Listen/purchase: 1980s Summer Breakup - Feat. Dana Jean Phoenix by Sunglasses Kid
The Runner 360 is an all-around strength program for runners who prefer the outdoors or their own living rooms to the weight room. Best of all, fitness motivator and running yoga instructor Angie Stewart Goka, MPH, CSCS, has crafted a workout that can be completed in 12 minutes and that targets every muscle that runners need for strength and balance. She models the exercises below to ensure proper form and offers a wide variety of workouts for runners who want more at angiestewartfitness.com. First, five quick rules for the workout:
- Perform each exercise, in order, for one minute.
- When the workout calls for left and right sides individually, perform each for 30 seconds.
- Do as many reps as you can while maintaining good form (no cheating on form for more reps!).
- Keep a log of reps as a way to track improvement.
- For a more intense workout, repeat the entire set of exercises (up to a maximum of three times).
The following 12 exercises are all part of the same continuous workout for all skill levels.
Inchworm PlankDiana Hernandez
Squat-Thrust ClimbersDiana Hernandez
Curtsy Lunge HopDiana Hernandez
Scorpion FighterDiana Hernandez
Sidewinder Plank With Leg LiftDiana Hernandez
Plank PupsDiana Hernandez
Lateral Speed RunnersDiana Hernandez
Windshield WipersDiana Hernandez
Plank RotationsDiana Hernandez
Single-Leg DeadliftDiana Hernandez
Marching BridgeDiana Hernandez
Supergirl PlanksDiana Hernandez
Excerpted from Build Your Running Body: A Total-Body Fitness Plan for All Distance Runners, from Milers to Ultramarathoners—Run Farther, Faster, and Injury-Free, ©Pete Magill, Tom Schwartz, and Melissa Breyer, 2014. Reprinted with permission from the publisher, The Experiment. Available wherever books are sold.
16:00 - 17:00
Mighty Mouse feat Monarchy - In front of our friends
Skream feat. Sam Frank - Roller Coaster (Dimitri From Paris Remix)
Xei feat. Beatman - Gone
Ed Sheeran - I See Fire (Kygo Remix)
Cassian - I Like What You’re Doing (Lorenz Rhodes Dangerous Mix)
Jazzanova - Look What You’re Doin’ To Me feat. Phonte
Classixx - All You’re Waiting For
Shalamar - I Can Make You Feel Good
Teena Marie - It Must Be Magic
Jermaine Stewart - We Don’t Have To Take Our Clothes Off
Falcons - Boy Is Mine (Brandy x Monica)
17:00 - 18:00
Saint Pepsi - Better
Rhythmic Groove - More Than U Know (Original Mix)
Adam Chinch - Hooked On You
Donna Summers - Mystery Of Love (Chubby Fingers Remix)
Burns & Fred Falke - You Stopped Loving Me
Timbaland ft Justin Timberlake - Carry Out (Swivel Hips Dub It Out)
Carl Hanaghan ft Kaysee - Summertime (Richard Earnshaw Remix)
De La Soul - Saturdays (Alpha Snail Re-Dub)
Dave Mayer - Funky Like That (Random Soul Vocal Mix)
Deadmau5 - Frederic Vs The Bederic (Funkhameleon French Remix)
The Tabledancers - Reach Out
Paul Simon - You Can Call Me Al (Flight Facilities Edit)
James Ingram & Michael McDonald - Yah Mo B There (Grant Nelson Remix)
Gotye - Somebody That I Used To Know ( DCUP Taste of Honey Remix)
Bobby D’Ambrosio - Moment Of My Life (Classic Club Mix)
Daft Punk & Dimitri From Paris - Get Lucky (MikeandTess Disco Drums Re-Edit)
D Train - You’re the One for Me
»DOWNLOAD HERE» Right Click ,Save Link As»
I’ve finally got round to uploading the details from the past three shows on Urban Noize Radio!
Lets start off with the recommendations shall we?
Starting with, Floatopia.
Floatation Tanks offer the easiest & most effective route to the profoundest mental & physical states available to mankind
Experiencing weightlessness in the absence of light & sound is such a freeing sensation, that as the senses are rested, old injuries (especially back aches) are relieved & stress drifts away
Learn to meditate & reach states of consciousness that will blow your mind. Achieve optimum performance…!
If you are apprehensive about entering a sensory deprivation tank, please contact them directly for more information. Alternatively, If you are interested in meditation and don’t wish to enter a tank to do this, Please see the link below which gives details of guided meditations.
Also…Check out - Think Health by Louise. She offers well-being tips for the mind and body. Louise is also a Juice plus representative. So if you are interested in a lifestyle change have a look at her page on facebook
Last but not least is - Andrea Dekker. Andrea’s motto is ”to simplify life for real families with real budgets, real schedules, real homes, and real lives”. If you’re like me, and you struggle to organize your days, please check out her daily routine planners. See also has recipes and other useful stuff which you can benefit from so please take a look at her website.
"Fiona Coyne" is the a-side off Saint Pepsi’s "Fiona Coyne/"Fall Harder" 7". His debut release for Carpark Records.
Listen/purchase: I DOUBTED YOU by Todd Edwards
Alpha Boy - Late Night
Swingy hiphop and bass remix of BadBoe’s “Hit it Maestro” featuring MC Rayna. With a chunky break and bouncy bass this upbeat tune is sure to get the dance floor in full-on boogie smile mode.
DONATE PAYPAL: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=YUUKEG84W4Z4W
TIP ME DOGE: DE6hN4gYfb8os5fNrXFRwjcAcAyqwkfeEa