Tag Archive
Legs and Lats
1A) Pull-ups- 10,8,6,4,2 1B) Kettlebell Goblet Squat-10,8,6,4,2 (move up in weight each set) 2A)Ring Row- 4 x 12 2B) Weighted Step-ups- 4 x 6R/6L 3A) Paloff Press- 3 x 10R/10L 3B) Hanging Knee Raises- 3 x...»
Wonderful Workout Wednesdays in Mt Airy
Perform each exercise for 60 seconds. Complete a total of 4 Rounds. OH Walking Lunges Push Up Spider Lunge Combo MB Hip Bridges Rest Perform each exercise for 30 sec, then 45 sec, then 60 sec Rounds. Lateral Step Ups Bent Over Rows Duck Unders PVC Overhead...»
Kettlebells and Running in Mt Airy
Here's a little taste of what we do when there aren't classes and training going on at Urban Athlete. This is just one video, the rest are on their way. Saturday's Workout Work continuously for 30 minutes... 20 Kettlebell Swings 5/5 Threaded Lunges 10/10 Foot Taps 1 Block Run 20 Band Face Pulls 10/10 Sling Shots 1 Farmers Walk 150...»
Friday Mayhem
Sprints 8 x Garage Lengths 30 seconds work / 3o seconds rest... Sumo Deadlift Elevated Ring Rows Contralateral Push Ups Box Jumps Double Push Presses The purpose of the 30/30 work/rest ration is to lift heavier weights and/or work more efficiently. Get as much quality work done in 30 seconds as you can. Use the full 30 seconds to recover to get to the next exercise. Complete...»
A Message from Greg…
Ok, so I know I mentioned it last week, but here it is finally, a few words from Greg that he asked us to share with you. (He's back from Guatemala, and on his way shortly to Florida.) "As most of you know, I’ll be away from the gym until November. While I’m sad about being away I’m also see it...»
Wednesday Workout In Mt. Airy
Here are a few updates for the schedule. We have added a 5pm class on Fridays, this will be a Foundations Class that all are encouraged to attend. We will be covering new movements that we will be introducing into the upcoming workouts. For the month of July, here are some extra things to look forward to... -Wednesday, July 15th - Bring a Friend...»
Some single-leg strength
I got this message from a lovely young lady the other day: "In my lame attempt to evangelize the out/shape over-weight masses - I am trying to find more members for Urban Athlete. I have already bombarded all of my address book with invitations to visit Urban Athlete, I am now forced to make new friends at the pool so that...»
More Medleys
Block Run 20 Spider Lunges 10R/10L 20 Burpees Block Run 20 Squat Jumps 20 Jumping Pull-ups Jump Rope x 100 Revolutions 20 Full Contact Twist 20 Walk-out...»
Back to Strength
1A) DBL Dumbbell Front Squats 8 x 5 1B) Pull-ups 8 x 5 2A) Weighted Step-ups 4 x 8R/8L (use any tool that you like..sandbags, kettlebells, dbs, small children) 2B) Overhead Press 4 x 6 3A) Reneagade Row 3 x 6R/6L 3B) Dips 3 x 6 Member of the Week: We're proud to announce that Cynthia J has won member of the week. Cynthia has won a...»
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,...»
