Phoenix Fitness Studio

Happy 4th of July from Phoenix Fitness Studio! We are open today from 5 AM -8 PM. #Riseup and come on in for a workout! #Arlington

A BIG THANK YOU to Arlington Economic Development for their generosity! We are so thankful to be one of the many recipients and have a small business in a generous & supportive community! #BizStrongArlVA #Riseup #Arlington

Sweat it out with our workout of the day! Compliments of Stephen Kidd. #Riseup #Arlington

No weights

1. Jumping jacks

2. Push ups

3. Mt climber

4. Jack knifes

5. Cross overs

6. Burpees

7. Pulse

3 sets 50sec on 10 off

1. Squat with twist

2. Plank rollouts

3. Squat jacks

4. Bike crunch

5. Crab kick with toe touch

6. Skiers

7. Dips

3 sets 50sec on 10 off

Abs

1. 50sit ups

2. 40sit up 10 leg raise

3. 30sit up 20 leg raise

4. 20 sit up 30 leg raise

5. 10 sit up 40 leg raise

6. 50 leg raise

Wishing all the dad's a #happyfathersday from Phoenix Fitness Studio! #fathers #dad #pops #Arlington #Riseup

WOOHOO! Phoenix Fitness Studio has been selected 3 years in a row for the 2020 Best of Arlington Awards for Physical Fitness Program! Thank you to all our wonderful members, clients, families & contractors for their dedication & support! #Riseup #Arlington
https://arlington.online-awards.net/PressReleaseub.aspx?cc=DMM6-WBMG-3MKK

Thrilled to be voted a 2020 neighborhood favorite! Thank you Nextdoor for this honor and to our wonderful Arlington, Virginia community! #nextdoor #riseup

We are OPEN! For the safety our clients & staff we are temporarily installing new guidelines. We feel that the best way to serve you in light of Covid-19 is to closely follow guidelines set by the CDC and VA health officials.
#Riseup #Arlington

Phoenix Fitness Studio would like to congratulate the class of 2020! We applaud your hard-work and dedication! #Riseup #Arlington

We are Open for Business!

Thank you Arlington Now for featuring Phoenix Fitness Studio! We are so happy to see familiar faces! Interested in joining? Contact 443-948-4972 or email [email protected] to make an appointment. #Riseup #Arlington

https://www.arlnow.com/community-posts/we-are-open-for-business/

arlnow.com We are thrilled to announce that we are re-opening (today) Friday, June 12. Go here for our COVID-19 studio guidelines. Please call us at 443-948-4972 or email [email protected] for any questions or to make an appointment to sign up!

nebula.wsimg.com

Yay! Today we are OPEN! Go to https://bit.ly/2BUcIx0 for our COVID-19 studio guidelines. Please call us at 443-948-4972 or email [email protected] for any questions or concerns! #Riseup #Arlington

nebula.wsimg.com

Try our #throwbackthursday workout of the day! Compliments of Stephen Kidd #Riseup #Arlington

50 sec on 10 rest 3 sets

1. Squat kicks

2. Boxer with kicks

3. Burpee

4. Plank twist

5. Pulse

6. Wide and close shoulder press

7. Back fly

50 sec on 10 rest 3 sets

1. Triceps crossovers

2. Step back lunges with curls

3. Skiers

4. Towers

5. Saw plank

6. V sit twist

7. V sit toe touch

Abs

1. Reverse sit ups 25

Flutter kick 15each leg

2. Penguin 25 each side

3. Reverse crunch 30

Kick outs 30

4. 4in hold 45 sec

Bike crunch 45 sec

5. Side plank 45 sec each side

6. 3 part crunch oblique 20 each side and regular 20

Leg raise circle 20 each direction

We are thrilled to announce that we will be re-opening this Friday June 12th. Go to https://bit.ly/2BUcIx0 for our COVID-19 studio guidelines.

Please call us at 443-948-4972 or email [email protected] for any questions or concerns! #Riseup #Arlington

Don't forget to register for today's virtual fitness event at Phoenix Fitness Studio! #Riseup #Arlington

Governor Northam Announces Phase Two Guidelines to Further Ease Public Health Restrictions

We are still closed, but we miss everyone and hope to re-open soon! Many have called and asked if are open for Phase 2. Phase 2 only applies to the Commonwealth of Virginia. Richmond & Northern Virginia remain at Phase I. We plan to re-open as soon as the Virginia Governor and #Arlington country allow us to. We thank everyone for their patience and dedication! #Riseup

https://www.governor.virginia.gov/newsroom/all-releases/2020/june/headline-857141-en.html

governor.virginia.gov Governor Ralph Northam, 73rd Governor of Virginia

Take a break and get moving! #Riseup with Stephen Kidd's workout of the day! #Arlington

