Archive | Workout

The Ken Patera Workout

For those who are new to weight training/lifting and have no idea who Ken Patera is here’s a little background for you.

Patera is a former Olympic Weightlifter and USA powerlifter. He won several medals at the Pan American Games (including gold), and finished second in the 1971 World Weightlifting Championships. He was the first American to clean and jerk 500 (503 1/2) lbs, which he achieved at the 1972 Senior Nationals in Detroit. He is also the only American to clean and press 500 lbs, and he was arguably the last American to excel at weightlifting on an international level.

Patera also competed in the first World’s Strongest Man contest in 1977, finishing third behind Bruce Wilhelm and Bob Young.

Patera went on to have a long career on professional wrestling. Here is a typical Patera workout. Patera would switch up his routines constantly, as well as sets and reps. Use your own judgement based on your comfort level.

The Ken Patera Workout

Snatch

Clean and Press

Bench Press

Squats

Notes: Lift 2-3 times per week using whatever set and rep scheme your comfortable with except for squats. Perform one set of each squat exercise and one set only. Get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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How to Increase Your Running Speed With Fartlek Training

When you want to increase your running speed, you need to do speed training. Fartlek is a wonderful way of speed training. Fartlek, Swedish for speed play, is a good introduction to faster running training sessions, as it gives you a lot of liberty in what you do and how fast you go. Want to do fartlek training? Then read this article and learn some more about this running workout.

A Quick Definition of Fartlek

When you do a fartlek training session everything is allowed. After a warm-up of about 5-10 minutes you have a training session of 20 – 60 minutes. The only rule to fartlek is that you vary your speed regularly. So you can do a bit of tempo running, run easy, then do some intervals, run easy again, do a few sprints, etc. It is important to know that every fartlek training session varies. You can choose to exercise at your own pace or incorporate specific goals into your exercises. A fartlek training session can be structured and pre=planned, but it is often more fun to just go with the spur of the moment. It instills a kind of responsibility in you though, as you have to know when to take a breather. On the other hand, you need to be honest to yourself and not slack down.

Some Advantages of Fartlek

There are some advantages to fartlek workouts. See below a short sample of advantages.

  • It is Fun

It can be real fun for you. No other running workout will allow you to have more fun than the fartlek. It’s basically all up to you how you want to maintain speeds or achieve some time goals, as long as you can keep it exciting and challenging. Fartleks are fun to do in that aspect.

  • Everyone Can Do It

Anybody can do fartlek. It is an excellent introduction to speed training for beginners. It is also great for more advanced runners who have just come out of a longer period of base building. Instead of having to comply to the rigour of structured speed sessions you can just go by feel and get back into faster running more easily.

  • Improves Endurance and Increases Your Running Speed

Due to its continuous nature, fartleks are perfect for athletes who like to participate in long distance running. Fartlek training sessions help you improve endurance, but due to running at different speeds these running sessions help your body improve its lactate threshold and oxygen delivery to the muscles which all contribute to increasing your running speed.

Fartlek workouts are, despite the playful nature, still speed running training sessions. They count as “hard” workouts and should be followed by a day of recovery running or rest. Also make sure that you start and end your fartlek session with easy running so that you properly warm-up and cool-down.

The fartlek can be an enrichment to your running program and will definitely help you increase your running speed. Try it today and see how it works for you!

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The Ken Patera Workout

For those who are new to weight training/lifting and have no idea who Ken Patera is here’s a little background for you.

Patera is a former Olympic Weightlifter and USA powerlifter. He won several medals at the Pan American Games (including gold), and finished second in the 1971 World Weightlifting Championships. He was the first American to clean and jerk 500 (503 1/2) lbs, which he achieved at the 1972 Senior Nationals in Detroit. He is also the only American to clean and press 500 lbs, and he was arguably the last American to excel at weightlifting on an international level.

Patera also competed in the first World’s Strongest Man contest in 1977, finishing third behind Bruce Wilhelm and Bob Young.

Patera went on to have a long career on professional wrestling. Here is a typical Patera workout. Patera would switch up his routines constantly, as well as sets and reps. Use your own judgement based on your comfort level.

