Virtual Workouts

Are you struggling to fit in exercise on your telework days?

Are you in need of an afternoon energy boost?

Do you prefer to workout independently, either at the Fitness Center or at home?

Workout on your own time with MWR Virtual Workouts! Our team of Fitness Trainers post independent workout routines to keep you moving everyday, even on your telework days…and check out our MWR Video Tele-Workouts.  Just hit play and one of our Fitness Center Trainers will take you through a full cardio and strength workout from start to finish!  Check out our WODs and OnDemand Virtual Classes. 

 




 

WODs (workout of the day)

Title Type Size
30 Day WOD -- March 2021 pdf 492 KB Download
30 Day WOD -- February 2021 pdf 208 KB Download
WOD 12-4-20 - Super Heroes Series - Superman Workout pdf 320 KB Download
WOD 12-3-20 - Super Heroes Series - Black Panther Workout pdf 322 KB Download
WOD 12-2-20 - Super Heroes Series - Captain America Workout pdf 313 KB Download
WOD 11-23-20 - Super Heroes Series - Batman Workout pdf 315 KB Download
WOD 11-20-20 - Super Heroes Series - Wonder Woman Workout pdf 242 KB Download
WOD 11-18-20 - Super Heroes Series - Spiderman Workout pdf 296 KB Download
WOD 11-9-20 - 20-Minute Workout Cardio Only Part 2 pdf 268 KB Download
WOD 11-6-20 - 20-Minute Workout Cardio Only pdf 244 KB Download
WOD 11-5-20 - 20-Minute Workout Part 3 pdf 242 KB Download
WOD 11-4-20 - 20-Minute Workout Part 2 pdf 244 KB Download
WOD 11-2-20 - 20-Minute Workout pdf 242 KB Download
WOD 10-30-20 - Glute Workout pdf 279 KB Download
WOD 10-29-20 - 4 Exercises-4 Minutes Lower Belly Workout PART 3 pdf 235 KB Download
WOD 10-28-20 - 4 Exercises-4 Minutes Lower Belly Workout PART 2 pdf 240 KB Download
WOD 10-23-20 - 4 Exercises-4 Minutes Lower Belly Workout pdf 218 KB Download
WOD 10-22-20 - Firm and Lift Chest Workout pdf 197 KB Download
WOD 10-19-20 - Get On the Ball Workout pdf 206 KB Download
WOD 10-14-20 - Anywhere Anytime Workout Day 6 pdf 157 KB Download
WOD 10-13-20 - Anywhere Anytime Workout Day 5 pdf 215 KB Download
WOD 10-7-20 - Anywhere Anytime Workout Day 4 pdf 187 KB Download
WOD 10-6-20 - Anywhere Anytime Workout Day 3 pdf 255 KB Download
WOD 10-2-20 - Anywhere Anytime Workout Day 2 pdf 247 KB Download
WOD 9-28-20 - Anywhere Anytime Workout Day 1 pdf 261 KB Download
WOD 9-15-20 - Breakfast Lunch Dinner Workout pdf 220 KB Download
WOD 8-18-20 - Two Exercises pdf 267 KB Download
WOD 8-17-20 - One Set Wonder pdf 199 KB Download
WOD 8-13-20 - Flip A Coin Workout pdf 238 KB Download
WOD 8-5-20 - 52 Card Workout pdf 360 KB Download
WOD 8-4-20 - Fit-Tac-Toe Workout pdf 306 KB Download
WOD 8-3-20 - Roll the Dice Workout pdf 538 KB Download
WOD 7-31-20 - Power Six - Upper Body Workout #2 pdf 245 KB Download
WOD 7-30-20 - Power Six - Upper Body Workout pdf 224 KB Download
WOD 7-29-20 - Power Six - TRX Workout pdf 95 KB Download
WOD 7-28-20 - Power Six - Kettlebell Workout #3 pdf 251 KB Download
WOD 7-27-20 - Power Six - Kettlebell Workout #2 pdf 231 KB Download
WOD 7-24-20 - Power Six - Kettlebell Workout #1 pdf 289 KB Download
WOD 7-23-20 - Power Six - Lower Body Workout #2 pdf 198 KB Download
WOD 7-22-20 - Power Six - Lower Body Workout #1 pdf 203 KB Download
WOD 7-17-20 - Perfect Posture Workout (Beginner) pdf 67 KB Download
WOD 7-16-20 - 5-Minute Plank Challenge pdf 357 KB Download
WOD 7-15-20 - 10-Minute Morning Workout pdf 359 KB Download
WOD 7-14-20 - Full Body Circuit Workout with Weights pdf 299 KB Download
WOD 7-13-20 - Vacation Workout pdf 70 KB Download
WOD 7-9-20 - 15-Minute Travel Anywhere Workout pdf 178 KB Download
WOD 7-7-20 - Pilates Series, Rolling Like a Ball (Beginner) pdf 320 KB Download
WOD 7-6-20 - Pilates Series, Double Leg Kick (Intermediate) pdf 308 KB Download
WOD 7-2-20 - Pilates Series, Straight Leg Stretch pdf 93 KB Download
WOD 6-30-20 - Pilates Series, Corkscrew pdf 107 KB Download
WOD 5-22-20 - Pilates Series, Leg Circles (Beginner) pdf 248 KB Download
WOD 5-21-20 - Pilates Series, The Saw (Beginner) pdf 327 KB Download
WOD 5-20-20 - Pilates Series, Double Leg Stretch pdf 341 KB Download
WOD 5-19-20 - Pilates Series, The Criss-Cross (beginner) pdf 362 KB Download
WOD 5-15-20 - Pilates Series, The Roll-Up pdf 324 KB Download
WOD 5-14-20 - Pilates Series, The 100 pdf 265 KB Download
WOD 5-12-20 - Let's Dance pdf 508 KB Download
WOD 5-8-20 - Couch to 5K pdf 554 KB Download
WOD 5-7-20 - Ultimate Legs pdf 172 KB Download
WOD 5-5-20 - Will Workout for Tacos pdf 148 KB Download
WOD 5-5-20 - Destress and Stretch pdf 190 KB Download
WOD 5-4-20 - Perfect 4 pdf 104 KB Download
WOD 5-1-20 - Boxing Workout pdf 286 KB Download
WOD 4-30-20 - 6 Minute Morning Workout pdf 340 KB Download
WOD 4-29-20 - Beginner Walking Plan pdf 220 KB Download
WOD 4-28-20 - 5-10-15-20 Challenge pdf 118 KB Download
WOD 4-27-20 - A-Z Challenge REV pdf 360 KB Download
WOD 4-24-20 - Beginner Arms -- Chair Workout pdf 295 KB Download
WOD 4-23-20 - Healthy Back pdf 241 KB Download
WOD 4-22-20 - Upper Body Tone at Home pdf 131 KB Download
WOD 4-21-20 -Cardio Blast pdf 112 KB Download
WOD 4-20-20 - 100 Challenge pdf 116 KB Download
WOD 4-17-20 - Circuit Training 101 pdf 379 KB Download
WOD 4-16-20 - Yoga Basics pdf 262 KB Download
WOD 4-15-20 - Name Your Workout pdf 292 KB Download
WOD 4-14-20 - Amazing Arms pdf 238 KB Download
WOD 4-13-20--MWR Fit Bingo pdf 365 KB Download
WOD 4-10-20 pdf 130 KB Download
WOD 4-9-20 - Fired Up Abs pdf 74 KB Download
WOD 4-7-20 pdf 194 KB Download
WOD 4-6-20 pdf 34 KB Download
GET UP AND MOVE, April Golf Workout 2020 pdf 184 KB Download
WOD 3-20-20 pdf 123 KB Download
WOD 3-19-20 pdf 95 KB Download
WOD 3-18-20 pdf 131 KB Download

