Ritter Fitness Training

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Ritter Fitness Training Achieve Your goals. Build Confidence. Create Your Dream Body. Why Wait?

Whether it's building muscle, slimming down, or achieving general health and fitness,
I emphasize mobility and exercises aimed to help create a stronger, more comfortable life. My name is Connor Ritter and I am an ACE Certified Personal Trainer here to help you reach your fitness goals! Whether it's bulking up with muscle, slimming down, achieving general health and fitness, or any other specific areas, I am here to help. I emphasize mobility and exercises aimed to help with comfort throughout daily life.
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I received my certification in December of 2019 and have trained a wide variety of people with an even wider variety of goals. I also hold a Bachelors Degree in Marketing from the University of Cincinnati, and am certified through the American Council of Exercise (Personal Training), and the Red Cross(CPR/AED).

10/05/2026

Weighted Side Bends! 🔥🔥🔥
This is a great exercise which allows you to add resistance to build your core muscles rather than only building core endurance. You will target your internal and external obliques, along with working stablizers in your lower back and spine. Here are a few tips to help perform this movement correctly. 👍

🏋️‍♀️ Start by standing upright with a strong posture and feet about shoulder width apart. Tuck your hips and engage your core like were doing a plank, trying not to arch your back. It’s important to avoid twisting or leaning too far forward/backwards. Neutral spine is key with this movement!

🏋️ You can use a dumbbell, kettlebell, plate, or even a cable machine for the resistance but it is important that you only use one weight on one side. Having weights in both hands offsets the resistance and takes away from the muscle being worked.

🏋️‍♂️ Begin the movement by keeping the weight close to your side and leg, and slowly lower the weight feeling the stretch on your opposite side and oblique. Control and feel the stretch until you get to your maximum range of motion, which is typically when you start to shift your weight forward or start twisting. Contract and squeeze your obliques to straighten back up to the starting position. I like to emphasize the squeeze by also contracting my lats at the top of the movement. This will also help keep your shoulders back and your posture strong.

If you want to build overall stability in your torso and core while also targeting your sides and obliques, add this exercise to your routine a couple times a week! 💪

10/01/2026

These have been some of my favorite machines and equipment to use on a back or pull day! Let’s check them out 💪

🏋️‍♂️ T-Bar Row: This is one of my go-to exercises to start the workout with. I will rotate these with a standard barbell row but the T-Bar Row helps take strain away from your lower back while also having the ability to safely add more weight. You can use the platform to stand on at an angle but I like to stay on the ground and treat it like I would set up a barbell row with extra chest support. If your gym has a T-Bar Row maching I definitely recommend giving it a try!

🏋️ The 3-Way Row by Rogers Athletic is a plate loaded machine I’ve started to add into my routine recently to emphasize the squeeze between the shoulder blades along with getting an extra stretch at the end. There are 3 different grips, all targeting slightly different areas of the back, I prefer the neutral grip. Use this if you want to change up your neutral grip pulling movement from the close grip cable attachment!

🏋️‍♀️ The Hammer Strength Iso-Lateral Row is another favorite I like to rotate in with standard cable pulldowns to work on the lats. I will use an underhand grip with these to work a little bit lower down the sides and to work the biceps a bit. Each side is isolated so you can do this as a single arm movement as well, focusing even more on the connection with the lats and other back muscles.

I try to focus on using all three grips on my back and pull days to get the majority of the back muscles involved and these three machines here do a great job of targeting it all! 🔥

09/14/2026

Master the Movement for this month is a tricep classic, Overhead Cable Extensions!

These are a great way to finish off your triceps and they allow for a really deep stretch while also engaging stability muscles all over the body. These can be done with a few different cablr attachments, but I like using a rope attachment for a neutral grip.

🏋️‍♂️ Start by facing away from the cable tower and take a couple steps forward. This helps get the most effective stretch in your triceps while keeping tension on the muscle. Get in a good stance and keep your core tight to stay in place. If balancing is tough you can use a staggered stance like I am in the video.

🏋️ Next bring your arms forward and try to keep your elbows pointed straight ahead, relaxing your traps and shoulders. I like to pretend my elbows are on a table and try not to let them move too high above the head.

🏋️‍♀️ Press forward with your hands and fully extend your arms. Hold the squeeze for a second and slowly bring your hands back and above your head. Slow and controlled is key.

I like using this exercise to finish off my push or arm days, especially after doing a tricep pushdown or press variation. I like to go lighter with the weight and work with higher reps to make sure my form stays intact and I’m not using any other areas other than the triceps. It also gets more challenging to stay balanced with heavier weight, shifting your focus from the exercise to trying to balance. There’s a good chance you’ve already tried this exercise but there’s always room for improvement, give it a try! 💪

08/16/2026

What’s your favorite way to count reps during a set? I feel like I go through all of these in one workout 😂

08/12/2026

What is Pre-Workout? If you aren’t familiar it’s time to find out! 🔋

This is part one of a three part series about pre-workout; what it is, if it’s right for you, and what options I like and would recommend.

Are you currently using a pre-workout before you head to the gym?

08/10/2026

Here is another one of my favorite protein shakes to make, the Blueberry Muffin shake! 🫐 🧁

It’s perfect for a morning protein boost or a sweet tasting treat later in the evening. Adding oats is a great way to transform your shake into a meal replacement shake which will keep you full and fuel your body for the day. If you are looking for something slightly lighter, just remove the oats. Give it a try and let me know what you think! 👍

Total Macros:
555 Calories
94g Carbs
32g Protein
8g Fat

Macros without Oats:
405 Calories
67g Carbs
27g Protein
5.5g Fat

08/06/2026

Here’s a quick explanation of the Master the Movement video series which has been a staple of this page since the beginning! The main idea for these videos is to share tips and prompts that have helped me and the people I train become successful at these exercises, in a quick and easy way. The videos are less than a minute long and have a more detailed explanation in the caption making it easier to digest, save, and share with others. I’ve also uploaded each video to youtube under the Ritter Fitness Training page for another way to save and share. If there are any exercises you want to learn or would like tips on, comment below and I will add them to my list to do in the future. I appreciate all of the support and am excited to keep growing with everyone following along! 💪

08/03/2026

We have an ab and core exercise for Master the Movement this month! 💪

The TRX Ab Extension or Rollout is a great way to engage the core and a super easy alternative to Ab Wheel Rollouts. The TRX bands allow you to adjust the challenge based on your skill level and it’s as simple as changing the angle you start the movement at. Here’s how to get the most out of it!

🏋️‍♂️ Start by adjusting the TRX straps to a medium length and face away from the anchor point of the cables. Extend your arms out in front and set yourself up into a plank position. Start more upright and walk your feet towards the anchor point to lower the angle and increase the challenge.

🏋️ Next, slowly start to extend your arms forward and overhead, keeping your arms straight and your core tight. You don’t want to bend your arms like a pushup and you want to avoid rounding your back or breaking at the hips.

🏋️‍♀️ As you extend, keep that core engagement as much as you can until you feel the tension shift from your core to your shoulders or elsewhere in the body. At your maximum range, squeeze the core and lats to bring your arms back down in front of your body, returning to the starting plank positon.

This exercise is great if you want a deeper connection with your upper core area and a great way to start if you are looking to build up to using the ab wheel. Give this one a try if you want to upgrade your core exercises and build your abs! 🔥 👍

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