The Ken Patera Workout

Snatch

Clean and Press

Bench Press

Squats

Notes: Lift 2-3 times per week using whatever set and rep scheme your comfortable with except for squats. Perform one set of each squat exercise and one set only. Get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Vertical Jump Test

An athlete’s vertical Jump is a milestone in his sports career; in sports like basketball and volleyball, the player with the highest jump is the most feared score winner and defender of all. For Generations, people have been trying to figure out ways of enhancing the explosive power of a person’s vertical jump. Aside from the great bout on unlocking the limits, it has also been a problem measuring the accurate progress of a person’s vertical jump during his training.

Wall Nut

The most basic way of measuring the height of a person’s vertical leap is by standing beside a wall while raising one of your hands as high as possible, feet lying flat on the ground;afterwards, put a line or marker on the tip of your finger. This is known as the “standing reach”. Put oil or powder at the tip of your fingers then jump several times and touch the wall so marks would be left behind to indicate your highest reach upon jumping. Measure the distance between your standing reach and the highest point you have made. This is the height of your vertical jump.

Kinematics

Some people use a more scientific and accurate way of measuring the vertical jump, by using a pressure pad, laser beams and kinematic equations. This is measured by taking note of the time an athlete can complete a jump before he falls back to the ground. The equation for this is h = g*t2/8, where (h) is for height, (g) is for the pull of gravity which is equal to 9.81 m/s2 or 32.2 ft/s2 and (t2/8) for the time an athlete can complete the jump from the ground and back to the ground in milliseconds. This equation if usually calculated by a software installed to a computer where the pressure pad and laser beams are connected.

Infrared Laser

This is also an accurate way of measuring the vertical leap of a player, where he is required to stand and jump in between two infrared laser planes facing each other. How does it work? Well, not as complicated as computing kinematic equations; in fact, it just works like jumping beside a wall and subtracting your standing reach off your maximum jump reach. The only difference is that first, it is using infrared laser beams and second, it is a way lot more expensive than the regular jump and reach beside the wall.

Whatever method it is you are using, as long as you are sure that your vertical is gaining more and more power and you can feel that there really is progress in what you are doing, you are surely getting somewhere. Question is, are you? If you are not pretty sure that there is ascension in your vertical jump training, I would advise you to seek help from vertical jump professionals.

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Swim Training For Fighters (Part 1)

Swimming for conditioning is little used, little known or incorrectly used by most fighters and coaches. Not that they the coaches don’t have a plan, or goal but a lot of coaches take standard gym work into the pool and stay at one end, doing partner carries and jump squats, all great stuff but if they really understood the benefits of swimming they could put together a swim specific programme from circuits to aerobic, anaerobic and endurance sets.

Swimming is a great exercise and will increase lung capacity if used properly by a fighter which obviously has benefits in the ring in relation to hydrogen conditioning, swimming also puts 25lb of pressure on the whole body when swimming and is also a weightless form of fitness.

Obviously the benefits can only be reaped if the fighter can swim and is comfortable in a pool environment. The exercises below can be changed at anytime and are only a suggestion.

There are many swimming aids out there from paddles to pull buoys and all can be utilised, however one of the easiest and cheapest is to wear a t-shirt and extra swim shorts during training for extra drag, however caution should be exercised and only use this extra drag every few weeks. If you don’t your body will adapt and you will require more and more clothing for drag.

Pool Circuits are probably the easiest to start with and understood so below are a few circuits to start of with

Circuit 1

You will require access to swimming widths (deep end) for this circuit and require two mats one at either side for certain exercises, ensure a warm up is conducted prior to the start.

Swim 10 widths front crawl as fast as you can.

Pull yourself out the pool and do twenty press ups, slide into the pool swim a width underwater on the opposite side conduct nineteen press ups, then repeat until you have completed the set.

On completion swim 10 widths front crawl again then conduct double leg v sits as above on completion repeat the process and conduct double squat thrusts

Circuit

10 widths front crawl sprint

Press ups 20 -1 swimming a width underneath taking 1 press up off each side

10 widths front crawl sprint

Double leg v sits 20-1 swimming a width underneath taking 1 V sit off each side

10 widths front crawl sprint

Double leg squat thrusts 20-1- swimming a width underneath taking one squat thrust off each width

Rest is up to an individual between the sets but no longer than a minute.

