Mt Airy Exercise

The Beauty of Habit Consistency

All things in life that are good for us, can be even better for us if done with consistency. Case in point, if your nutrition is solid during the day but you snack from 9pm-11pm you don’t have the same positive impact. Similarly exercising 3-4 days a week is ideal, but spread out over the week is more impactful than 3 days in a row and taking 4 days off.
Let’s compare those examples to something more simple like brushing your teeth. You want to brush your teeth, every day, twice a day to prevent cavities, gingivitis and to have fresh breath, right? Of course you do. I’m certain that 98% of the time you don’t falter from this consistently pattern/habit. What if you only brushed your teeth once every three days? Exactly…

Even more so, here’s the real beauty of habit consistency; you don’t have to guess when the next  (fill in the blank) will be. You know because you’ve already planned it, it’s already been scheduled or better yet it’s what you already do.

That’s the basis behind our Lifestyle Challenges, creating habit consistency with exercise and nutrition to live a better, healthier life that is able to be maintained.

Wednesday – Sunday this week we are scheduling 20 minutes sessions, to goal plan, take initial measurements and do performance testing for the upcoming 6 weeks to summer lifestyle challenge. You may still register for the 6 week challenge through this Sunday.

Here’s a recap of the 6 week challenge and what to expect: 6 Weeks to Summer Challenge


Working Out for the Weekend

STRENGTH

Stability

Toughness

Resilience

Endure

Next level

Go-get ’em

Tenacity

Hardwork

 

1a – Band Pull Aparts 5 x 8

1b – Bottoms Ups Goblet Squat with Static Hold 5 x 5

1c – Lateral Band Woodchoppers 5 x 8/8

1d – TRX Rows 5 x 8


2a – Overhead Plate Reverse Lunges 5 x 5/5

2b – Bent Over Rows 5 x 5/5

2c – Hanging Straight Leg Raise 5 x 8/8

2d – Weighted Lateral Step Up 5 x 5/5


TRX Thursday

The beauty of interval training is the vast variability you have in structuring a workout. Of course there are considerations to make, such as you wouldn’t want to do :15 intervals of Turkish get ups…you’d never get in a full rep! Conversely it would be challenging to do a :90 interval of pull ups, not impossible but challenge nevertheless. Certain work/rest time intervals are better for different training goals.

For today’s Kettlebell workout you’ll notice there are three time intervals of essentially the same movements. This is a descending work/rest time ladder. As the time interval decreases, aim to use heavier weights.

1 – :40 of work / :20 of rest x 3 rounds of:

  • Hip Bridges
  • Power Ropes
  • Threaded Lunges

2 – :30 of work / :15 of rest x 3 rounds of:

  • Kettlebell High Pulls
  • Power Ropes
  • Threaded Lunges

3 – :20 of work / :10 of rest x 3 rounds of:

  • Hand to Hand Swings
  • Power Ropes
  • Threaded Lunges

4 – TRX Pikes 1 x 40

 

Urban Athletics:

Complete :30 of work / :15 of rest x 4 rounds. Complete all rounds of one exercise before moving on to the next.

  1. Power Ropes
  2. Snatches
  3. Slam Ball
  4. Push Press
  5. Jumping Lunges
  6. Backward Band Resisted Running

Finish up with a 2000m partner row, in 100m sprint intervals.


Timeless Tuesdays

Have you ever tried to do an exercise that needs to be done quickly or explosively, like a box jump or kettlebll swing, slowly? It’s virtually impossible, right?! In simple terms; fast, quick or explosive movements help develop power. When you think about the weights that you should use to do power based exercises, aim to chose weights that are challenging while you are able to maintain good form.

Tuesday’s Workout:

:15 on / :15 off x 8 sets of:

  • 1a – Split Squat Jumps
  • 1b – Clapping Push Ups!
  • 1c – Banded In and Outs

 

2 – Agility Ladder Drills x 8 minutes

 

:15 on / :15 off x 8 sets of:

  • 3a – Alternating Lateral Lunges
  • 3b – Band High Pulls
  • 3c – Plank Jacks

 


Mondays In Mt Airy

We think all workouts are fun, each one for different reasons. Ladders are a fun way to challenge yourself to aim to use heavier weights, jump higher, run faster, etc as the reps/time decrease. There is also a unique mental toughness that is required when doing some ladders, especially the first 1-3 rounds of a descending ladder. You feel like you still have so many reps to complete, then all of a sudden there are less reps and each round speeds up.

 

Monday’s Workout:

12-10-8-6-4-2 descending ladder of:

  • a – single side racked step ups
  • b – kettlebell plank
  • c – single side clean/thruster combo
  • d – single arm swings
  • e – band plank rows

*do all reps on each side


Hump Day Workouts

Strength days…

1 – Complete continuous rounds for 12 minutes of:

  • a – Front Squat x 3/3
  • b – Pull Ups x 3
  • c – RDL x 3

2 – 2 minute plank

3 – Complete continuous rounds for 12 minutes of:

  • a – Arm Bar x 1/1
  • b – Low Windmill x 3/3
  • c – Sots Press x 3/3

4 – 2 minute plank

 

In the continuous rounds strive to increase the weight you use as you get through rounds. Pick a weight to ‘warm up’ the exercises with and move up from there. If 3 pull ups are easy for you, add weight to your pull ups.


Power It Up Tuesday

Today’s focus is on power. Aim to use heavier weights in each set, increasing as able. Think of your power based exercises as fast and explosive, not an exercise you would do slowly.

:15 / :15 x 8

1a – Split Squat Jumps
1b – Clapping Push Ups
1c – Band In and outs

 

2 – Agility Ladder Drills x 8-10 minutes

:15 / :15 x 8

3a – lateral lunges
3b – band high pulls
3c – plank jacks

Why We Love the Turkish Get-Up

Here’s the short version…

We understand that most have a love or hate relationship with the Turkish get-up. We have to tell you why we love it so much!

First and foremost the Turkish get-up is a full body exercise, there are very few muscles that aren’t working when doing this exercise. The shoulders are active stabilizers, the core is engaged, the lower body is required to stand from a weighted overhead lunge position and back down requiring balance and strength, which is no easy task.

Our next reason for ranking the TGU so high on the list is that it takes concentration to complete. The Turkish get-up isn’t one of those exercises that you can blast through quickly and without thought, it takes significant effort and should be done slow and controlled.

The third reason is that it’s a great stand alone strength exercise, plain and simple. (That’s probably really close to our first reason but it’s worth stating again…in a slightly different way.)


Exercise: Habit and Mindset

Exercise and working out has much to do with habit and mindset.

It can often be hard to start a new routine and stay consistent with it. We try to ‘do’ more things than most of us can do considering the hustle and bustle of daily life. It is best to start with one habit, master it and then add a new habit. Scheduling your workouts as if they are an appointment that cannot be changed is often a great way to approach exercise. Most of us wouldn’t reschedule a doctor appointment or a meeting with a boss, thinking of your workouts the same way.

Working out can be hard. If it was easy, everyone would do it. Approach each workout with the mindset that you will do what you can do. If you show up and do the work you made progress. In the middle of your workout, or anytime throughout for that matter, if you’re feeling like you just can’t do anymore, tell yourself you can do one more rep, or 5 more seconds. Dig deep and believe that you can conquer the current situation, in this case, your workout.


Run to Rebuild: Couch to 5k

We have an awesome opportunity to get involved locally with the Run to Rebuild 5k scheduled for Saturday, May 20th on Forbidden Drive, starting near Northwestern Avenue, by Chestnut Hill College.

We have tons of options for you for this 5k!

If you’re a seasoned runner take advantage of this awesome off road run on Forbidden Drive along the Wissahickon. It’s also family friendly so you can bring tag-alongs with you!

If you’ve never run a 5k before and want to give it a go, this is the perfect opportunity since it’s off road with scenery to distract you 🙂 If you’re interested in just being outside with us, there’s also a 2 mile walk to participate in.

We have an Urban Athlete team set up already and registration is discounted until April 21st. You can register for this run here: Run to Rebuild

We will be doing weekly meet ups for training runs and you’ll be able to purchase UA Team gear for the run!

More details with start dates, days and times.