Post-Halloween Weekend Workout
Hey Weekend Warriors! It’s the weekend after Halloween and we all know what that means – copious amounts of candy have been consumed! So before you sneak some more of that chocolate your kids brought home, let’s get this weekend workout done! What you’ll need: Dumbell: one – for floor press Kettlebells: multiple – for swings, […]
Meet Tae Li Stotts!
We are so excited to introduce you to Tae Li Stotts, our newest Alloy intern. You’re going to see her around the gym the next few weeks, working with our current coaches to learn the Alloy ropes. She just moved to Georgia from Maryland, loves working out and raising her favorite animal – snakes! Name: Tae Li […]
Meet Michael Parus!
We are so excited to introduce you to Michael, our newest intern! You’re going to see him around the gym the next few weeks, working with our current coaches to learn the Alloy ropes. He’s been a personal trainer for more than 4 years, and we’re thrilled to have him on Team Alloy! Michael Parus Posse: I am […]
No time? No gym? No problem!
Did you miss a workout this week? Is your weekend crazy and you aren’t sure if you can make it to the gym? No problem – here’s a workout that you can do anywhere to get your heart pumping! Perform 4-5 rounds of 15 reps of each exercise: Jump Squat Jump Lunge Slow Mo Push up (2 seconds […]
3×2 Workout
The weekend has finally arrived, but before you get too wild, make sure you get this workout done! Do 5 sets of 5 reps of each exercise. Finish an entire superset before moving on to the next: 1A: Racked Kettlebell Squats 1B: Dumbbell Bench Press 2A: 3-Point Row 2B: Single-Leg Deadlift 3A: Single-Leg Slider Knee […]
Fall Kettlebell Workout!
Hey Warriors! Even though it doesn’t FEEL like fall here in Atlanta, fall has officially arrived! We can’t wait to break out the hoodies and boots to go get our Pumpkin Spice Latte, but it seems like we’ll have to wait a bit longer – for the clothes, at least. PUMPKIN EVERYTHING!!! Anyway… for this workout […]
Kettlebell Workout
Kettlebells are so versatile – they’re ideal for explosive exercises that work major muscles, burn body fat and build power. This circuit is a great full-body workout for the Kettlebell lover – or anyone! Perform one side of your body, rest, then perform the other. Important: Do not let the Kettlebell touch the ground till you have completed […]
3 x 10 Workout
Kick off your weekend right – try this killer bodyweight workout! It’s called the 3 x 10… as in, 3 rounds of 10 reps. And, what is 3 x 10? 30 – so we threw in a 30-second side plank at the end of each round. You’re welcome! COMPLETE 3 ROUNDS OF […]
Burpee
Burpees use virtually every muscle in your body, which makes them a very efficient exercise, and an AWFUL exercise, which is why it’s name, is appropriate. It addition, Burpees places a significant load on your cardiovascular system so you get a cardio workout without having to run a single step (while wishing you were running […]
The Twofer Workout
Hey Team Alloy! Whether on the weekend, a day you can’t make it into the gym, or when you’re traveling, this is a workout you can do just about anywhere – all you need is two dumbbells! It’s a single circuit of three exercises, but don’t be fooled… each exercise is a twofer (as in, two for […]
