Crystal
Crystal is a certified group fitness instructor and personal trainer with over a decade of experience. She leads dynamic bootcamp, HIIT, strength training, and indoor cycling classes and is committed to making fitness inclusive for every body.
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2 Min Warm Up Exercises
Get your body ready to move with gentle warm-up exercises that improve circulation and prevent injury!
☑ Safe Exercise Preparation
☑ Increased Circulation
☑ Reduced Injury Risk✎ Pro Tip: A proper warm-up can improve workout performance and flexibility.
*The program is intended for general inf...
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2 Min How To Do Sit Ups
Strengthen your core safely with guided sit-ups that teach correct technique and body awareness.
☑ Core Strength Building
☑ Better Stability
☑ Increased Injury Prevention✎ Pro Tip: Cross your arms over your chest instead of pulling on your neck to protect your spine.
*The program is intended ...
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2 Min How To Do Mountain Climbers
Get your heart rate up and your muscles moving with a beginner-friendly breakdown of mountain climbers!
☑ Improved Cardio Health
☑ Core & Leg Activation
☑ Better Coordination✎ Pro Tip: Keep your hips level and move at your own pace to maintain control.
*The program is intended for general inf...
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2 Min How To Do A Burpee
Follow this step-by-step guide to mastering burpees, an effective full-body move for strength and cardio.
☑ Boosted Endurance
☑ Full Body Activation
☑ Confidence With Complex Movements✎ Pro Tip: Modify burpees by stepping back instead of jumping to keep it low-impact.
*The program is intended...
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2 Min How To Do Back Extensions
Support your spine and posture by learning proper technique for strengthening your lower back safely.
☑ Stronger Lower Back
☑ Improved Posture
☑ Boosted Core Stability✎ Learn The Facts: Back extensions can reduce lower back pain when done with proper form.
*The program is intended for general...
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1 Min How To Do Tricep Dips
Learn how to safely strengthen your arms with beginner triceps exercises that support upper body strength.
☑ Improved Arm Strength
☑ Better Form Awareness
☑ Upper Body Foundation✎ Pro Tip: Keep your elbows close to your body for maximum triceps activation.
*The program is intended for general...
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2 Min Cool Down Exercises
End your workout with gentle stretches that relax your body, improve flexibility, and prevent soreness.
☑ Better Workout Recovery
☑ Improved Flexibility
☑ Reduced Muscle Tension✎ Pro Tip: Cooling down helps your heart rate return to normal safely and supports muscle repair.
*The program is in...
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1 Min Dance Party For Energy
Reignite your motivation and shake off fatigue with simple dance moves that bring energy and fun to your day.
☑ Boosted Daily Energy
☑ Enhanced Creative Movement
☑ Increased Physical Activity✎ Pro Tip: Even just five minutes of dancing can fight off feelings of sluggishness or brain fog.
*The...
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1 Min Dance Party For Mood Boost
Lift your spirits and move your body with a fun, energizing dance break designed to brighten your day.
☑ Increased Joy & Energy
☑ Light Cardio Movement
☑ Improved Mood✎ Fact: Dancing can increase endorphins, which naturally boost your mood.
*The program is intended for general information pur...
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2 Min Incorporating Exercise "Snacks" Into Your Day
Improve your health while also working around your busy schedule with exercise "snacks"!
☑ Boosted Cognitive Function
☑ Increased Fitness Motivation
☑ Enhanced Physical Performance✎ Pro Tip: If you feel too busy to get up during your busy workday, there are many exercises you can do while seat...
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2 Min Tips For Making Exercise At Home Easy
Improve your daily routine and fitness comfortability with methods to make working out at home easy and fun.
☑ Boosted Fitness Routine
☑ Daily Lifestyle Modifications
☑ Increased Strength✎ Pro Tip: Putting on music or another form of audio entertainment can help you to feel more motivated dur...
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2 Min Gentle Approaches To Building Muscle
Begin and boost your fitness journey with motivation and techniques to build muscle.
☑ Safe Fitness Journey
☑ Safe Weightlifting Techniques
☑ Boosted Muscle Tone✎ Pro Tip: Having a balanced diet that contains protein, carbohydrates, and healthy fats is essential for building muscle and gaining...
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3 Min Level Up Your Walks With Rucking
Learn what rucking is, and how it can make a big difference in your daily health & fitness routine.
☑ Increased Stamina
☑ Low Impact Fitness
☑ Adjustable Fitness Intensity✎ Learn The Facts: Studies show that rucking can reduce levels of stress and anxiety, boost your endorphins, and contribut...
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2 Min Finding Motivation To Move At Home
Discover small mindset shifts and practical tools that can help you stay active without needing a gym or special equipment.
☑ Increased Daily Movement Motivation
☑ Reduced Exercise Barriers
☑ Improved Mental & Physical Energy✎ Pro Tip: Set a consistent time for movement each day, even 5 minute...
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1 Min Why & How You Can Add Foam Rolling To Your Recovery
Explore how foam rolling helps with recovery, mobility, and muscle tension—especially after sitting or exercise.
☑ Enhanced Muscle Recovery
☑ Increased Flexibility
☑ Improved Circulation✎ Learn the Facts: Studies have found that foam rolling can significantly reduce muscle soreness and improve...
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2 Min How To Cross-Train
Understand how cross-training can improve your overall fitness, prevent injury, and boost performance by engaging different muscle groups.
☑ Balanced Muscle Development
☑ Reduced Injury Risk
☑ Improved Fitness Variety✎ Pro Tip: Cross-training with low-impact activities like swimming or yoga on...