Sizzlin’ Saturdays

While we have a few folks training for and running the Love Run in just a few weeks, we also thought it would be fun to do a group couch to 5k training program. This will be a members bonus program, starting Monday, March 27th and continue through until the May 20th Run to Rebuild […]

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 […]

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 […]

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 […]

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 […]

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 […]

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   […]

TRX and KB Thursdays

Strength + Finisher (KB & TRX Version) 1a – Turkish Get Up 6 x 1/1 1b – Bent Knee TRX Rows 6 x 8-12 1c – Goblet Squat 6 x 8-12 1d – TRX Saws 6 x 8-12 2 – KB Complex: Snatch, Clean, Push Press, Front Squat **For the complex, complete 1 rep of […]

Add Power To Your Squat

  It’s the first day of a new month – time for Tabata Bottom to Bottom Squats at Urban Athlete. Want to add power to your squats? Aim to take an extra 6-8 min EACH day to mobilize these key areas for better squats: Lower Leg Squat Cue: Keep your heels on the ground, place balance in the middle […]

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 […]