Circuit 2

As above but run between width’s, this can be done in the shallow end or at the deep end if using the deep end use an aqua jogger which is a blue support belt which goes around the waist and is normally used for rehabilitation work in the pool.

Circuit 3

As above but swim lengths and only one front crawl sprint length is required between the exercises

Circuit 4

Make sure you have a partner for this set.

Both sprint from the shallow end until the deep end starts then back ten times.

Partner 1 piggy backs number two for ten sprints above then change

Partner 1 sprint’s same distance backwards for 4

Partner 2 squat jumps until partner 1 finishes (head under water back straight bum touching heels then explode upwards)

Swap over

1 minute rest repeat once more

Circuit 5

Partner squat jumps 30 seconds on 15 rest for 3 minutes

Swap over

Band punches standing with shoulders under water partner 2 holding band at rear for extra tension

30 seconds on 15 rest for three minutes (no bands use aqua dumbbells)

Swap over

Front crawl sprints* 30 seconds on and 15 rest for 3 minutes

Partner holds your ankles whilst you swim hard for 30 seconds on front crawl

Swap Over

Rest 1 minute repeat

Again the above are a suggestion however I feel these are the better exercises a fighter should be using in the pool for conditioning, as the lungs need to be overloaded in order to increase oxygen up take.

The last circuit should only be used with fighters who are competent in the water and are able to swim at a reasonable standard.

Deep end access will be required

The fighter treads water with their hands for two minutes, then feet for two minutes hands in the air.

The fighter then has their hands placed together behind their back using an elastic band, he then sinks to the bottom of the pool as soon as his feet touch the bottom he explodes to the surface sucks in a breath of air and submerges again, complete this for five reps.

If the band breaks the fighter starts again, for a more advanced workout tie the legs with an elastic band as well.

This drill develops the CV system and allows the fighter to go hypoxic as the hydrogen will start to soar through the body.

Give them a go and see how you get on, we have tried to minimise the amount of kit required, if you have no bands or aqua dumbbells to pull buoys will suffice for a start.

Next time we will look at swim sets to develop the fighter and add additional training to their arsenal.

If you try them please get back to us and leave a comment.

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3 Drills That Make Batting Cage Work More Productive

Batting cage batting practice is a great way to improve batting skill, bat speed and batter confidence. This article discusses three Hitting Drills That Make Batting Cage Work More Productive. The three drills are the MOVE UP, COUNT ADJUSTMENT and LINE DRIVE CONTEST. These drills are great ways to get maximum benefits from your batting cage workouts. The three drills are:

Move Up Batting Drill

Purpose: Used to improve bat speed, visual concentration, and batter confidence.

Description: The MOVE-UP hitting drill: The batter learns to see and hit the ball quicker out of the machine or batters hand. Before the drill begins, 4 spots are marked on the floor, in measured distances of 40, 35, 30, and 25 feet. The machine or pitcher should maintain a safe medium speed velocity during this drill. The accuracy of your pitching machine must be checked and rechecked during the drill for safety purposes. The spots are the locations at which the batter will take a certain number of swings. The batter hits 4 balls at each spot and then move closer to the machine or pitcher at the next spot.

Procedure: The batter hits 4 to 6 balls at each spot, then moves to the next spot closer to the machine or pitcher. The machine or pitcher should not deliver the next pitcher until the batter assumes a proper stance, triggers or loads to the proper launch position, and has visual focus on the pitcher or machine. The batter starts the drill at 40 feet and hits at all spots until he has hit 4 to 6 balls at each spot, ending with ball hit at the closest spot to the pitcher, 25 feet. Distances can be shortened or made longer to meet the needs of your players.

Coaching Points: Sometimes you may have the player hit two balls at each spots moving toward the machine and then hit two balls at each spot moving away from the machine, until two balls are hit at each location or distance. This process makes the batter adjust to varying changes in pitch speed. This drill is great for teaching batters to stay-back and let the ball in.

Count Adjustment Drill

Purpose: The drill is great for teaching young hitters to make adjustments in their approach at the plate based on the current count. Batters learn to be properly aggressive for the following counts or situations 0-0, 2-0, 0-2, 3-1, runner at 3rd with 1 or less outs, and hit-in-run.

