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Energy Bars to Upgrade Your Lifestyle


Give yourself the drive you need as part of a balanced diet with these convenient energy bars.

There you are, in front of a crowd of thousands cheering your name. You step up to the bar, get a firm grip—your body in perfect position. You are about to complete the lift of your life. Suddenly the cheering begins to fade from motivating background music to a horrendous, blaring noise that ruins your focus. You begin to realize the crowd cheering was, in fact, your alarm clock waking you up—and you’re late.


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Total Gym Circuit Training with a Partner 



Some things are better together… like a good ol’ sweat session!  Why not buddy up to add variety to a typical ‘solo’ workout?  You have many things to gain, and only sweat and calories to lose!


Working out with a friend keeps you motivated, encouraged to work hard, and challenged all while sweating together. Plus it’s fun!


Partner workouts are the perfect solution to sprucing up your routine by involving someone who will keep you accountable as well as motivated to get into shape.  Whether you hit the gym for a class, take a run outside, or perform strength drills, you will hold each other accountable to do the workouts together.



There really are so many positive reasons why working out with a partner can make such a difference in your fitness routine.


  • Keeps a workout fun and exciting
  • Accountability with your partner
  • Provides motivation to train hard
  • Achieve common fitness goals
  • Playful and game-like
  • Workout time passes by quickly
  • Effective use of intensity in minimal time
  • Any style of workout goes! (ex: circuits, intervals, timed drills)
  • Strengthens your muscles, your heart, and your relationship



The Total Gym is a great piece of equipment to perform creative, yet challenging workouts with a partner.  Typically, exercises are performed alone on the Total Gym.  However, there are unique ways to utilize the Total Gym so that two can get into the action together.


This can be achieved by:

  • Performing circuits of 2 exercises that alternate between partners by taking turns on and off of the equipment. This is the type of circuit workout you will learn in this partner blog, so keep reading!
  • Performing creative exercises “together” that move in opposite actions on the equipment together
  • Incorporating other equipment such as bands, medicine balls, or other fitness tools along with the Total Gym
  • Performing a series of Total Gym movements for a set period of time or reps while the other partner performs exercises off the equipment. This is especially convenient when there’s limited fitness tools that only one can work with at a time.


It takes coordination, communication, core strength, and balance to make it all work, but it can be accomplished for an effective and fun sweat session!



If you workout regularly, you probably have developed a certain workout style or prefer a certain type of workout that works best for you. Personally, I like my solo workout time, but there are many things I value from working out with a partner too.


Here are some of my top reasons why I love performing circuit training routines, especially utilizing the Total Gym, that I’d like to share with you…

  • Partner workouts are often more effective as you tend to push yourself harder to keep up with your partners pace
  • Can create a competition between each other based on time, reps, quickness
  • There’s no time to slack off when you have to pace yourself with your partner
  • Keeps you wanting to strive for more
  • A partner pushes you to workout on days you don’t want to… this has saved me during those less motivated times and I always feel accomplished after!



Circuit training is one of the best ways to maximize your workout time to achieve your fitness goals.  It provides you the flexibility to create workouts that incorporate strength, cardio drills, and any combination of workout styles. There are so many amazing ways to include circuit training into your fitness routines… so I encourage you to give it a try!


Here are some links to other Total Gym circuit workouts you can refer to and add into your routine:



Grab a friend and try this fun and effective partner workout!  The circuit alternates between cardio and strength movements to really maximize your efforts.  While one does a strength exercise, the other will do a cardio drill, then you switch.



  • Stomp watch or timer app to clock 1 minute intervals
  • Weighted ball or hand weights
  • Total Gym equipment


Total Workout Time: approximately 20-25 minutes (calculating 2 sets)



Together, perform these 4 dynamic exercises to warm-up and prepare your muscles for the workout.


Instructions: Do 15 reps and 1 set of each warm-up exercise, then proceed directly into the circuit workout.


