Stay Strong

Executive Director’s Message


Physical Activity

Safety Message

PLEASE NOTE: The exercises shown in the videos on this site are performed by supervised athletes, facility clients, or fitness club members who have been trained on the techniques shown. Make sure your equipment has been inspected prior to use and refrain from using any equipment that appears damaged, worn or defective. Never use equipment you have not been taught to use correctly by a health or fitness coach, or other professional. Improper form or use of equipment can cause serious and permanent injury. You should always speak to your doctor before beginning any exercise or physical activity regimen.

The Partnership for a Healthier Carroll County, Inc. shall not be liable to any person or entity for any injury, illness, damage or loss caused or alleged to be caused, directly or indirectly, by any workout or training techniques shown in any video distributed by The Partnership for a Healthier Carroll County, Inc., and hereby disclaims any such responsibility.

Exercise Instruction Summary

Scene 1: Light Warm Up

  • Essential to any exercise program.
  • Critically important to warm muscles up before heavy lifting or strenuous exercise.
  • Warm up for 3-5 minutes. Begin with low resistance, increase difficulty every minute.

Scene 2: VertiMax

  • Perform quick bursts of effort with short rest between exercises.
  • The added resistance will create tension on your muscles, training them for strength, speed and power.
  • This type of exercise challenges your muscles differently than traditional weightlifting or power lifting.

Scene 3: Lat Pulldown Progressing Into Pull Up

  • Start with light weights and increase weight as strength improves.
  • Lat pull down: sit up straight and bring bar to collar bone.
  • Pull up: keep core engaged and pull body upwards.

Scene 5: Core Exercise

  • While sitting on bosu ball, toss medicine ball back and forth with partner.
  • Keep your seat close to the ground and core engaged. Touch ball to the floor behind head; as you are coming back to starting position, toss ball to partner.

Scene 6: Cool-Down

  • Always perform a cool down after exercise to decrease heart rate.
  • Low resistance, low impact cardio machines are great options.
  • Cool down for 5-10 minutes. Check heart rate periodically to remain in target heart rate zones.
  • Stretch the major muscle groups used to aid in the recovery process.