Workout of The Week: Superset Madness

Workout of the Week #1 Superset Madness

Are you in the mood for a hard workout of week?

A Workout of the week or WOW is not for the weak.
 This one is from my online training program and it is a doozy.
I am going to give you an idea what to do based on screen pics.
Members get this on their phone with HD video and a full description of each exercise.
Oh yeah, it is only $10/month. Click here for more info.
First off, you need an interval timer.

What is an interval timer you ask?

Basically the interval timer keeps you moving. Work on the ding and stop on the next ding. Don’t worry about counting reps, just go for it.

For some of my workouts I build a timer inside the program so you can click and go.

This workout of the week is simple, yet hard to add a timer in so you will have to download a HIIT (high intensity interval timer).

The good news is that they are free to download.

The other good news is that they all work the same.

You want to program the number of sets.

In this case you are doing 3 sets of 2 exercises, then taking a break.

So we are talking about 6 sets.

Program work time.

Beginners start with 40 seconds, intermediates use 45 seconds and hardcores use 50 seconds.

Program rest time

Beginners use 20 seconds, intermediates use 15 seconds and advanced use 10 seconds.

The workout explained

The workout consists of 4 mini circuits. Do each circuit 3 times then move on to the next.
Your first group of exercises is dumbbell presses followed by squats.
Then you have alternating lunges and dumbbell rows…get it?
This is a sample of the workouts I do with my clients and the workouts you can get on my online training program.
If you are a member, you can go in and substitute exercises with my exercise library which has over 200 exercises.
My online training features a free smartphone app download that has HD videos and a built in timer that will show you what exercise to do and automatically switch to the next one.
workout of the week

Pretty cool for just $10/month. Check it out at


Online training

Exercise Descriptions

The actual workout on your smartphone includes HD video and a Built in Interval timer.
You also have the ability to customize your workout by substituting exercises.
online coaching
Online personal training

To learn more about how to become an M Factor Fitness Online Member Click Here.

Warrior Dash 2016 Larkspur Colorado

10 Reasons to do a Warrior Dash.



Obstacle course racing is one of the fastest growing sports, yet people who don’t do it know little to nothing about it. The Warrior dash is maybe the best race for people who want to see what this stuff is all about.

So I am going to do my best to see if I can’t get you interested in signing up for a race.

Why would anyone want to climb over obstacles, crawl in mud and jump over a fire pit?

Good question.

Let me be totally upfront with you. I always dismissed these races as gimmicky and well, stupid. Yes, I said stupid.

Then I thought about it one day.

What was it that I didn’t like?

Then it hit me, I was scared I couldn’t complete all the obstacles. I was scared that I would look silly!

That was the game changer for me.

I was avoiding something I felt I couldn’t do.

Then it hit me.

An obstacle course is a metaphor for the obstacles in your life.

You learn to conquer the physical obstacles so you can overcome the mental ones.

The idea is to test yourself. Prove something to yourself.

Once you start dealing with the things in your life that scare you or make you anxious, you grow as a person.

So to answer an age old question, “why do an obstacle race?”

Answer: Because you are not sure if you can.

That is the best reason I can give you.

So here are 10 facts about the Warrior Dash.

Fact #1 Anyone Can do This.

Yes anyone.

You can walk the course or you can run the course.

You can take as much time as needed with the obstacles. There is no pressure.


Fact #2 It is a Fun atmosphere.

Warrior Dash 2016


Just look at these yahoos. Oops, how did I get in that picture?

Actually I did the race with my friends, the Steiners. It was their first time.

And see…they’re smiling!





Fact #3 It is a Relatively Short Course.

5 K is 3.2 miles. This is a distance where most people can do it between 40 minutes to 1:15.

But it doesn’t seem long because you are always doing something.


Fact #4 Doable Yet Challenging Obstacles.


You can even go the warrior dash website, and they will show you what obstacles are

on the course and how to best deal with them.

Very nice of them if I do say so. There aren’t any strength obstacles here, most of them involve climbing,

going under stuff, walking over stuff and getting very muddy at the end.



Fact #5 Do Something You Have Never Done Before.

You know you are bored with your gym workouts. Get out of the air conditioned prison you call a gym and go run around in the woods for an afternoon.

It is good for the soul!

Fact #6 See exactly how fit you are.

Oh yes, you heard me right. I am talking to you. The person who thinks they are fit because they can run 3 miles on a treadmill.

Or the average weight lifting guy. Take that gym strength and endurance and see how you do on a hilly course that will cause you to

use muscles you never thought you had.

Fact # 7  The Warrior Dash is the Best Gateway to Obstacle Course Racing.

If you are still reading this, you may be thinking of what race to start off with. A lot of it depends on your personality. I jumped right into the Spartan

race because I wanted my butt kicked. Tough Mudders and Spartan races are longer and harder than a Warrior Dash. So if you are really gung-ho about this, do those events.

If you want to take a little pressure off of yourself, give the Warrior Dash a try. I see it as a great way to go out to the mountains workout and get a little muddy.

Fact #8 They have the Best Fuzzy Viking Helmets

Photo courtesy of Warrior Dash

Photo courtesy of Warrior Dash

It has been scientifically proven that the best way to attract a mate is to wear a fuzzy viking hat.






Fact #9 Free beer

See picture above. What is even sexier than a fuzzy viking hat is someone with a fuzzy viking hat and a beer.

I would not recommend the pretzel beer. Kinda weird for my traditional taste.

Fact #10 Get Muddy For a Great Cause.

Warrior dash has team ed up with St. Judes. Nuff said.

Interval Training Now Available on M Factor Fitness Online Personal Training!


M FactorFitness Online Interval Training!

Well, to be honest we had interval training before but it was clunky. You had to switch from my app to your HIIT timer. Not the ideal situation.

But check out what you can do now!


INTERVAL TIMER. The advanced interval timer features a countdown timer for each individual exercise, and a timer that counts down the rest of the total time in the workout. The timer incorporates the exercise videos right into the workout, so I can create a highly customized interval routine by being able to specify the exercise duration and rest time.

The video for the next exercise becomes available as you go through the workout. If you click to watch the video, the Interval Timer will pause until you’ve finished watching the video, then it will automatically resume.

VOICE-OVER. Need to know which exercise is coming up next? Let your device tell you! The voice-over feature will announce the names of the workouts and the time left on the clock, so that clients no longer have to keep looking at their mobile app to follow the interval workout.


Still ridiculously cheap at only $10/month.