  1. Jack Squats
  2. Lunge & Rotate
  3. Toe Touches
  4. Lunge Climber




  • Set a timer for 1-minute
  • If you do not have a timer to use, base the time on the partner performing the STRENGTH exercise for 20 reps. Once their set is completed, switch exercises.
  • Perform each cardio and strength circuit twice (2 sets), and then move on to the next circuit. There are 6 circuits total.



C = Cardio

S = Strength

TG = Total Gym


Circuit 1

C: Jump Squats (TG)

S:  4 Shoulder Taps, Push-Up


Circuit 2

C: Skaters

S:  Bridge Press (TG)


Circuit 3

C: Lunge Drops

S:  Tricep Press +static (TG)


Circuit 4

C: Diagonal Mountain Climbers

S: Surfer Row (TG)


CORE: These last two exercises are performed together on your Total Gym.


Circuit 5

Partner 1: Pullover Crunch

Partner 2: Pike Up


Circuit 6

Partner 1: V-Sit Twist

Partner 2: Up-Up Down-Down


Please check out the video to see how these exercises are performed with your partner on your Total Gym!


Finding the motivation for a workout alone can be tough, but having someone holding you accountable can drive your fitness level to a higher standard. Overcome a workout plateau by creating unique movements that involves a friend or your significant other during your next workout session!


Grab your partner and give it a go!


Best to you and your health,



The post Total Gym Circuit Training with a Partner  appeared first on Total Gym Pulse.

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Building Movement Capacity w/ Dr. Roop Sihota — 300


Dr. Roop Sihota is a PT, a coach, and a movement enthusiast. He has been a long time team member and coach at MobilityWOD and San Francisco Crossfit, and recently launched a new movement project called ORIGINS.

Dr. Sihota is inspired by movement and is focused on the exploration of movement. He also loves working with movers from around the world. He started ORIGINS because of his passion to give back and provide educational content to help people make more complete decisions.

This is Roop’s second time on the show, check out the previous episode he was on to talk about Why Your Mobility Isn’t Improving — Dr. Roop Sihota — 173.

In this episode, we dive into why there is no such thing as bad movement, how to make more well rounded decision, why you should incorporate more play in your life, top inflammatory foods, and more. Enjoy!

Special bonus: Tune in to the very beginning of the video podcast on YouTube to watch Dr. Roop Sihota demonstrating 4 minutes of movements from ORIGINS.

ORIGINS — A Human Movement Project

Dr. Roop Sihota has travelled the world teaching people how to move and how to fix their movement issues. He used to think he had answers for everybody’s movement issues, but proved himself wrong. After noticing his solutions only worked for some clients, Dr. Sihota went through a transformation.

For the past few years, Dr. Sihota played the student role. He researched and explored many movement practices, and attended various movement seminars worldwide to figure out his gaps.

Dr. Sihota also got inspired by the book Essentialism: The Art of Less, which is focused on finding what is it that you do really well, what is it that you enjoy doing, and what is it that you can make the biggest impact. Every time he read those phrases he came back to the same conclusion (that he needs to work on): Artistic creative movement as a means to building a healthy body. And it needs to be given to people in a free source manner.

Dr. Sihota wanted to give back to the community and help people figure out how to live a healthier life with less pain, which is why he created ORIGINS — A Human Movement Project.

ORIGINS is about introducing people to simple small movements that they can incorporate into their workouts. It’s an educational platform that provides weekly 10–15 min movement pieces that can be incorporated at the beginning of workouts, at the end of workouts, or as your warmup. ORIGINS is meant to help people get a much better understanding of movement across the board and make more well-rounded decisions.