1. Squat with kick 10 each leg

Squat with obliques crunch 10 each side

Pulse 30 sec

2 sets

2. Figure 8 s 30 passes

Step back lunges with curls 10 each leg

Calf raises 30

2 sets

3. Straight leg dead lift 15-25 reps

Single leg bridges 15 reps each leg

Leg circles 20 forwards 20 backwards

2 sets

4. Close grip knee push up 25 reps

Pec fly with leg raise 15-25 reps

Sit up with punch 15-25 reps

2 sets

5. Y/T/M 10 reps

Row with tricep kick back 15 reps

Dumbbell 2 hand swings 25 reps

2 sets

6. Shrugs 25 reps

Squat with wood chop 10 each direction

Arnold press 10-15 reps

7. Dips

Over head tricep ext

Curls

Hammer curl

All to failure

2 sets

8. Leg raise

Reverse crunch

Weighted kickouts

Set 1 25 reps set 2 fail

Don't Sweat It! Stress Free Home Workout

Thank you, Arlington Now for featuring us!

arlnow.com Phoenix Fitness wants to thank each of you for your service and bravery throughout this pandemic. That is why we are proud to announce that we have partnered up with the Elizabeth Dole Foundation empowered by the Wounded Warrior Project and the U.S. Dept. of Veterans Affairs Hospital to hold an in-h

A message from Co-Owner of Phoenix Fitness, Stephen Kidd

At Phoenix Fitness, we care deeply about the effects of the COVID-19 pandemic that has impacted not only our own team and members but also the Arlington community we so proudly have conducted business in for the past 8 years.

I want to thank our extraordinary Phoenix Fitness family across our membership and trainers. As a small business, it has not been easy to not know where to turn or what to do during an escalating health crisis, but I am reminded each day of why our community is so important. During this unprecedented situation, Phoenix Fitness believes it is important to give back to the brave frontline workers; who include nurses, doctors, medical professionals, postal workers, delivery workers, and restaurant owners. And, to our fearless military service members, veterans, caregivers, and military families, we thank you!

We at Phoenix Fitness want to thank each of you for your service and bravery throughout this pandemic. That is why we are proud to announce that we have partnered up with the Elizabeth Dole Foundation empowered by the Wounded Warrior Project and the U.S. Dept of Veterans Affairs Hospital to hold an in-home fitness webinar workout class. In hopes to express our support by providing simple tips and tricks, you can do at home during this crisis.

As a special bonus, one lucky participant will win a one-hour video personal training session & Phoenix Fitness work out shirt. And, one frontline worker, caregiver, veteran or military service member who resides in the DC metro area will be able to win a YEAR Membership to Phoenix Fitness! As a thank you for your service!

This is a very small token of appreciation from Phoenix fitness. We are asking for help in getting the word out because all are able to join in and participate. Visit the link below for more information and register today!

Register here: https://bit.ly/C3June9

Please continue to stay safe and healthy.

Sincerely,

Stephen Kidd

Sick and tired of feeling guilty while you binge-watch the next show in your sweat pants? Join this week’s episode to learn simple at-home workouts you can easily do while you watch your favorite shows!

On C3 Episode 8, join certified personal trainer Stephen Kidd, Founder, and Co-owner of Phoenix Fitness based in the DC metro area, for an in-home workout class. Stephen has over 15 years of personal training experience and is ready to show you simple tips and tricks to maintain your fitness while in quarantine. No weights or equipment required and all fitness levels are welcome. All you need to bring is yourself, a towel, and water!

Register here: https://bit.ly/C3June9

Don’t want to work out but have fitness questions? Stephen Kidd will be answering your questions LIVE towards the end of the episode.

As a special bonus, two lucky participants will win a one-hour video personal training session & Phoenix Fitness work out shirt.

Do you live in the DC/VA metro area? One frontline worker, caregiver, veteran or military service member who resides in the DC metro area will be able to win a YEAR membership to Phoenix Fitness! As a thank you for your service! (Location: 5130 Wilson Blvd, Arlington, VA 22205)

Caregiver Community Connection (C3) is an interactive web series that aims to empower, inspire, and engage America's military, veteran, and family caregivers. Powered by Wounded Warrior Project, C3 seeks to combat isolation in the caregiver community by leveraging a platform where caregivers can connect with each other; educate the community on new resources available, and keep a pulse on community needs so the Foundation and its partners can work to address them. Special thanks to our partners from the U.S. Department of Veterans Affairs for partnering with us on this series.

