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

Monday workouts in Mt. Airy

Pamela — Mon, 20 May 2013 01:37:30 +0000

Complete 2-4 rounds of 20 reps each of:

-Kettlebell Swings
-Jumping Pull Ups
-Step Ups w Hop (10L/10R)
-Burpees
-Goblet Squats
-Ring Rows
-Single Arm Push Press (10L/10R)
-Kettlebell High Pulls
-Slow Mountain Climbers (10L/10R)

Sports Saturdays

Pamela — Sat, 18 May 2013 03:17:16 +0000

1) Partner Medicine Ball Drills 10-12 minutes

2) Complete the following exercises every 2 minutes for 10 rounds:

-Speed Rows 8/8
-Mountain Climbers 10/10
-Squat Thrusts 5-8
-Kettlebell Swings 12
-Vertical Ball Jacks 10

Working Out for the Weekend

Pamela — Fri, 17 May 2013 01:40:11 +0000

It’s the weekend folks and we’re closing in the start of summer and Memorial Day weekend. Get your butt in gear and get into the gym, stay smart with your nutrition and get adequate rest. Amp it up in the gym for the big weekend.

Friday’s Workout

1a Racked Step Up 4 x 5/5
1b Tight Band Rotations 4 x 15/15
1c OH Walks 4 x 2/2 lenths

2a Ring Pull Throughs 4 x 8/8
2b Stability Ball Exchanges 4 x 10
2c Suitcase DL 4 x 5/5

Thursday Workouts

Pamela — Thu, 16 May 2013 12:06:23 +0000

Choose a weight that is challenging for you but also one you can continue to use for the entire set. Aim to do the same number of reps in the same amount of time each round.

Every minute on the minute for 6 minutes complete the following. Rest 1 minute between exercises.

1) Lateral Bounding 8-10 reps per side

2) Two Hand KB High Pulls 10-15 reps

3) Push Press 8-10 reps per side

4) Walkout Plank 8-10 reps

5) Janda Sit Ups 8-12 reps

Hump Day Workouts

Pamela — Wed, 15 May 2013 09:12:27 +0000

Today’s middle of the week workout is a nice blend of body weight and weighted exercises combined at a tough interval.

Complete each exercise for 40 seconds, rest 20 seconds between exercises, complete a total of 5 rounds of:
-Sit Throughs
-Jump Rope
-Wall Ball
-Side Plank
-Bent Over Row
-Band Pull Aparts

Tuesdays In Mt Airy

Pamela — Tue, 14 May 2013 02:23:50 +0000

Thank you again to all those who participated, either by rowing or donating or both, in this past weekend’s Row-A-Thon to support the American Cancer Society. Donations and pledges are still making their way in, but we have currently raised $1370 for a 90 minute event! Congratulations and great work to all of you! Thank you.

Tuesday’s Workout

1a) Hand to Hand Swings 4 x 20
1b) Upper Body Step Ups 4 x 10/10
1c) Garage Run 4 x 1 (spring the straight)

2a) Knees to Elbows 4 x 8
2b) Turkish Get Ups 4 x 3/3
2c) Full Contact Twists 4 x 8/8

3) Double Block Run

Monday Workouts in Mt Airy

Pamela — Mon, 13 May 2013 02:18:29 +0000

I hope that all our Moms had a wonderful Mother’s Day yesterday, and that you were able to do whatever it was you wished to do!

1 – 5 minutes of:
DB Snatches or Box Jumps
switching and resting as needed

2a – Front Squat 4 x 8/8
2b – Press 4 x 8/8
2c – Ring Row 4 x 8

3a – Pull Ups 4 x 5
3b – Push Ups 4 x 8
3c – RDL 4 x 8

American Cancer Society Row-A-Thon

Pamela — Sat, 11 May 2013 11:20:28 +0000

This morning at 9:00am is the 1st annual Row-A-Thon to support the American Cancer Society. Teams of 4 people will row for 90 minutes straight )with a few hidden obstacles) and see which team ends up rowing the furthest. We have some prizes for the team that finishes with the most meters rowed and a prize for the person who has raised the most money for the event through pledges and sponsors. Event t-shirts will be given to all participants.

We will only hold the 8:00am workout today:

Bodyweight Bliss

Complete each exercise for 20 seconds, with 10 seconds rest between exercises, complete 8 total rounds of:
-Squats
-Plank
-Reverse Lunges
-Jumping Lateral Lunges

Complete each exercise for 30 seconds, with 15 seconds rest between exercises, complete a total of 4 rounds of:
-Jumping Jacks
-Mountain Climbers
-Foot Taps
-Pledge Push Ups

Working Out for the Weekend & American Cancer Society

Pamela — Fri, 10 May 2013 02:51:10 +0000

Just a quick reminder that we will be holding the 8:00am workout on Saturday only. The 9:00am Urban Athletics and Kids Jiu-Jitsu along with the 10:00am Urban Athletics are cancelled for this weekend only so that we may run the Row-A-Thon and support the American Cancer Society.

The event starts at 9:00am if you’d like to register please let us know, we’re accepting teams and individuals still. It’s $25 in advance or $40 the day off, all proceeds go to the ACS. You also get a participation t-shirt for the event.

We will have breast cancer awareness t-shirts available for purchase this weekend as well. Pink with white for the ladies and black with pink for the gents!

Friday’s Workout

Complete 15 seconds of work, followed by 15 seconds of rest for 6 rounds of:
-Push Ups

Complete 40 seconds of work, followed by 20 seconds of rest for 4 rounds of:
-Goblet Reverse Lunges
-Squat Thrusts
-Horizontal Flutter Kicks
-Vertical Press

Finish the remaining time with…
1 Pull Up
Garage Run
2 Pull Ups
Garage Run
increase the pull up by 1 each round until time is out

Thursday Workouts in Mt Airy

Pamela — Thu, 09 May 2013 10:59:24 +0000

We’re adding in rowing again today to get ready for the Row-A-Thon on Saturday. We start at 9am and hope to see you there to support such a great cause.

5 Rounds: