As we continue celebrating ZOOZ Fitness' 10-year anniversary, we’re highlighting some of our trainers' favorite exercises—both those they love to do with their athletes and those they enjoy for their own fitness journeys.
The Power of Movement
Exercise isn’t just about physical fitness—it has the power to transform both body and mind. Here’s why regular movement is essential:
1. Physical Health Benefits
Strengthens the Heart & Improves Circulation – Lowers blood pressure, reduces heart disease risk, and enhances cardiovascular efficiency.
Boosts Immunity – Helps the body fight infections and illnesses.
Regulates Weight – Burns calories, supports metabolism, and promotes healthy weight management.
Strengthens Muscles & Bones – Reduces the risk of osteoporosis and maintains muscle mass.
Enhances Flexibility & Mobility – Improves balance, reduces stiffness, and lowers injury risk.
Supports Digestive Health – Aids in digestion and prevents constipation.
2. Mental & Cognitive Benefits
Reduces Stress & Anxiety – Releases endorphins that enhance mood and reduce stress.
Boosts Brain Function – Improves memory, focus, and cognitive resilience.
Enhances Sleep Quality – Regulates sleep cycles and promotes deeper rest.
Builds Self-Esteem & Confidence – Achieving fitness goals fosters a sense of accomplishment.
3. Disease Prevention
Lowers the risk of chronic conditions like type 2 diabetes, stroke, and hypertension.
Helps manage conditions like arthritis by improving joint function and reducing pain.
4. Longevity & Quality of Life
Increases lifespan by lowering the risk of premature death.
Enhances daily function and energy levels, making everyday activities easier.
Even small movements—like walking, stretching, or dancing—can make a huge difference in physical and mental well-being.
10 ZOOZ Trainers' Favorite Exercises
From improving mobility to enhancing strength and endurance, our trainers have found exercises that help their athletes push limits, build confidence, and achieve their fitness goals. Here are their top picks:
1. Coach Ben – Outdoor Runs & Walks
Ben enjoys running and walking outdoors with athletes because it allows him to check in with them, assess their energy levels, and enjoy fresh air before diving into a workout.
Personal Favorite: Hiking, running, and bodyweight workouts—anything outdoors.
2. Coach Camilla – Slamballs on the Turf
Camilla’s favorite workout with athletes involves slamballs, which build power and endurance.
"I love incorporating slamballs because they engage multiple muscle groups and bring an element of fun to training."
Personal Favorite: Running, which clears her mind, brings peace, and offers a full-body workout.
3. Coach Allison – Obstacle Courses
Allison designs obstacle courses that target balance, power, and endurance using hurdles, box jumps, balance beams, and med ball slams.
"Obstacle courses keep workouts engaging and challenge multiple skills at once."
Personal Favorite: HIIT strength/cardio classes, hiking, and good mornings.
4. Coach Derick – Ladder Drills
Ladder drills are a go-to for Derick because they enhance coordination, agility, and balance in his athletes.
Personal Favorite: Planks—an underrated full-body workout that also builds mental toughness.
5. Coach Tahlia – Mini Yoga Flow
Tahlia incorporates yoga flows into training to promote mind-body connection, strength, and flexibility.
"Yoga integrates mindfulness, breath awareness, and physical postures to create a well-rounded workout."
Personal Favorite: Power yoga—vigorous and fast-paced for strength and endurance.
6. Coach Jay – Bridges
Jay loves working on bridges with athletes because they simplify the hinge pattern and improve core stabilization.
Personal Favorite: Deadlifts—an essential exercise for strengthening the posterior chain (backside of the body) from head to toe.
7. Coach Tristan – Sled Pushes
Tristan uses sled pushes because they can be modified for any fitness level and engage multiple muscle groups.
Personal Favorite: Deadlifts—his go-to for building total-body strength.
8. Coach Travis – Deadhangs & Hanging Variations
Travis prioritizes hanging exercises with athletes to decompress the spine, improve posture, and build upper-body strength.
Personal Favorite: Front squats—one of his biggest challenges, but also one where he sees the most progress.
9. Coach Jared – Plank Pull-Through Variations
Jared’s favorite client exercise is the plank pull-through, which improves core stability, coordination, and motor control.
"I love seeing athletes surprise themselves with what they can accomplish!"
Personal Favorite: The quadruped row—an excellent movement for building strength and stability.
10. Coach Edwin – Squat Patterns
Coach Edwin’s go-to exercise for athletes is squat patterns, as they are fundamental to building strength, mobility, and stability.
"I love coaching squat patterns because the progress is so tangible—seeing athletes develop confidence and control in this movement is incredibly rewarding."
Personal Favorite: Bench Press – a classic upper-body strength exercise that builds power and endurance.
What’s Next?
Our 10-year celebration continues!
Keep an eye out for more TOP 10 lists, including:
✅ 10 reasons trainers love working at ZOOZ
✅ 10 goals ZOOZ athletes have for the future
✅ 10 aspirations Jake has for ZOOZ’s next decade
✅ 10 essential fitness tips for a healthier life
✅ 10 reasons accessibility matters in the gym
✅ 10 best moments of ZOOZ over the past decade
Thank you for being part of the ZOOZ journey—here’s to the next 10 years!
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