We miss everyone! We plan on re-opening as soon as the VA Governor and #Arlington County allow us to. In the meantime, we thank everyone for their continued support and generosity. #Riseup

Happy memorial day! Get moving, with this workout of the day compliments of Stephen Kidd! Thank you to all that have served and are currently serving! #Riseup #Arlington #memorialday

1. 1 leg dead lift 10 reps each side (no weight focus on balance)

Pendulum lunge 10 reps each leg try 10s (front lunge then step back lunge.)

Side lunge with shoulder press 10 lbs 10-15 reps

2-sets

2. Plank with feet on stability ball or chair 1 min

Jumping jack with shoulder press 25 reps 5 lbs

Crunches 25 reps

2 sets

3. Kickouts 15-25 reps hands on the floor ft on towel

Dips 25

Dumbbell pullovers 10 s (or something heavy)15-25 reps

2 sets

4. Dumbbell straight arm twist 15 reps each side.

Hip Drops 15 reps each side

Pec fly 15-25 reps.

2 sets

5. Wall sit with alternating front shoulder raise 15 reps each arm 5-10 lbs… Stay

Wall sit with 25 hammer curls 10 lbs

Hip swings 15 reps each leg

2 sets

6. Goblet Squats 25 reps something heavy

V Sit with shoulder press 15-25 reps 10 lbs.

Leg raise with twist 15-25 reps (lay on back, do a leg lift, a the top sweep both legs to the left and then the right, Pendulum)

2 sets

7. Dumbbell glute kick back 15 reps each leg

Single leg bridge leg on chair 15 reps each leg

Inner thigh squeeze 30 sec

2 sets

Blow out set

Burpee

Squat

Push up

Sit up

10,9,8,7,6,5,4,3,2,1

10 descending rds no breaks fast

No ☀️, no problem! Try our workout of the day inside compliments of Stephen Kidd! #Riseup #Arlington

1. 1 leg dead lift 10 reps each side (no weight focus on balance)

Pendulum lunge 10 reps each leg try 10s (front lunge then step back lunge.)

Side lunge with shoulder press 10lbs 10-15reps

2-sets

2. Plank with feet on stability ball or chair 1 min

Jumping jack with shoulder press 25 reps 5 lbs

Crunches 25 reps

2sets

3. Kickouts 15-25 reps hands on the floor ft on towel

Dips 25

Dumbbell pullovers 10s (or something heavy)15-25 reps

2sets

4. Dumbbell straight arm twist 15 reps each side.

Hip Drops 15 reps each side

Pec fly 15-25 reps.

2 sets

5. Wall sit with alternating front shoulder raise 15 reps each arm 5-10 lbs… Stay

Wall sit with 25 hammer curls 10 lbs

Hip swings 15 reps each leg

2 sets

6. Goblet Squats 25 reps something heavy

V Sit with shoulder press 15-25 reps 10 lbs.

Leg raise with twist 15-25 reps (lay on back, do a leg lift, a the top sweep both legs to the left and then the right, Pendulum)

2 sets

7. Dumbbell glute kick back 15 reps each leg

Single leg bridge leg on chair 15 reps each leg

Inner thigh squeeze 30 sec

2 sets

Blow out set

Burpee

Squat

Push up

Sit up

10,9,8,7,6,5,4,3,2,1

10 descending rds no breaks fast

Don't get stir crazy! Get moving and try our workout of the day! Compliments of Stephen Kidd! #Riseup #Arlington

Body Weight

1. Burpee

2. Air squats

3. Push ups

4. Sit ups

5. Bridges

6. Cross overs

7. Plank ups

50 sec on and 10 sec on

5-8 lbs dumbbells

1. Back Fly

2. Shoulder press

3. Lunge side raises

4. Lunges Curls

5. Squat with front raise

6. Pec Fly

7. Kneeling Triceps Ext

50 sec on 10 sec off

Gear

Last call to order your fitness gear (orders will go our this Friday 5/15)! Email us at [email protected] to reserve your order. #Riseup #Arlington
https://bit.ly/2LkuTgM

phoenixfitnessva.com

Mothers day

Happy mothers day to all the #strong mamas out there! #Riseup #Arlington

Inova Fair Oaks Hospital doctor gets the job done with a smile

Thank you to all our healthcare workers who keep us all safe & healthy! Special shout out to Raj & his family! Thank you for your hard work and dedication to our community. #Riseup #Arlington
https://www.fox5dc.com/video/681702

fox5dc.com Imagine if your job was to treat people with a disease that’s highly contagious, hidden, and deadly – and still being grateful to go to work. “I think it’s actually a privilege to work at this time,” Dr. Raj Chand said.

