Tag: bodyweight

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Challenge is coming

challenge is coming, chape, fitness

Yeap, challenge is coming: Monday, November 5th. So you have 10 days to buy one or two resistance bands, in case you don´t have one yet.

These are some things that I can already advance you on the challenge:

  1. There will be a total of twelve training sessions, 3 days a week, on Mondays, Wednesdays and Fridays. I´m figuring out the best ways you can reschedule in case you can´t make it these days.
  2. It is a circuit training, designed for beginners or people who have not trained in a long time.
  3. The training sessions will be about 30 minutes, including stretches.
  4. 100+ exercises so you won´t get bored. Video exercises are ready and uploaded on YouTube.
  5. There will be an option to subscribe for non-bloggers who want to join the challenge. If you´re a blogger you just have to turn on the notifications to receive new post daily (I´m sure you know how to do it).
  6. There will be a closed Facebook group where you can connect with other participants, share your experiences, and ask me all the questions you want.
Challenge is coming, chape, challenge, fitness, home training

If you are looking to lose fat and tone your muscles, this challenge will help you get it easily from the comfort of your home, at your own pace, and without risk of injury.

Are you ready to accept the challenge? I hope to see you all on November 5th.

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Pull Up Mate Review

Pull Up Mate Review

I was very happy when the PullUpMate guys asked me for a review of their product. I looked at their website and I found their products very interesting for those who love calisthenics and bodyweight exercises in general.

I was looking forward to trying out my Pull Up Mate freestanding pull up bar and dip station. Now, the truth is that I am so delighted that I’m not only going to do this review, but to teach you how to do a lot of exercises using this wonderful tool in future posts. I think this will give you an idea of how much I like it and how much I would recommend it for your home gyms.

But first things first. I think a good review begins with the unpacking. Everyone loves to see a new product come out of its box, right?

My package includes the Pull Up Mate, the Close-Grip Dip Kit and a storage bag. The box contains:

  • 1 Top frame
  • 4 Vertical tubes
  • 2 Base feet
  • 2 Brace
Pull Up Mate Content
  • 10 Locking pins
Pull Up Mate Locking Pins
  • 2 Close Grip Dip Bars
  • 1 Storage bag
Pull Up Mate Storage Bag
  • 1 User manual
Pull Up Mate User Manual

The Pull Up Mate has been designed to be assembled and dismantled easily. You can simply store it in its bag when not in use and brought out only when required. I have put myself to the test, and it only takes 2 minutes and 30 seconds to assemble the whole thing. With some more practice, I´m sure I will do it faster.

You can also take it outside. Unfortunately, it´s rainy season here in Galicia and I will have to wait until summer to take my Pull Up Mate to the backyard.  

The Pull Up Mate can be used in different ways and positions:

Fully extended

Pull Up Mate Review

Mid-height

Pull Up Mate Mid Height

Low-height

Pull Up Mate Low Height

flipped over…

Pull Up Mate Flipped

This multiplies the number of exercises you can perform with this versatile piece of equipment.

The maximum weight of the user (as it is advised in the user manual) should be no more than 110 kg (242lbs). I weight 68 kgs, I am a lightweight, I know. For my weight, I find the Pull Up Mate very stable, I don´t know for a person of 100 kgs. But how many of you weigh 100 kgs?

More specifications:

  • Full Extended Height     2.0m
  • Base Dimensions             117cm x 113cm
  • Standard Inner bar dimensions (gap between bars)        60cm
  • Gap between bars with Close Grip Dip Adapter 53cm

Who would I recommend this product for?

Calisthenics practitioners, of course.

People who like to workout at home. The Pull Up Mate allows you to do a huge range of exercises.

Fitness beginners, as this product allows you to perform a large number of exercise variations with your bodyweight safely, as you improve your strength, endurance, flexibility, and technique.

Expert fitness practitioners because, from time to time, it’s good to forget how much weight you lift in the bench press and let your imagination fly, trying new exercises you´re not used to and avoid boredom.

Who is not this product for?

People near 110 kgs. Better safe than sorry!

People who do not mind doing the exercises with a bad technique, meaning: people who only care about how much weight they lift, no matter what. You´re not going to enjoy just doing bodyweight exercises and the risk of injury due to a bad technique will still be there.

How much does the Pull Up Mate, Dip Kit & storage bag cost?

$219.95 /149,95€ (Free shipping)

I think it´s a fair price for a great product that will bring you hours of fun and sweat.

Get yours now:

Pull Up Mate USA

Pull Up Mate UK

Pull Up Mate Germany

Pull Up Mate Spain

Pull Up Mate Portugal

Pull Up Mate Italy

Pull Up Mate Poland

Pull Up Mate UAE

And now, a few exercises:

Pull Ups

  1. Grab the Pull Up Mate Top Frame with the palms facing forward. Your hands at a distance wider than your shoulder width.
  2. Extend both arms as you inhale. This is your starting position.
  3. Exhale, contract your lats, and pull your torso up by drawing the shoulders and the upper arms down and back. The forearms should do not work.
  4. Inhale and slowly back to the starting position when your arms are extended and your lats stretched.
  5. Repeat.

Rear Delt Row

  1. Set the Pull Up Mate at a medium height.
  2. Grab the top frame with the palms facing forward. Your hands at a distance wider than your shoulder width and your body in an angle to the ground. You should be almost parallel to the top frame with your arms fully extended. This is your starting position. Inhale.
  3. Exhale, pull your torso towards the bar, squeezing the rear delts and flaring the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter T. Do not your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
  4. Slowly go back to the initial position as you inhale.
  5. Repeat

Triceps dips

  1. Adjust the Pull Up Mate at the lower height.
  2. Grab the top frame with the palms facing backward. Your hands at your shoulder width and your arms fully extended.
  3. Inhale and slowly lower yourself downward until there is a 90 degree angle formed between the upper arm and forearm. Tip: Your elbows should stay close to your body. This helps to better focus on triceps involvement.
  4. Exhale and push up using your triceps to bring your body back to the starting position.
  5. Repeat.

As I said, I will explain how to do more exercises in future posts.

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Would you like to lose weight?

who would like to lose weight

In August I started teaching fitness classes at a local gym. The classes are specifically designed for women between 25 and 60 years old. They have lost about 6 pounds per month, on average. Needless to say they´re really happy with their results.

These last weeks, I’ve been thinking that I could turn these classes into a free online challenge to give back all the support you’ve given me during these four years I’ve been in the blogosphere.

The workouts last one hour, three times a week: Monday, Wednesday and Friday. We do body weight and resistance bands exercises, so you do not have to spend money on expensive equipment.

Before spending hours setting up the challenge and no one is interested, I prefer to ask you, would you like to lose weight?

If so, a simple “yes” in the comments section would be enough to let me know.

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