Procedure: In a normal cage hitting, the players would be hitting every pitch in the correct and proper direction based on the pitch location. To change the approach, a coach calls a count such as 2-0. For the next two pitches, the batter will be properly aggressive as he would with that count in a game. Of course in this situation, the batter is looking for a pitch in that perfect spot. If the ball is at that anticipated location, the batter attacks, the ball. If the ball is not in that spot the batter will hold off the pitch and adjust to the new count of 2-1 or 3-0. If the coach calls, Runner at 3rd, the batter is looking for a pitch up to drive deep enough for a score or tag and score. The batter will try to lift the ball and drive a deep fly ball to the outfield. If the coach calls for a Hit-and-Run swing, the batter will execute a hit-and-run approach at the plate and hit the ball in a direction that would be behind the runner.

Line Drive Contest Drill

After a session of batting cage workouts, it is good to end the day with a competitive and fun line-drive hitting contest. An assistant coach will do the pitching. The coach is protected by a L-screen. The player should only swing at great pitches. The contest is to see which player hits the most line-drives in a row. A line-drive is a ball that hits the side walls, back wall, or pitchers L-Screen hard and directly off the batters bat. The hit ball can not touch the top of the cage in front of the pitching protective L-Screen. As long as the batter hits line-drives with each swing, the batter adds one to his score for each line-drive hit. This drill is a good method of teaching batters to perform and hit under pressure.

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7 Best Beatles Workout Songs

I’m old fashioned in my tastes and my favorite band of all times is the Fab Four from Liverpool, the Beatles. I have all the Beatles songs, even the rare ones, on my iPod and I always take it with me to the gym when I workout. Naturally, not everyone is a Beatlemaniac such as I am so I don’t expect you to have every single one of their songs, but if you want to know which are the best Beatles workout songs, I can suggest a few:

1. I Feel Fine – A short but super-catchy tune sung by John Lennon with the rest of the gang on backup vocals. This number can get you into a better mood in a matter of seconds.

2. Twist and Shout – This is actually a cover that the Beatles did on their first album of an American song, but their version withstood the test of time. The words “Shake it now baby” should be enough to prove that this is an awesome workout song.

3. Oh Darling – I just love this song all the way through. I think it’s the crazy guitar and Paul McCartney’s insane vocals on this song from Abbey Road that make it an all time favorite of mine. The chorus line should help you lift bigger weights no matter which exercise you’re currently doing.

4. I Saw Her Standing There – An awesome song from the Beatle’s first album. This number is a great cardio workout song and also works for strength training. Quick, upbeat, and powerful, what more do you need.

5. Eleanor Rigby – I know, this isn’t a Rock song, but something about the tempo of the strings on this song make it into such a powerful number that it always gets me into a deeper level of concentration and helps me workout better.

6. Day Tripper – This song was never featured on one of the Beatles main albums but it still earned a #1 spot on the charts. And why wouldn’t it, it’s one of the all time catchiest songs I’ve ever heard in my life.

7. Hard Days Night – John Lennon sounds like a working class hero in this song and you get the feeling that you’d better put some more into your routine yourself. I like this song especially as both John and Paul sing in it and it’s really fast and furious like a workout song should be.

One thing you should know is that most of the Beatles songs are rather short so you may need some more to cover your entire workout. These seven are surely a good start.

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3 Tips to Make Your Penis Longer – Improve Sexual Pleasure and Give Her More Orgasms

In order to understand the benefits of the three tips to make your penis longer, allow me to explain. The goal of many men these days is to find out how to improve sexual pleasure and give their partner more orgasms in the privacy of a shared bedroom. That makes perfect sense and is a great goal to have and I will teach you how to do that right here and now.

Let’s start by having you look at your penis and really seeing what size it is non-aroused. The average size of a male penis is 5 ½ to 6 inches long and if you’re anywhere close to this you will be amazed at the size increases you have after only a few months of doing these penis and exercises.

1) Kegel Exercises to Increase PC Muscle Duration

2) Penis Stretching Exercises Using Only Hand and Lotion

3) Mental and Nutritional Preparation and Stamina Building For Sexual Intercourse

The first exercise is referred to as Kegel exercises and is highly beneficial for one of the largest muscles in the general pelvic region, the PC muscle. What used to be just a goal of women for increasing the firmness of their vagina walls is now crossed over to the male population and is a big reason for penis enlargement.