No equipment? No problem! Checkout this workout of the day compliments of Stephen Kidd. #Riseup #Arlington

1. Squat with weight 25
Lunge with kick 10 each leg
Shoulder press 15
2 sets

2. Push ups 25
Hip swings 20 each leg
Back Fly 15
2 sets

3. Wall sit with 25 calf raise
Side raise 15
Front raise 15
2 sets

4. Plank 1 min
25 sit ups
Cat an cow 15
2 sets

5. Bent over rows 25
Curls 20
Straight leg dead 15
2 sets

6. Lunge up 10
Squat jump 15
Hip drops 15
Bird dog 15 each side
2 set

7. 1 leg burpee 5/5
Mt climber 25 each leg
Dips failure
2 sets

8. 1 leg bridge with sweep 15/15
Hammer curls 20
Leg raises 25
2 sets

9. V sit twist 30 each side
Skull crusher Failure
Reverse crunch 25
2 sets

Thank you to all our teachers for their hard work & dedication! #Riseup #Arlington

Happy ☔️ Wednesday 💜 Keep your immune system #healthy and get 🏃‍♀️ with this workout of the day. Compliments of Stephen Kidd! #Riseup #Arlington

Body weight
1. Jumping jacks
2. Fast feet
3. Burpee
4. Inch worm
5. Mt climber or push up
6. Sit ups
7. Leg Cross overs
*Each exercise 50 sec and 10 sec rest between. 3 sets

Dumbbells 5-10lbs
1. Boxer
2. Alternating front and side delt raises
3. Squats and shoulder press
4. Y/T/M chestdown
5. Sumo squat and curl
6. Pec fly with leg raise
7. Plank Press
*Each exercise 50 sec and 10 sec rest between. 3 sets

Try our Cinco de Mayo workout! #Riseup #Arlington 🌮
-5 jumping jacks
-5 push ups
-5 crunches
-5 squats
-5 arm circles
-5 vertical jumps
*repeat 5 times

May 4th

May the 4th be with you! #Riseup #Arlington

Put the 🍩 down and get 🏃 with this workout of the day, compliments of Stephen Kidd! #Riseup #Arlington

1. Jumping jack 25
Squat jump with weight 20
Plyo push up 15
2 sets

2. Dumbbell swing 25
Bent over rows 20
Burpee 15
2 sets

3. Back fly 25
Alt lunges with curl 20
Shoulder press 15
2 sets

4. Sit up 25
Obliques crunch 25/25
Super mans 25
Plank 45sec
2 sets

5. Pec fly 25
Skull crusher 20
V sit curl 15
2 sets

6. Bear plank with shoulder tap 25/25
1 arm swing 20/20
Tricep kickback 15
2 sets

7. Field goal rotator 25
External rotation 25
Wall sit with curls 1min
2 sets

8. 4 in hold fail
Jack knife 25+
Reverse crunch 25+
Side planks 45/45 sec

It's a beautiful and sunny day ☀️ outside! #Riseup and move 🏃‍♀️ with this workout of the day! Compliments of Stephen Kidd. #Arlington

1. Squat and curl Fast
2. Boxer
3. Squat with Fly
4. Pec fly with leg raise
5. Cross overs
6. Saw plank
7. Burpee with push up

1. Squat and curl Fast
2. Boxer
3. Squat with Fly
4. Pec fly with leg raise
5. Cross overs
6. Saw plank
7. Burpee with push up

*3 sets with 50 sec on 10 rest

#Riseup and try this "rainy day" workout! #Arlington

-25 mountain climbers
-50 squats
-50 lunges (25 each leg)
-25 push ups
-50 sit ups
-25 triceps dips

*BONUS ROUND- 4 minutes of planks
-1 minute full plank
-30 seconds right side plank
-30 second left side plank
-1 minute forearm plank
-30 second right forearm plank
-30 second left forearm plank

WOD

It's important to keep moving and remain active. #Riseup with our workout of the day, compliemnts of Stephen Kidd! #Arlington

1. Lunge jumps 15 each leg
Plank ups 15 or plank 45sec
Crab kick with toe touch 15/15
2 sets

2. Straight Twist 20/20
Sumo squat hop 25
Side plank leg raise 15/15
2 sets

3. Push up fail
Bent over rows Fail
Leg raise 25
2 sets

4. Jumping jack press 25
One leg dead lift 15/15
Sit ups 25
2 sets

5. Inner thigh hold 30sec
1 leg bridge 15/15
Pec Fly 25
2 sets

6. Inch worm 10reps
Burpee 10 reps
Calf raise 30
2 sets

7. Alt delt raises failure
Glute kick backs 15-25
Pistol squats 10/10
2 sets

8. Curls to failure
Dips to failure
Cross overs 1min
2 sets

9. Side plank clam shells 15/15
Bird dog 15/15
Weighted kickouts 15-15
2 sets

ABC’s with leg