Weather = Training!

The weather is beautiful out, that said....... get out and go for a run:
Run 1 Mile or
Run 10 40's or
Run 6 110's or
Run 5 Bases or
Run 5 Suicides or
Run 6 Gassers or
Run 1 Timed 300 or
JUST RUN!

Stay Training My Friends!

Shoulder Blowout!

When it comes time to burn out your shoulders try this:
Pick three exercises: 
Anterior Deltoids (front shoulder)
Posterior Deltoids (rear shoulder)
Lateral Deltoids

Perform 10 of each, and with no rest perform 8 of each, then 6 of each, then 4 of each, then 2 of each!

10+8+6+4+2 = 30 of each exercise!

What you are seeing is the 4's for our client Patrick as he finishes an upper body day!

Good Luck, and attack this shoulder workout like your life depended on it!

Stay Training My Friends!

New Nike Sparq Commercial

Please Forgive us for not updating in the past few weeks! Nicola's Dungeon has been very busy changing the game! That said, enjoy Nike's new Sparq Commercial!

Wow, what a good commercial! I am not sure if it was the music, the slow motion, or the Race Car..... but i know one thing for sure..... I am ready to Train!

Stay Training My Friends!