The best part about it?  

It can be done anywhere you have apparatus to pull yourself up.  I've done "The Ultimate 9 Minute Workout" at the gym, on a tree limb, sign post, anywhere that can hold my body weight.  So disregard the Pilates machines, Bocce Balls, Barbells and fancy equipment – and let's get started.

Warning:  This workout may be short and simple to perform, but it is HARD.  It will leave you bent over and panting for dear life. Only those who are truly "Gladiator Tough" and ready for a challenge should try it.  

The Ultimate 9 Minute Workout is a combination of a Pull-Up, Push Up and Burpee – done in succession.  I like to call it a "Gladiator-Up." 

How To Perform The Exercise:   

Stand underneath a pull-up bar, tree branch or any kind of bar that will support your weight.  To start you jump up, grab the bar and do a single pull up.  Then hop down and do a push up — burpie — then spring back up to your feet landing in a squatting position.  From there, you do it all over again… and again. 

Here's a quick demonstration:

Ladies, don't fret.  If needed, you can modify by using a regular lat pull down, or the pull up machine at the gym.  If you're outside, have a partner spot you on the pull-up, and do push-ups on your knees.  No shame there, as I'm sure some of the men will be doing the same.

The Ultimate 9 Minute Workout:

Consists of the three sets that are three minutes each in duration.  These are all out — gut busting sets — as quick as you possibly can — sets.  If you can breathe or talk during your set, you aren't pushing hard enough.  After your first 3 minute set take a 90-120 second rest.  Then hop back up and do it all over again until you've performed 3 sets.

Challenge Yourself:

By trying to get knock out as many reps as you can in each set.  If you can get 40 reps in a set, you're really cranking.

Look for the "Vitamin Shoppe / Gladiator Tough Challenge"

May, 7th, 2011 at the Gladiator Rock'n Run in So Cal - Vitamin Shoppe will be hosting a contest to see which Gladiator/Gladiator-ette can bang off the most "Gladiator Up" reps in 3 minutes.  Prizes, Product and Free Gladiator Rock'n Run entries to the Winners!

See you there!

Dan "Nitro" Clark

PS: Let me know what you think of the workout and how many reps you can do in the 3 Minutes.  I want to jump in on the challenge!

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In fact, research shows that the Sprint 8 workout increases the body's Human Growth Hormone production by a whopping 530% for up to 2-3 hours after your workout.

It's the perfect workout to get you ready to conquer the Gladiator Rock'n Run Obstacles:

* Stairway to Heaven

* Hell's Hills

* Rope a Dope

Why is Human Growth Hormone (HGH) important?

It increases muscle size and strength. It helps incinerate body fat, improves skin texture, thickness elasticity.  It increases sexual potency, frequency and improves energy levels and exercise endurance.  Hell, increased HGH just makes you feel better!

How do you do it naturally?  

The Sprint 8 Workout.

The principle is simple. You warm up for 2-3 minutes then sprint, run, pedal or swim as hard as you can for 30 seconds. After your gut-busting, heart burning, all out "30 second workout," you decrease the intensity to a comfortable level for 90 to 120 seconds; and then do it all over again for a total of 8 cycles.  

If you are doing this correctly.  You'll know.  You'll be sweating… pardon my French… your ass off.

Here is a sample of how the Sprint 8 Workout would look on a bicycle.  But remember you can apply Sprint 8 workout to any cardio workout you currently do.  I do it on the treadmill and in the pool.

* Warm up 3 to 5 minutes.  This is crucial.  It will raise the core temperature of your body.

* Set 1.  30 seconds of high intensity riding.  (70% of max capable effort)

      * Recover for 90 seconds by pedaling at a comfortable pace.

*Set 2.  30 second of high intensity. (75% of max.)

      * Recover for 90 seconds.

* Set 3.  30 Seconds of high intensity. (80% of max.)

      * Recover for 90 seconds.

*Set 4.  30 Seconds of high intensity. (85% of max.)

      * Recover for 90 seconds.

* Set 5. 30 Seconds of high intensity. (90% of max)

      * Recover 90 seconds.

*Set 6. 30 Second of high intensity. (95% of max)

      *Recover 90 seconds.

*Set 7. 30 Seconds of high intensity. (100% of max)

     *Recover 90 seconds.

* Set 8. 30 seconds of high intensity (100% max)

     *Recover for 3-5 minutes. 

