Therapeutic Fitness; Medical Exercise   Fairfax Fitness & Self-Defense

Personal Training & Personal Protection

Education & Experience Are What Set Us Apart

Corrective Exercise – Clinical Fitness – Functional Movement

Self-Defense – Tactical Fighting – Combat Martial Arts

Exercise Library

The following list represents only a handful of exercises and is not meant to be exhaustive.   The exercises are grouped by muscle group/function and there will obviously be some overlap.  These movements were chosen to because they do not require much equipment. 

CYA notice:  The videos and exercises demonstrated are for reference purposes only.  They are in no way intended to take the place of a qualified, certified, and educated fitness professional.  The videos and exercises are not meant to diagnose or treat any health related condition.  It is recommended that you consult your physician prior to beginning any exercise program.


Crossed Leg Sit Up

Fifer Scissor

Leg Climb

Mason Twist

Oblique V-Up

In Out

Roll Up V-Up Combo

Seated Bicycle

Seated Crunchy Frog


Chair Dip

Congdon Curl

Cross Body Curl

Hammer Curl

In and Out Biceps Curl

Lunge Kickback Curl Press

Lying Down Triceps Extension

Open Arm Curl

Overhead Triceps Extension

Preacher Curl

Side Leaning Triceps Extension

Sphinx Push Up

Static Biceps Curl

Two-Arm Triceps Kickback - Flip Grip Kickback


Back Fly

Close Grip Overhand Pull Up

Congdon Locomotive

Corn Cob Pull Up

Elbows Out Lawnmower

Heavy Pants or Bent Row

High-Pull Side Row

Lawnmower or Single Arm Bent Row

Plank SIngle-Arm Dunmbbell Row

Reverse Grip Bent Over Row

Reverse Grip Pull Up

Standing Swimmers

Switch Grip Pull Up

Towel Pull Up

Wide Front Pull Up


3 in 1 Push Up

Decline Push Up

Diamond Push Ups

Dive Bomber Push Up

Military Push Up

One Arm Balance Push Up

One Arm Push Up

Plange Push Up

Plyo or Clap Push Up

Push Press Push Up

Reach High and Under Push Up

Scorpion Push Up

Side to Side Push Up

Stacked Foot Staggered Hand Push Up

Standard Push Up

U-Push Up

Wide Fly Push Up
Banana Roll
Dreya Roll
Plank to Chaturanga Iso – Hold
Plank to Chaturanga Run
Prison Cell Push Up
Pulse Ups
Reverse Warrior
Rotating Sit Up
Runner's Pose
Side Hip Raise
Side-Plank Rear-Delt Fly
Sit Up to "T"
Standing Chops
Steam Engine
Sun Salutations
Superman Banana
Table Dip Leg Raise
Twist Combo (3 Direction & 180 Turns)
Walking Push Up
Warrior One
Warrior Two
Cardio and Plyometrics
Airborne Heisman
Back Kick
Ball Kick
Circle Run
Double Airborne Heisman
Downward Block
Elbow Series
Football Hero
Front Shuffle with High Block Low Punch
Gap Jump
High Block
Hook Uppercut Low Side Kick
Hook Uppercut Switch
Hot Foot
Inward Block
Jab Cross
Jab Cross Hook
Jab Cross Hook Uppercut
Jab Cross Switch
Jump Knee Tuck
Jump Squat
Knee Back Kick
Knee Kick
Lateral Leapfrog Squat
Leapfrog Squat
Monster Truck Tire
Outward Block
Pitch and Catch
Rock Star Hop
Run Stance Squat
Side Kick
Squat Jack
Squat Reach Jump
Squat Run
Star Block
Step Drag Claw Low Punch
Step Drag High Low Punch
Three Direction Kick
Towel Hoppers
Twist and Pivot
Twist and Pivot with Hook and Uppercut
Vertical Punches
Wacky Jacks


Arch to Pike - aka Jack Knife
Bridge to Iron Cross
Deep Prisoner Squat
Inch Worm
Iron Cross
Shoalin Kick Series - 5 Leg Swings
Sit and reach
Sit Out Leg Swing
Spiderman with reach
Spiderman Reverse-Lunge
Swing Kick
80 20 Siebers Speed Squat
Alternating Side Lunge
Balance Lunge
Calf Raise Squat
Calf Raises
Chair Salutations
Cross Lateral Step Up
Deadlift Squat -aka Single Leg Deadlift
Foward Lunge
Foward Step Up
Groucho Walk
Hop Up
Jump Shot
Lateral Lunge to Box
Lateral Step w/band
Leaning Crescent Lunges
Mary Katherine Lunge
Reverse Lunge
Side Lunge with High Sword Low Hammer
Single Leg Wall Squat
Sneaky Lunge
Step Back Lunge
Super Skater
Three Way Lunge with Two Kick Option
TKE Squat
Toe Roll Iso Lunge
Wall Squat
Alternating Shoulder Press
Back Fly
Deep Swimmer's Press
In and Out Straight Arm Shoulder Fly
Lunge and Reach
Over Head Barbell Press on BOSU
Over Head Press w/band on BOSU
Pike Press
Pour Fly- aka Fill & Empty the Can
Seated Over Head Dumbbell Press on Floor
Side Lateral w/band
Side-Plank Rear-Delt Fly
Single Arm Over Head Clean w/Dumbbell
Two Angle Shoulder Fly
Upright Row
Weighted Circles

The following exercises are often used

to alleviate common muscular dysfunction


Low Back and Hip Dysfunction
Leg swings
Iron Cross
Anterior SLR
Posterior SLR
Standing lateral leg rotation
Standing lateral knee rotation
Seated knee abduction
Foot inversion
Foot eversion
Clam shell
Torso twist
Side steps
Calf Raises
Glute Airplane
Pointer aka Bird dog
Deep Prisoner Squat
Knee Dysfunction
Leg swings
Sit and reach
Terminal knee extension
TKE Squat
Heel slides
Anterior SLR
Posterior SLR
Foot inversion
Foot eversion
Side steps
Ball Squat- to tolerable depth
Ball squat w/ adduction
Ball bridge w/ adduction
Figure Four Squat
Side step-up
Calf Raises
S/L RDL to overhead reach
Shoulder and Neck Dysfunction
Anterior Shoulder Slides
Horizontal shoulder adduction stretch
Door stretch
Behind the back stretch
Internal rotation – 90 degrees
External rotation – 90 degrees
Scapular push-up
Scapular Dip


In addition to Personal Fitness Training, Corrective Exercise, and Medical Fitness, I offer lessons in Jeet Kune Do, Kali, Defensive Tactics, and Self-defense.  My studio is easily accessable from Fairfax, Prince William, and Loudoun Counties and serve Chantilly, Fairfax, Centreville, South Riding, Oak Hill, Greenbriar, Reston, Herndon, Tyson’s Corner, Manassas, Vienna, Oakton, Gainesville, Haymarket, Bristow