Key Takeaways

  • There is no such things as bad movement — Your body should be able to move well in many directions. When you are only moving it a certain way, again and again, and not opening your horizons to other movements, you will wear down your tissues. But if you are addressing your movement limitations, you will see improvements.
  • It’s all about your goals — Dr. Sihota is focused on his clients goals, that’s what it’s about. It’s about making people happy and excited to train.
  • Neurologically challenging movements — Dr. Sihota suggests mixing unique movements to your warmups. Ones that challenge you neurologically and are applicable to real life situations. He specifically likes movement flows, so you can get the body challenged before your system can get adapted.
  • Incorporate more play in your life — Adults play is almost non-existent today. Both Dr. Sihota and Mike recommend incorporating more play in your life, whether it’s during workouts, in your backyard, or on the dance floor. Play improves coordination, reaction time, and overall happiness. ORIGINS has many playful elements in it’s programming, look out in the next few weeks for tabata style tag games, walking on PVC pipes, and more.

We want the body to always be thinking rather than sleeping, except for when we want it to sleep.” — Dr. Roop Sihota

  • Functional Medicine — Once Dr. Sihota became a father a couple of years ago, he put more emphasis on leading a healthy lifestyle, both nutrition and movement wise. Dr. Sihota played with the idea of becoming certified in Functional Medicine, but first he became the patient himself. After getting comprehensive testing, including various blood tests, urine and stool tests, genetics test, etc. Even though Dr. Sihota was very conscious about his health, eating 90% healthy foods, moving often, etc. He discovered he had low testosterone, low vitamin D, high cellular oxidation levels, and more issue.
  • Top 7 inflammatory foods — As part of trying to figure out what causes his health markers to look bad, Dr. Sihota took out the top 7 inflammatory foods out of his diet: sugar, corn, soy, peanuts, dairy, eggs, and gluten.
  • Supplementation — Dr. Sihota is taking a dozen supplements a day to get his health marker stabilized. He’s trying to figure out which would be short-term vs long-term. His supplements include collagen protein, fish oil, vitamin D/K2, ashwagandha (an adaptogen that helps with organ function and is in Organifi Green Juice), zinc, and probiotics.
  • Low testosterone — Can be caused from a variety of issues: Low vitamin D, a leaky gut, and more. It’s important to have a holistic view and figure out your underlying issues before treating something.
  • Plant based painkillers — After getting his wisdom teeth extracted, Mike recovered from pain mostly using cannabis and kratom. His favorite cannabis products are made by a company called Jambo Superfoods.

A post shared by roopsihota (@roopsihota) on Feb 2, 2018 at 4:13pm PST

Connect with Dr. Roop Sihota

Connect on social: Instagram, YouTube, Twitter, Gmail

Resources: ORIGINS

Doug Larson Fitness

Doug is working some new stuff! Sign up to get notified when he launches at

The Bledsoe Show

The Bledsoe Show (Mike’s personal show) is back! Check out new episodes and the new website at



If you have low back, knee, or shoulder pain, check out Movement-Rx. Dr. Theresa Larson and Anders Varner will get you healthy and strong.

Watch the show

Listen to the show

Subscribe to iTunes (iPhone) or Stitcher (android) for audio:

Check out our FREE 50+ page OLYMPIC WEIGHTLIFTING GUIDE! Includes: The Basics, Sample Programming, Links to Technique Videos, and more!


Train smart,

Mike and Doug

The post Building Movement Capacity w/ Dr. Roop Sihota — 300 appeared first on Barbell Shrugged.

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Best Health Supplements For Your Fitness Plan


Best Health Supplements

Supplements are great. You take the little pills, powder, concentrate or whatever else it comes in the form of and that’s it. The supplement gets to work. Just don’t expect the supplement to do ALL the work.

That’s actually one of the major problems far too many people fall into.

They assume its just going to do everything for them. That, is not how it works. A supplement is just that: it supplements. It helps. It aids your workout. If …

The post Best Health Supplements For Your Fitness Plan appeared first on Gym Junkies.

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Subversive Fitness: Day 302 Of 360


Focus on mechanics, execution, and timing, and hit the tire like you mean it.

Day 302 Of 360

Pendlay row:5 x 3 @ as heavy as possible in each (minimum 85% of 2RM)


Rest as needed between sets. Although directive is as heavy as possible, sound position and a full range of motion always govern weight.




Kettlebell row: 3 x 7L, 7R @ (up to) 70% of heaviest lift above


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