Barbell upright row

This is a basic exercise for your trapezius and will help to build a strong back.

Grasp a barbell with a grip slightly less than shoulder width. The bar should be resting on your thighs with your arms extended and a slight bend in your elbows. Keep your back straight.

Exhale and use the traps to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it as much as you can. Your elbows should drive the motion, and should always be higher than your wrists.

Inhale and lower the bar back down slowly to the starting position.Repeat.

Workout with us:

Strength training: two different routines to make your muscles grow.
Fat loss: Six training circuits to help you lose those extra pounds.
Quick fixes: Easy routine to take care of your back after a hard day of blogging.

Sync here:


Hard work pays off

Hello dears!

I have exciting and exclusive news today. As you know, last year I´ve been working on a free fitness calendar. This January I was delighted to show you what I had done, some workouts or challenges focused on multiple goals. If you need to refresh your memory, please read Workouts for free.

A few weeks ago I received an email from Stanza´s founder herself. I´m not going to share the whole conversation but her first sentence explains why she emailed me: “We noticed that you’ve logged in and added events in the last couple weeks”.

I felt observed (but in a strangely good way), and I laughed as I thought: “the last couple weeks? Really? Where have you been last four months?”. No, I didn´t tell her that! It was just my first thought. Then, I came back to my sense. She wanted some feedback and got a few questions.

Honestly, I don´t know a word about startups, how they work or who does what, but it´s very cool the founder of a company reaches you to ask a couple of questions. So, I answered her questions and gave my opinion. I thought it was it all but she had one surprise. A huge one!

Stanza´s tech team has been working on dynamic rolling calendars but they are not available yet. Guess who has not one, but two rolling calendars before anyone else? You´re right! Me! The tech team converted my calendar in a rolling calendar. What does it mean to you?

No matter the day of the month you join the calendar, it will sync Day-1 to your calendar. You can sync today and a friend of yours on Thursday, both will get Day-1 in your calendars, on different dates. Using a regular calendar, your friend would miss three days. I think this is a great feature for fitness calendars.

I had to choose because I had too many challenges and the tech team had to convert the events one by one. So I decided to keep the most demanded, muscle gain and fat loss. I hope you like my decision. Also, I´ve made the proper adjustments to turn them awesome 30-day challenges.

But, let me tell you that these challenges will start on March 1st because I need to finish some other things that were on hold as I worked with these guys.

As you may expect each workout contains exercise demonstrations, instructions, tips, playlist, links to contact me if you need support, and a positive quote (you know I can´t live without them).

You should take a look, choose your challenge and add it to your calendar, today. And then, tell your friends, neighbors, coworkers because some of them would like to know about this 😉

Have a great week!


Meet and Greet 3

Hello dears!
Hope you´re having a great weekend. And just in case you´ve missed it, there is a meet and greet in town 🙂
Please, comment on the original post or you will miss all the fun!
Happy blogging!

Chape Personal Trainer

Hello dears! It´s meet and greet time again 🙂

Let me recapitulate and appreciate to all the bloggers who stopped by, and said hello in the previous post.

Tikeetha at A Thomas Point of View: Tikeetha blogs about parenting and her “high horse journalistic point of view” (her words :D). In a few words, an awesome and supportive blogger you should be following.

Christina at Stealing Quiet Time In Noisy Disorder:  She also is a lovely mom, and she shares delicious recipes, book reviews, and much more you have to see.

Rob and Tracee at Head4Fitness: Yes, they´re trainers and blog about fitness 🙂 And Rob is training for a triathlon. Maybe you´re not planning to do so but, you could support them by following and liking 😉

Dziey at Dziey: Probably the funniest and more lovely teen in Great Britain. Now she´s in college and doesn´t blog often…

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