First Step Fitness

First Step Fitness We believe that personal training should inspire mindful movement & develop leaders for the sport of

SAVE THE DATE!! Friday, June 18th from 9:30am-3:30pm!Join us for our annual blood drive!! Book your appointment today to...
05/24/2021

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 ...
03/01/2021

✨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 up✨to 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!🔥

03/27/2020

DAY 8-UPPER BODY-no equipment version
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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
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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)

03/26/2020

DAY 7-No equipment HIIT circuit
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X4 rounds / add 5 reps every round
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🔥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*
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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
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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!

03/24/2020

DAY 6-PUSH DAY AND ABS-No equipment version
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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*
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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!

03/19/2020

LEGS-DAY 3–no equipment version
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AMRAP (as many rounds as possible)-25 minutes
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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.
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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
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🔥 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*
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Let us know if these videos are helpful or if you want us to include form tips!

Address

1335 Loma Avenue
Long Beach, CA
90804

Opening Hours

Monday 6am - 9pm
Tuesday 6am - 9pm
Wednesday 6am - 9pm
Thursday 6am - 9pm
Friday 6am - 7pm
Saturday 8am - 11am

Telephone

+18006749957

Website

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