I've recently done this workout with a few people.  Everyone agrees – it kicks butt.  The best thing about it, it doesn't matter what your level of fitness is.  It works for everyone!

Don't get stuck standing still. Take action. Do something. Try the Sprint 8 Workout!

Be Gladiator Tough!

Dan "Nitro" Clark

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I'm talking about the Warrior Dash!

It's a reason to train.  It's a goal.  It's an adventure. 

It's happening this weekend 4/10/10 in Orange County, California. 

Haven't signed up yet? Don't bother.  It's sold out. 

What is Warrior Dash?

It's the ultimate event for thrill-seeking athletes.  It's an obstacle course from hell. There's beer.  There's booze.  There's babes. There's mud.     

It sounds like the perfect event.  And, oh yeah. Everyone who enters gets a Viking helmet, a T-shirt, and a medal.   

I'll post pictures after the event.  But I don't know if you'll see me in the crowd. If you go, look me up.  I'll be running the 3:30 wave and hosting or judging the costume contest after.

Man, this so reminds me of college!  I'm pumped up!  I'm going to try and taste the glory of my youth, but will probably end up with a mouthful of mud.

Be Brilliant!

Dan "Nitro" Clark

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Now, raise your hand if you have tried to conquer that fear. 

If your hand isn't raised, it should be.  Now is the time to pick your biggest fear and kick it to the curb, beat it to a pulp, and slap into submission. 

Riding a bull was one of my greatest fears.  The very thought of scared the crap out me.  Not anymore.

I faced my fear and jumped on the back of 2000 pounds of bucking, twisting, fury. This act of bravery, stupidity, or whatever you want to call it… helped me become an author. 

How?

Because it was a building block. When you, pardon my French, kick the frigging ass of your biggest fear, everything else after becomes a cake-walk in comparison. 

You've have earned that certain "je ne sais quoi."  It's called confidence.   

Think about it: 

After you've swam with the sharks – is it really that hard to make a cold call? 

After you've jumped out of a plane – how tough is it to ask that cute girl or guy in the next cubicle out?   

After you've run a 100 mile marathon – is it really that rough to spend the weekend with the in-laws?

The fact is, these things all become easier because you are now an individual who's slain the dragon, stormed the castle, climbed your mountain that couldn't be climbed.

Writing a book was something that I never dreamed I could do. Either was riding a bull.  But once I rode that bull writing my book "Gladiator – A True Story of Roids, Rage and Redemption" didn't seem so impossible.  

And it sure as heck hurt a lot less!

This is your life, and it's ending one minute at a time.  

Don't get stuck standing still. Take action. Do something. Kick the crap out of one of your fears and see where it leads you. 

Be brilliant!

Dan Clark

Btw — love to hear stories of people conquering their fears and the person they became because of it. 

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Well, recently I had the pleasure of going into Shout Factory studios with Raye Hollit (Zap) and Jim Starr (Laser) to do commentary for the release of American Gladiators Season One.

The three of us spent the better part of the day watching episodes, laughing our asses off, and reminiscing about the good times. It's hard to believe how fast time has gone. It seemed like it was just yesterday when we were sporting our spandex, mullets and attitudes.  

I encourage all to go and get the AMERICAN GLADIATORS SEASON 1 DVD – there's a "BUY NOW" button on my home page www.DanNitroClark.com  

I'm sure it will unearth a lot of great memories! 

Wish the USC Trojans luck this year.  Michael Horton (Gemini) son's both play football for them.  

Spoke to Malibu not too long ago.  He's still hanging in the biz.  Sabre (Lynne Williams) now works with his brother-in-law D.L. Hughley.  Ice (Lori Fettrick) is my bud on FB and Twitter.  She's killin' in the Real Estate Market in the San Fernando Valley. Jazz (Victoria Gay) lives in Houston – still doing great as strong and dedicated as ever to training. 

The next thing people want to know is "What I look like now?"  

It was a rough journey coming clean off steroids. 'Roids certainly did a number on my body, but over the last few years I've done countless hours or research and experimentation and discovered  a lot of great supplements and superfoods that have helped build my body back.  

I used to want to be the biggest, strongest guy in the gym.  Now, I'm content with being the "healthiest."  

This little distinction has made all the difference.

To satisfy those who are curious, here's a recent photo of me in Turks and Caicos at the Gansevoort hotel.