It does not matter how old you are and what is your body shape, the following are the five of the best exercises you can ever do and of course they bring countless benefits for you. Have a look at them:   Swimming     Swimming is one of the greatest exercises you can do in your lifetime. Swimming comes with a huge number of advantages, and this is the reason behind why it is so special. It involves an intense work out for your arms and legs, and it…

Exercise is a great way to work the muscles, use sugar stored in the body, and to help regulate body weight. However, working out in the gym can be monotonous at times. This is where the swimming pool comes into play.   Water-based exercises are easy on the joints. You can also get a better workout in the water due to the increased resistance and surface area of the water compared to the air. So, here are 5 in-water exercises that will help you stay fit:   1. Jogging. Many…

CASS Fitness is excited to help provide free outdoor fitness classes every Tuesday at 6:30 PM to 7:30 as part of the Parks at Walter Reed. We started on May 23, 2017, and the classes will go on until October 24, 2017.  Our classes are a circuit style with stations focusing on full body strength, core strength, and cardio.  The classes are taught to accommodate all fitness levels.  All exercises are modifiable to accommodate any potential injuries you may have.   The classes take place on the old Walter Reed…

Here is a one minute medley of different Side Plank exercises to challenge your core (especially your obliques). When you are doing more than a minute with the traditional Side Plank, it is time to incorporate more challenging exercises. If you do not know how to do a Side Plank, you need to lie on your side on a mat, carpeted, or any cushioned, firm surface. Place your forearm on your mat under your shoulder and make sure it is perpendicular to your body. Place your upper leg directly on…

Over the next few weeks, I will show you how I shake up cardio and utilize it as a fat loss and strength training combination. I lift weights four to five times a week, and I work out five to six times a week. Usually Tuesdays are a good cardio day for me. Mondays have recently consisted of supersets with biceps and triceps often taking no breaks except to go to my next group of exercises. I finish off with running speed work mainly outdoors when the weather is nice.…

If you train with a CASS Fitness trainer, you more than likely have experienced a battle ropes routine with one of us if we have enough space to set them up. You may also see my videos or Instagram posts with the Battle Ropes. Why do I like them so much? Here are a few reasons why they have popped up in many CASS Fitness workouts, including the regular routines of our trainers: Battle Ropes are an excellent tool to spice up your cardio and strength routine, no matter what…

CASS Fitness would like to give a warm welcome to Adrian Nicotra. He is our newest certified personal trainer. Adrian is an NASM Certified Personal Trainer and he is currently working on his NASM Corrective Exercise Specialist certification. Adrian lives in Alexandria, VA. He trains in Alexandria, Arlington, Falls Church, Tysons, McLean, and Vienna. He specializes in strength training, corrective exercise, fat loss, weight loss, and bodybuilding. Adrian is an excellent motivator to his clients inside and outside of the sessions. He inspires them to be their very best and…

If you are not familiar with Muay Thai, it is the national sport of Thailand, and one of the most effective stand up fighting systems in the world. Practitioners of Muay Thai are incredibly fit and develop strong, athletic bodies. This system of martial arts uses powerful strikes with the hands, elbows, knees and feet. This is why Muay Thai is known as “The Art of 8 Limbs.” In the past, martial arts based fitness programs were either too “dance oriented” or they limited the instructor by only offering a…

Here is a quick five minute CASS Fitness ab routine that will challenge you. Now, I am not going to say some nonsense like this will get you ripped. Remember, proper nutrition and exercise will get you there. However, core strength is built through ab routines like this. Core strength is something all CASS Fitness personal trainers preach and implement heavily in our workouts. Your core is the most important part of your body. Do not ignore and skip your core workouts! You will do each of the ab exercises…

Well for everybody out here on the east coast, you may not need us to remind you are snowed in today! However, that does not mean you cannot get a great workout in. This workout can be done with just a mat or thick carpet. All you need is some motivation, good music, and your bodyweight! However, weights are optional if you have them. We strongly encourage you to use them! This is our SNOWED IN WORKOUT! Start off with the warm-up as pictured below: Do each exercise back to…