Tagged: downloads

Learning to Fail – Reps, Sets, Weight, Splits

It’s easy to get a work out that says “3 sets of 10 reps” and go to it with the same pair of dumbbells you’ve been using for 3 months. Always — ALWAYS — you need to be thinking about progressing your weight and eventually your sets. The variable in any strength work out is the weight. The reps and sets are chosen for whatever your primary goal is: gaining mostly strength, gaining mostly size, gaining mostly endurance. It’s a sliding scale, however, with plenty of overlap. Doing 4-6 reps for 3-5 sets is a strength-focused exercise. Doing 8-12 reps...


Getting High in 2017

You’ve probably heard of HIIT and interval training. They have been the big thing for a decade now — and for good reason. They have two advantages over the usual strength-training work outs: they take less time they push you to work harder High Intensity is Important Research has shown consistently that high-intensity exercise (metabolically challenging exercise that pushes your heart rate upwards of 80-90%) supplies benefits over moderate and lengthy work outs for: fat loss, increased growth hormone and insulin growth factor, increased insulin sensitivity, raised metabolism, improved cardiovascular fitness and cardiorespiration. But what all the articles you’ve read don’t tell you...

The New Year’s Day Work Out – Oh Yes We Did!

The New Year’s Day Work Out – Oh Yes We Did!

We rocked the studio with HIIT Small Group Training today and had personal training clients, too. We know how you want to start the new year full speed…and so do we! Our “Welcome to 2016” HIIT was a tough ten minutes of cardio and strength intervals, followed by a core kicker to make it a tough 20 minute burn out. You can download both interactive PDFs and give them a try.