Fitness & Performance Training in Mount Airy, Chestnut Hill, Philadelphia-Urban Athlete » General

Sports Saturdays

Pamela — Sat, 04 Feb 2012 12:41:58 +0000

Complete each exercise for 40 seconds, rest 20 seconds between exercises, complete 5 rounds:

-Snatches
-Plank
-Punch Press
-Reverse Lunges
-MEdicine Ball Partner Drills

Working Out for the Weekend

Pamela — Fri, 03 Feb 2012 04:47:59 +0000

Here’s your Friday surprise… Since I overlooked the 1st of the month, we’ll do our bottom to bottom tabata squats today!

1a – Single Leg Deadlift 5 x 5/5
1b – High Windmill 5 x 5/5

2a – Lateral Lunge 5 x 5/5
2b – Kettlebell Swings 5 x 15

3a – Super Planks 3 x 10/10
3b – Weighted Inch Worms 3 x 10

Nutrition 1

Pamela — Mon, 30 Jan 2012 03:04:41 +0000

Post workout recovery is crucialtraining weight loss or performance training program. Your body needs a combination of carbohydrates and proteins to fuel itself and repair muscle breakdown.

Typically whole foods are our best option when choosing which foods to eat. However post workout meals are best found in a liquid form because the nutrients are easier absorbed into the body. A good 2:1 carbohydrate:protein ratio is preferable.

Monday Workout:

Complete 2 minutes of various agility ladder drills followed by 1 minute of plank for 4 back to back rounds.

Then…

30 seconds on / 15 seconds off x 4 rounds:

Weighted T-Rotations
Double Front Squats
Overhead Reverse Lunges
Divebomber Push Ups
Hanging Straight Leg Raises

Working Out for the Weekend

Pamela — Fri, 27 Jan 2012 04:24:07 +0000

Complete each exercise for 30 seconds, rest 30 seconds between exercises, complete a total of 4 rounds of:

-Box Jumps
-Sots Press
-Pikes
-Medicine Ball Cleans
-Bent Arm Holds
-Double Overhead Holds

Pamela — Thu, 26 Jan 2012 12:18:57 +0000

The results of the cooking class for the FLAG program went well last night. One of the recipes:

Quinoa Patties
2 cups cooked black or red quinoa
4oz goat cheese
1 egg white
1/2 cup chopped pecans
salt to taste

Mix the above ingredients, form into 1-2 inch balls or patties, bake at 375 for 10 minutes.

Thursday Workout

1a) Racked Step Up w/ Reverse Lunge 4 x 5/5
1b) Vertical Press 4 x 5/5

2a) Full Contact Twist 3 x 8/8
2b) Stability Ball Exchange 3 x 12
2c) Upper Body Step Up 3 x 8/8

3a) Figure 8s 3 x 8/8
3b) Band Rows 3 x 12

Hump Day Workout

Pamela — Wed, 25 Jan 2012 03:52:40 +0000

Complete 5 total rounds of each exercise, for 40 seconds on, 20 seconds off, taking no additional rest between rounds of:

-1/2 TGU Right
-1/2 TGU Left
-Snatches Right
-Snatches Left
-V Sits
-Kettlebell Halos

Sports Saturdays

Pamela — Sat, 21 Jan 2012 02:41:31 +0000

Complete each exercise for 30 seconds, rest for 15 seconds between each exercise, complete a total of 6 rounds, take no additional rest between rounds.

-Curl & Press Right
-Curl & Press Left
-Split Squats Right leg forward
-Split Squats Left leg forward
-Mountain Climbers
-Hanging Knee Raises

Is Urban Athlete Your Favorite Mt Airy Workout Spot?

Pamela — Tue, 10 Jan 2012 15:55:25 +0000

Is Urban Athlete your favorite Mt. Airy workout spot? If so answer this poll that the Patch.com has posted, asking it’s readers where their favorite workout spot is in Mt. Airy.

Hump Day Workouts

Pamela — Wed, 04 Jan 2012 10:42:25 +0000

You can check out the new classes that have been added to the schedule by going here.

1a – KB RDL 5 x 3
1b – Side Plank Band Rows 5 x 8/8

2a – Lateral Step Ups 3 x 5/5
2b – Knees to Elbows 3 x 5

3a – Stability Ball Hip Bridges 3 x 12
3b – Reverse Lunges 3 x 6/6
3c – Ring Planks 3 x 30 seconds