Fierce Friday Workouts

Before we get into Friday's workout, we wanted to pass along some information about this weekend's Red Bull Flugtag.  Aaron and group of four other friends decided to enter this weekend's Flugtag.  They built an awesome 15 foot flying Phillies baseball cap to participate in the event.  They need your vote to help them win. To vote for Aaron's team simply...»

Today's workout is a good active recovery day workout.  Nothing too vigorous, just enough to elevate the heart rate and get the body moving. Work at each station for 45 seconds, take 15 seconds to transition between exercises.  Complete a total of 5 rounds. Take no additional rest between rounds. Enjoy! Agility Ladder Drills Flutter Kicks Spider Lunge w/ Rotation Lateral Bounding Single Leg Hip Bridge Finish up...»

Tabata Workout for the First of the Month

It's that time...start today's workout off with bottom-to-bottom tabata squats. Then complete four more tabata rounds, resting one minute between rounds of: Pike Saws or Suspended Planks Single Leg DLs or Single Leg Reaches Kettlebell Swings Side Plank...»

More Jump Rope

I have received numerous request for more jump rope workouts...I love jumping rope so how could I deny our Urban Athletes of such wonderful request. 10 Hurdle Jumps or Box Jumps 10 DB Snatches 5R/5L 10 DB Thrusters 100 Jump Ropes 15 Hurdle Jumps or Box Jumps 14 DB Snatches 7R/7L 15 DB Thrusters 150 Jump Ropes 20 Hurdle Jumps or Box...»

Because you love burpees or “Like a ninja…”

Here's a cool video of some very cool Burpee variations that we'll be building upon in upcoming workouts. I know that makes you very happy. Here's Monday's training. 4 rounds of: 16 Weighted Step-ups 8R/8L 16 Kettlebell Swings 16 Stability Ball Leg Curls 4 rounds of: 10 DB See-saw presses (10 total) 10 Pull-ups 10 Dips 20 Band...»

Training on Saturday Mornings & Barefoot Research from Nike

This workout will be just as tough as yesterday's training. Maybe, but it's all Molly's fault. 1 Garage Farmers Walk- Grab 2 kettlebells, head back to the end of the garages and back. 20 Overhead Walking Lunges- 10 steps per leg. Use a MB or whatever. 20 Ring Rows 20 Kettlebell Highpulls Here's some cool research from Nike on barefoot running: Nike Barefoot Research 4...»

Friday’s Workout for Heather

Since Heather loves running so much and the weather has been incredible in beautiful Mt. Airy Philadelphia we're going to go for some runs today. 1 Garage Run (hit a block run if the pavements look good) 300 Jump Rope Revolutions 30 Box Jumps or hurdle jumps 30 Burpees 30 BWT Squats 1 Garage Run (hit a block run if the pavements look good) 200 Jump Rope...»

Urban Athlete Weekend ReTreat

Need to get away for a weekend without missing out on the gym?  Want to reconnect with nature and still enjoy healthy meals and comfortable accommodations? Friday, September 24th - Sunday, September 26th, 2010 Spend a retreat weekend with Urban Athlete where you'll be able to: Complete several full-body outdoor workouts Take morning trail hikes Enjoy all your meals prepared for you without having to...»

Another Tabata Thursday

Since last week's Tabata Thursday was such a hit I've decided to revisit Tabatas again this week. Stay on the same exercise for 4 minutes....20 sceonds on, 10 off. Jumping Lunge/Jump Squat Combo (These are much worse than just jumping lunges) DB Push Presses Jumping Pull-ups Power Ropes MB...»

Back and Abs

4 Rounds of: 10 DB Snatches 5R/5L 5 Pull-ups 10 Kettlebell Swings (heavier than your regular weight) 10 Ring Rows 4 Rounds of: 20 Sit-ups 20 SB Exchanges 20 Upperbody...»