The Kegel exercises can be done in a prone position by clinching the muscle that prohibits urine flow and then releasing. This can be thought of as an exercise with repetitions and sets just like curling in the weight room. If by this time the embarrassment factor is too much for you to handle, swallow hard and know that it takes a lot to grow the size of your penis by yourself. Understand that your mind must be in a positive frame since embarrassment is something that should of went out with high school.

Penis stretching exercises with your hand and lotion are only the second phase in this penis enrichment program. By steadily and rhythmically working your penis back and forth with either hand towards the head at least 3 to 5 times a week, you will see increased blood flow to your penis which would in turn make your penis longer. This is the simple reason why penises grow, more blood flow.

The third and final tip for making your penis longer is all about your mind and your belly. As mentioned earlier and above you must have a positive mindset and know that you will increase the size your penis if you follow the easy and simplistic tips. Please do not forget to nourish your whole-body as everything that’s involved with the interior workings of your blood flow will be necessary to increase the size of your penis.

Try a diet loaded with great fruits and vegetables as these are beneficial to the production of red and white blood cells. We all know blood is what the penis needs to make it larger.

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Weight Watchers Vs Jenny Craig Vs Herbalife Vs Isagenix

The weight-loss industry is big business, and getting bigger – in spite of the recession. A recent study highlighted just how big the financial side of the industry is. Based on the findings of Marketdata’s 11th edition of the U.S. Weight Loss & Diet Control Market study, the worth of the weight loss industry was estimated at $61 billion in 2010. There are a lot of weight loss solutions out there, using various methods, at a range of prices. Let’s make an unbiased evaluation of four of them; two widely advertised on television, Weight Watchers and Jenny Craig, with the other two marketed via network marketing, Herbalife and Isagenix.

WEIGHT WATCHERS

Pasta, steak, cheese, ice cream… You can eat what you want on Weight Watchers. While the popular weight-loss plan has been overhauled, the basic principle of eating what you love remains — though the program steers you toward healthier foods with its points system. In its new program, called Beyond the Scale, fitness also takes a bigger role. You’ll be encouraged to exercise every day.

Weight Watchers isn’t so much a diet as it is a lifestyle-change program. It can help you learn how to eat healthier and to work out, so you lose the weight permanently. You can follow the plan online on your own. You’ll track your food choices and activity, chart progress, and find meals and workouts. There’s a coaching option if you prefer one-on-one guidance by phone, email, and text. You can go to group meetings, where you’ll weigh in. A Consumer Reports survey found that people who attend meetings were more satisfied with the program and lost more weight than people who just participated online. While Weight Watchers sells its food in grocery stores, the program teaches members to choose their own food using a point system. This method, while effective, may have a weakness in that you are assigning point values to food and allowing a certain number of points daily. While this method is effective in restricting calories, it isn’t necessarily a good method to teach healthy eating. A monthly pass to attend unlimited meetings will run you $39.95 per month, and the online counseling plan costs $47.90 for the first month plus $17.95 for each subsequent month which is really reasonable, considering the cost of weight loss supplements of other programs.

JENNY CRAIG

Jenny Craig has a comprehensive weight loss package that includes more than just food. Their program includes prepackaged low-calorie food, a consultant to offer support in person by phone, online tools to help you plan and track meals, and an a workout program. There are no forbidden foods, “detoxes”, or menus loaded with exotic meals.

At first, you’ll eat Jenny Craig’s menus of 70 prepackaged meals, each at about 1200 calories. If your starting weight is particularly high, that could vary. In one study, Jenny Craig clients lost an average of 10% of their initial weight during the first year on the plan. Jenny Craig allows for fresh fruits and vegetables as well as low-fat dairy products. The Jenny Craig philosophy, which is sound, is low-fat foods that are rich in water, fiber, and protein to make you feel full, combined with non-starchy vegetables.

The Jenny Craig program is highly effective and nutritionally sound. However, Jenny Craig is very expensive, at about $100 per week.

