Updown Fitness Blog

Workout of the Week: "Abs of Steel" by Body by Hannah

Posted by Mike Freise on Feb 20, 2017 4:40:46 PM

Workout of the Week: "Abs of Steel" by Body by Hannah

Show your abs some love by doing Hannah Davis' "Abs of Steel" workout. This short bodyweight workout will target your abdominal and oblique muscles and will strengthen your core. Perform these exercises with a controlled motion to make each rep count.


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Topics: Exercise

Workout of the Week: "Cupcake Burner" by The Fit

Posted by Mike Freise on Feb 13, 2017 1:29:18 PM

Workout of the Week: "Cupcake Burner" by The Fit

You just had to have that second cupcake and now you need to burn off those unwanted calories. Grab your water bottle and towel and get ready for this circuit workout. This routine features great exercises utilizing kettlebells, suspension straps, and a bosu. The mix of strength and cardio exercises will keep your muscles guessing and your heart pumping.


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Topics: Exercise

We made a mistake. Here's how we're fixing it.

Posted by Chris Freise on Jan 22, 2017 10:33:01 PM

Last Wednesday, January 18, we launched version 4.0 of Updown. This was the culmination of 100's of hours of work over the last couple months. Our team made many sacrifices to get this release done - sleepless nights, 7 day work weeks, and very little time off around the holidays. I am personally very grateful for everyone's work and extremely proud of what we accomplished. The initial feedback has been largely positive, but there is one major piece that has resulted in strong pushback from our users.

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Topics: News

Updown Fitness - 2016 Year In Review

Posted by Chris Freise on Jan 3, 2017 5:39:46 PM

As we enter 2017 we'd like to take a few minutes to reflect on the last year, explore some stats, and also share where we're heading this year. 

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Topics: Fitness Professionals, Exercise, News

Fitness Tips for Winter

Posted by Mike Freise on Dec 6, 2016 5:06:10 PM

Don't let the summer that has brought about Earth's warmest ever recorded climate fool you, winter is going to be cold. The transition between fall and winter can be tough for many who have made fitness an integral part of their lives. Holiday feasts, poofy sweaters, and The Beach Boys Christmas Album subconsciously put us in the mindset that it is time to sit by a fire with hot cocoa and go into hibernation mode until the spring. But you aren't a bear. Do you think your Great²¹ Grandfather just packed it in? Hell no! He was out gathering firewood and fending off wolves while hearing about the Crusades from his neighbor who had the Bubonic Plague. Don't let the winter be an excuse.

You've worked hard all year on your fitness goals and now is not the time to quit. A summer beach body during the summer is great, but a summer beach body in winter is what separates you from the pack- you are committed and mentally tough. You aren't Wim "The Iceman" Hof, so here are some useful tips on how to stay fit and healthy during the winter:

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Topics: Exercise

The Best Weighted Leg Exercise for Each Muscle

Posted by Mike Freise on Nov 30, 2016 3:09:41 PM

"Leg Day!" Leg training is usually dreaded by those beginning a fitness program or skinny jean lovers. Because every day walking is not labor intensive on your legs, the first day of training your legs can be extremely crippling. If trained vigorously (and they should be!), your leg muscles will be left aching and sore for days to come. It's hard to walk, it hurts to bend over and you begin to think, "Is it even worth it?"

Do not let the initial pain deter you. Your legs contain the largest muscles in your body and are an integral source of power and directly correlate to upper body strength. They aren't typically viewed as "show-off" muscles, but having lower body strength is probably more important than upper body strength. After the first few leg workouts, you will notice your body adapt and the pain subside as your leg muscles repair themselves and become stronger. 

Hold the phrase, "quality over quantity," to heart when training your legs. Legs are extremely powerful- because you will be training with heavy weights, it is important to nail down your form for maximum effectiveness and to avoid injury. Walking and running don't build large leg muscles; do these exercises to build your legs and a complete body:

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Topics: Exercise

Tips to Stay Fit on Thanksgiving

Posted by Mike Freise on Nov 23, 2016 5:42:08 PM

Thanksgiving is finally here! A day filled with family, friends, drunk uncles, and, of couse, food. Lots and lots of amazing food. If you have already planned ahead and dedicated Thanksgiving to be your ultimate cheat day, I commend you. For those of you have been working hard on getting in shape and following a routine, Thanksgiving can be a rough day on your waistline. Don't feel badly, you owe it to yourself to celebrate the cherished holiday with loved ones by laughing, arguing, and overindulging.

However, before you become Mr. Creosote from Monty Pythons's "Meaning of Life", follow some of these quick fitness tips to make yourself feel better about all of the food you are going to devour.
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Topics: Exercise

At Home Exercises to Burn Fat and Lose Weight

Posted by Chris Freise on Nov 22, 2016 6:16:10 PM

When putting together an exercise plan with the goal of dropping a few pounds, it's good to balance traditional aerobic cardio - running, time on the elliptical, etc. - with fast-paced anaerobic exercises. These exercises, while great at getting the heart pumping and shredding calories, have the added benefit of creating lean muscle and improving calorie burn for an extended period after exercising. That's right - you'll continue to burn calories at an increased rate for a period of time after doing a workout with exercises like these ones below.

Here are some of the best exercises to add to any fat-burning routine:

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Topics: Exercise

The 5 Best Bodyweight Exercises for Overall Fitness

Posted by Mike Freise on Nov 10, 2016 7:25:29 PM

Bodyweight routines are becoming one of the most popular fitness trends and with good reason. Common in functional fitness and HIIT workouts, these exercises offer many excellent benefits. Most notably, they can be done anywhere at anytime to burn fat and increase your mobility. Here are five favorite bodyweight exercises that target multiple body areas and improve your overall fitness:

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Topics: Exercise

4 Reasons to Use a Fitness App to Help You Crush Your Health and Fitness Goals

Posted by Mike Freise on Nov 8, 2016 2:43:49 PM

The widespread emergence of technology has generally made our lives easier. Rides can be ordered at the push of a button and movies streamed from the convenience of the couch.

Fitness, however, still has no magical pill. Good health and fitness requires effort. It cannot be purchased or borrowed but instead requires a continuous stream of positive decisions and behavior.

This isn't to say that technology cannot help, though. A plethora of fitness apps and tracking devices have made it easier than ever to set goals, quantify progress, and keep oneself accountable. Here are 4 reasons to use fitness apps to assist you in your journey towards leading a postive and healthy lifestyle.

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Topics: Fitness Technology, Exercise