Fat Loss
Saturday Morning Burn
Every minute on the minute for 10 minutes perform: 5 DB Pushpresses 10 Kettlebell Swings 15 BWT Squats The faster you work the more you rest. Rest 2 minutes. The perform 4 rounds of: Wall Ball Agility Ladder Plank 1 minute @ each...»
Friday Fitness in Mt Airy
This is a great video. It comes from Charles Staley, a well-known strength and conditioning coach. Please take a moment to watch it. This is why people are confused about exercise and nutrition. Here's your WOD: 1A) Pull-ups- 4 x 6 1B) Hip Flexor Stretch 4 x 20sec 1C) Weighted Walking Lunges 4 x 6R/6L 1D) Spiderman Push-ups- 4 x 6 2A) Ring Row- 4 x...»
Some Chaos
Let's get back to some endurance work: Bottom-to-bottom Tabata Squats. Tabata Push-ups...20 on 10 off. Rest how you want. Followed by...3 rounds of: Wall Ball Kettlebell Swings Band Rows 40 seconds on...20 seconds...»
Medley Day
Double Lunge 12/12 Stability Ball Hip Bridge 24 Jumping Pull-up 24 Lateral Cone Jumps 24 Dips 6 4 rounds. A double Lunge is a forward Lunge into a reverse lunge on the same side. Arms are overhead the entire set as well. Amanda's little man busting out some pull-ups between important DVD rounds: Just a reminder that Kettlebell Hell will be this Thursday, June 18th at...»
Tuesday Terror
This one is going to be a killer on your heart rate: Kettlebell Swings Band Row/Lunge Combo (switching sides half way) Power Ropes Agility Ladder 40 seconds on, 20 seconds off for 6...»
Back to Strength
1A) Atomic Push-up 8 x 5 1B) Renegade Row 8 x 5R/5L 2A) Pull-up 5 x 5 2B) Dip 5 x 5 3A) Weighted Step-ups 5 x 6R/6L 3B) DB Overhead Press 5 x...»
40 seconds on/ 20 seconds off
This one should be interesting: Power Ropes Kettlebell Swings Agility rings Shoulder to shoulder sandbag Presses Plank 5...»
Monday Morning Strength Cocktail
1A) Double Dumbbell Front Squat 10 x3 1B) Pull-ups 10 x3 2A) Weighted Reverse Lunges 5 x 8R/8L 2B) Dips 5 x 5 3A) Sit-ups 2 x 25 3B) Hanging Knee Raises 2 x...»
30/30 First Friday
A slightly exhausted Anthony takes a deep breath after his workout. 30 Lateral Cone Jumps 30 Sit-ups 30 Racked Step-ups 15R/15L 30 Kettlebell Swings 30 Medicine Ball Thrusters 30 Hanging Knee Raises 2 Rounds. It's first Friday in Mt Airy and Urban Athlete is opening it's doors for a brief Open House from 6pm to 8pm on Friday, June 5th. If you're out and about in Mt Airy,...»
Some Single-leg work
[caption id="attachment_381" align="alignnone" width="300" caption="Looking on with Admiration"][/caption] 1A) Split Squat 10R/10L 1B) DB See-Saw Press 5R/5L...a total of 10 reps. 1C) Band Row Static Lunge Combo 15R/15L 2A) Full Contact Twist 5R/5L...a total of 10 reps. 2B) Slam Ball 10 2C) Contra-lateral push-up 5R/5L...a total of 10 reps. Complete 6...»
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