HERBALIFE

Herbalife is a health supplement company focusing on weight-loss and overall health. Most of their products contain protein, fiber, vitamins, minerals and, sometimes caffeine. There are four components to their quick-start program: Formulas 1, 2 and 3 and Herbal Tea Concentrate. For the best results, you must take all four. Herbalife gained popularity in the 80s, as a network marketing company, meaning you order products from an independent distributor or from their website. Currently Herbalife has a positive BBB rating.

Herbalife’s flagship is their meal replacement shake. According to the website, Diet Spotlight, “Using meal-replacement shakes to lose weight is an effective option.” The problem is that you will spend upwards of $92 to $95 each month and that’s just the starter package.” Though not expensive for a starter kit, which contains other additional supplements besides just a shake, for many companies, $90+ a month for just shakes is rather expensive.

There have been complaints about the taste but I chalk that up to people who need to lose weight generally crave food that taste sweet and anything less than that proves distasteful to them, at least early on. As for results, Herbalife has very good reviews.

ISAGENIX

Isagenix is a supplement company offering weight-loss solutions since about 2002. Their products are sold via network marketing via independent distributors. Their most prominent products are meal replacement shakes, cleanses to flush toxins from the body, and energy boosters. They have clinical trials backing the effectiveness of the ingredients of most of their products.

One point of concern is price. Isagenix products are definitely on the high end of the health supplement spectrum, at $350 for a 30-day weight loss program. There was also a significant level of complaint about taste, which again, I somewhat chalk up to the clientele. While people in the dieting world would complain, people in the fitness world probably would not because of the difference in their palates.

Though lacking in proof via clinical trials on their website, the science behind using protein and fiber to curb appetite and using cayenne and green tea to increase metabolism is absolutely sound.

These are just four of the prominent weight loss systems available on the market today. There ar many more. If you take your time and do some research, there is a solution that will get you to your goal weight, teach you how to eat, and not do much damage to your wallet.

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The NordicTrack AudioStrider 990 Elliptical Trainer Review

The NordicTrack AudioStrider 990 elliptical trainer is one of the hottest selling cross training machines on the market. There are two factors that have make this elliptical so popular…

  • The NordicTrack 990 received a “Best Buy” rating from a leading Consumer Review magazine.
  • The NordicTrack 990 includes a Power Inclin> feature.
  • You may not be aware, but there are elliptical trainers that are equipped with an incline function. It works similar to the incline on a treadmill. And like a treadmill, when you kick up the incline you workout different muscles in your lower body. You also increase the intensity of your cardio exercise – burning more calories in less time.

    What makes the AudioStrider 990 unique is that this function is available on a $1,000 machine. Most ellipticals that include a power incline cost in excess of $3,000.

    More NordicTrack AudioStrider 990 Features…

    iFit Technology – The iFit technology consists of a series of exercise programs designed by professional trainers. They come in cards that are inserted into the machine. The programs control the resistance and the incline of the elliptical. They also include audio coaching to optimize your workout. (iFit cards are an additional cost.)

    Built-in Speakers -You can plug in your MP3 player and listen through speakers that built into the console. Music is proven to be an excellent motivator when exercising.

    20 Installed Exercise Programs – Besides the iFit technology you also get a generous selection personal trainer workouts that add variety to your exercise. In addition, there are 2 heart rate workouts and 2 learned programs.

    18″ Elliptical Stride – The NordicTrack 990 comes with an 18″ stride. This stride length is best suited for people of average height. If you are above 6′ you may want to consider a model with a 20″ stride.

    The NordicTrack AudioStrider 990 elliptical trainer is one of the best bargains at $1,000. However, you must realize that this rates it at the high-end of a budget elliptical. I would recommend the 990 for moderate use. If you need a machine for multiple users, or if you plan daily strenuous workouts, you may want to consider upgrading to a higher end elliptical.

    The AudioStrider comes with a 1-year parts and labor warranty. Being a budget elliptical, I would still recommend you increase the warranty to at least 2-years coverage. The cost is not all that much more.

    However, I can say from the feedback I get from my readers, few people have had problems with the 990 out of the box, and it general it seems to be holding up well under normal use.

    If you are looking for an elliptical trainer that will not break the bank, the NordicTrack AudioStrider 990 is worth considering. The adjustable power incline will give your elliptical workout a whole new dimension.

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