back and downward. Continue for 12 reps. (2 sets)  12. Chest Press(with tubing)
Wrap tube behind back, handles out straight in front of you, palms down, slowly bring elbows back then push arms straight out to front. Continue for 12 reps. (2 sets)
13. Over Head Press(with tubing)
While standing, step on center of tubing with one foot, hold handles with palms out and elbows at 90degrees, press up and bring hands together overhead. Continue for 12 reps. (2 sets)
14. Front Shoulder Raise(with tubing)
Step on center of tubing, palms down, lift one arm at a time straight up to the front, stopping at shoulder level. Alternate arms for 12 reps. (1 set)
15. Runners Lunge w/Knee Lift
Lunge back with right leg, as you step out of lunge right leg comes forward to high knee. Continue for 30 seconds, switch legs and repeat. (1 set)
16. Side Shoulder Raise(with loops)
With loop around wrists, palms in and arms at 90degrees, pressing elbows into your side, slowly lift arms and elbows up to the side, keeping 90degree shoulder height at all times. Continue for 12reps (1 set)
17. Tricep Kickback(with loops)
While standing step on center of tubing, hinge hips back, chest and upper arms parallel to floor, neutral spine, palms in, elbows at 90degrees. While keeping elbows stationary “kickback” weight, moving forearms only. Continue for 12 reps. (2 sets)
18.  Alternating Bicep Curls(with tubing)
Step on center of tubing with both feet, elbows at 90degrees, palms up in handles, with elbows stationary, curl one arm at a time up to shoulder. Continue for 12reps. (2 sets)                                                                                                       19. Calf Raises(no equipment)
Stand with feet hip distance apart, lift heels up and lower without heels touching the floor. Continue for 12 reps. (2 sets)
20. Abdominals(no equipment)
Bicycle Crunches – Lay on back with knees up, hands behind head and bring opposite elbow to opposite knee. Continue for 12 reps. (2 sets)
Ankle Reaches – Lay on back with knees up and feet flat on floor, slightly lift upper back off the floor and rock from side to side, reaching fingers towards the ankle on the same side, keep momentum and alternate sides. Continue for 12 reps. (2 sets)

Stretches(no equipment) Hold each stretch for 15seconds
– Bring one leg forward(bent), other leg straight back(half lunge), as you bring arm across your chest, hold arm with
opposite arm. Repeat with other side.
– Standing straight up, raise arm overhead, bend elbow and reach your palm towards the center of your back, keeping
elbow close to ear, Repeat with other arm.
– Standing straight up, bend one knee back and grab your foot behind you. bring foot close to glute and lean forward
slightly to feel stretch, Repeat with other leg.
– Standing straight up, place ankle over opposite knee, lower hips and hold. Repeat with other leg.