FacebookLIVE Fitness Classes

Workout with us LIVE everyday.  Interact with our Fitness Instructors in real-time!

Please note:  due to recent COVID-19 guidance, we will not be able to host our regularly scheduled FacebookLIVE Fitness Classes. 

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Go To Our Facebook Page

 



OnDemand Virtual Classes

Please note:  at this time, YouTube (platform used for OnDemand Virtual Classes) is blocked on the DLA Network.  Videos can be viewed on personal computers and devices.


TeleWorkout Archive

Title Type Size
20 Min Lunch Break Workout pdf 903 KB Download
30 Day Push-up Challenge pdf 82 KB Download
30 Day Squat Challenge pdf 101 KB Download
5-4-3-2-1 Workout pdf 53 KB Download
Abs Without Crunches pdf 470 KB Download
All About the Glutes pdf 195 KB Download
Ballet Barre Workout pdf 308 KB Download
Bathing Suit Ready Workout pdf 202 KB Download
Bye Bye Arm Jiggle Workout pdf 1595 KB Download
Core Sculpting pdf 352 KB Download
Foam Roller Exercises pdf 184 KB Download
Full Body Circuit Workout with Weights pdf 125 KB Download
Full Body Rock You Like A Hurricane Workout pdf 1002 KB Download
Lower Body Stretch and Strength pdf 199 KB Download
Sculpt a Better Backside pdf 181 KB Download
Tank Top Triceps pdf 876 KB Download
Tens Workout pdf 177 KB Download
Turkish Get Up Instructions pdf 104 KB Download
Yoga For Happy Hips pdf 62 KB Download
Hours of Operation


This facility is temporarily closed due to COVID-19

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Wednesday

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Contact Us

Building 27

(614) 692-3084

Email Us

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