Rissa Fitness

Rissa Fitness Personal Training and Nutrition Coaching in Chambersburg, PA.

09/23/2026

Bulgarian Split Squat: this is another great single leg exercise that improves hip mobility, core strength and corrects imbalances between sides. It’s also a great choice for people who have back pain with traditional barbell squats.

I like to hold onto a rack or bar with one hand so I can really load these progressively without losing my balance. Of course, doing them without any balance support is also excellent!

Try these out and let me know what you think! You will hate them in the best possible way! 😂

I have an opening or two for training right now. Please send me a DM or email [email protected].

09/16/2026

Front rack reverse lunge:

This is a great unilateral leg exercise that also improves upper back strength and core bracing. Holding the bar in the front rack challenges your thoracic erectors (upper back muscles) as you also train your legs.

Working each leg independently allows you to correct imbalances between sides while you strengthen your quads and glutes.

Give this exercise a try and let me know what you think! Oh, and don’t forget to do both sides 🤭.

09/11/2026

This is a fantastic exercise for building leg and glute strength, hip control and stability, and help prevent those pesky hip or knee injuries!

Focus on driving through the top leg with your chest up tall. As you slowly lower back down, aim to keep your hip level and your top knee centered over the middle of your foot.

I recommend 2-4 sets of 6-12 reps on this movement. As always, start with a moderate load and only add weight when you can demonstrate excellent technique and control. 👍

09/09/2026

The ab wheel or ab roller is an underrated core stability exercise. This movement helps you gain the strength and core endurance to keep your spine straight while under load.

Try 2-3 sets of 6-10 reps on this exercise and let me know what you think!

09/04/2026

The push press is an excellent movement for upper body strength and power! Because you get to incorporate leg drive into this exercise, you can lift more weight than you would with a strict overhead press.

While I’m demonstrating this movement using a barbell, you can also do this exercise with dumbbells. 👍

09/02/2026

Another great glute exercise!

09/02/2026

Another great movement for glute strength and hypertrophy!

When coaching this movement, I like to encourage my clients to keep their chin and chest tucked down to help keep a straight spine at the top. If you are feeling this in your lower back instead of your glutes, you are doing it wrong!

08/26/2026

This is a great advanced hamstring and glute exercise! Try it out and let me know what you think! 😊

08/26/2026

Fantastic exercise! This movement targets the hamstrings and glutes. Because you work each leg independently, it will help you shore up any imbalances between sides and also strengthen those hip stabilizers. 👍

Try it out and let me know what you think! You won’t be disappointed! 🤗

Hopefully by now you know that consistent strength training can help you build strong bones as well as strong muscles. 🦴...
08/20/2026

Hopefully by now you know that consistent strength training can help you build strong bones as well as strong muscles. 🦴

Training that is progressively challenging and that loads your skeleton is most effective for building your bones (barbell squats, deadlifts and the overhead press).

In addition, including some explosive exercises (jumping, olympic weightlifting, or playing a high impact sport) can help load your bones and increase bone mineral density in other ways.

While it’s best to start young and keep training for life, it’s never too late to start. 👵

In fact, the recent LIFTMOR study (2018) and STOP FRACTURE (2025) studies demonstrated that even older women with osteoporosis and osteopenia could safely perform rigorous strength training that included the back squat, deadlift and overhead press and increase their spine and hip bone mineral density by 3-4 percent in the process. 🏋️‍♀️

These studies help to refute the previous recommendations that people with severe bone loss should avoid high intensity resistance training. In fact, they show that high intensity resistance training can help people build stronger bones at any age.

No matter your age and ability level, I hope you consider starting a structured strength training program so that you can maintain your bone health and independence for life. 🙌

Address

105 Brim Boulevard
Chambersburg, PA
17201

Opening Hours

Monday 1pm - 10pm
Tuesday 1pm - 10pm
Wednesday 1pm - 10pm
Thursday 1pm - 10pm
Friday 1pm - 10pm
Saturday 8am - 1pm

Telephone

+17176607839

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