dumb·bell — /ˈdəmbel/ — noun A short bar with a weight at each end, used typically in pairs for exercise or muscle-building. It’s no secret that the dumbbell is a foundational piece of exercise equipment. And one of the best traits of the dumbbell is it’s versatility. While there are infinite exercises you can do with DBs, the below are some of Bluprint’s favorites. Have fun! SQUAT Goblet SquatFront SquatThrusterSingle Arm Overhead SquatZercher Squat LUNGE Bulgarian Split SquatTraditional Split SquatWalking LungeReverse LungeForward Lunge PUSH Floor PressBench PressArnold PressZ-PressFlyDB Hang Clean & JerkDB Split JerkPush Press PULL Single Arm RowRenegade RowUpright RowBent Over RowReverse FlyYTLShoulder Ext Rotations HINGE Romanian Deadlift (RDL)Traditional DeadliftAlternating SnatchPower CleanSquat CleanSingle Leg DL CORE/CARDIO/CARRY Weighted Sit UpWeighted Side PlankTraditional Farmer CarrySingle Arm Farmer CarrySingle Arm Overhead CarryMan MakersDevil PressDB Squat ThrustDouble DB SwingTraveling DB Bear Crawl Coach ByronRead more

Have you or one of your friends used the number you see on the scale before as your main source of fitness encouragement of discouragement? It’s at this moment you usually hear a Bluprint Coach say, “the scale does not tell the whole story.” Ask yourself these questions: If I gain weight but lose body fat, and the weight I gained was muscle, is that progress? If I lose weight but gain body fat, and the weight I lost was all muscle, is that progress? See my point here? There is always more to equation than one single number. And if we only focus on that number, we miss out on celebrating our accomplishments, and staying on track towards our long-term goals. This singular comparison bug can also be seen from a performance side of things. WARNING (crazy CrossFit lingo coming up. Please refer to coach vinnygunz for any definitions)...Read more

LIVE Classes & Office Hours All live classes and office hours happen in the Zoom Meeting Room. This “meeting ID” is the same for ALL live meetings (see below). These classes will also stream live or be recorded and posted in the Members Only FB Group. Class Schedule Monday-Thursday: 12:00 PM & 6:00 PMFriday: 12:00 PM & 5:00 PMSaturday: 9:00 AMSunday: 9:00 AM Yoga/Mobility Coach Office Hours Each week, we’ll hold office hours for updates, announcements, and daily health & fitness topics. Topics include but are not limited to: strength, nutrition, programming, mobility, and flow charts. Check out the schedule below: Tuesday Talks: 8:00 AM Wednesday: Blog of the Week PostThursday Thoughts: 8:00 AM Join Zoom Meeting Link https://zoom.us/j/6897942981Password: 126292 How To Be Ready For Class Click the meeting link about and download Zoom to your computer or phone.Watch video explanations prior to class start time (Instagram @remoteGAINZ or Members...Read more

Be Proactive… That’s the name of the game when it comes to living a lifestyle of health & fitness. The cool part about a muscle activation plan is that it can be used to 1) prevent future injury and/or 2) rehab a current injury. Checkout some of our go-to shoulder activation exercises – this is Coach Janelle’s personal plan ? “Best case scenario is that you do some stretches and lax ball upper body work to open up the chest and lats before these activation exercises. Do these ideally before fitness to make sure the important baby muscles are doing their jobs and are ready for fitness 🙂 I follow a Day 1 and Day 2 plan just to make sure I am changing it up. I do 3 rounds of these activations like a circuit with 1 minute rest in between rounds. The Day 2 series can also be...Read more

LIST BY MONTH January HoliGAINZ Kick-Off Clinic: Saturday, January 11thHoliGAINZ Healthy Habits Challenge: January 13th – February 21st February Community Yoga w/ Sade: Saturday, February 1st (Friends Welcome)BluCru Night Out (Emporium Logan Square): Saturday, February 22ndRow Marathon Training Plan: February 24th – March 21st March Bring-a-Friend To Class Day: Friday, March 13th (ALL DAY)Remote GAINZ Cycle 1: Monday, March 16th April Support You Local Box (At-Home CF Open): April 4th – April 18th BluCru Virtual Game Night: Saturday, April 18th (Charades 6:30pm)Virtual Buddy Day: Saturday, April 25th (9:00am)Remote GAINZ Cycle 2: Monday, April 27th May BluCru Virtual Game Night: Saturday, May 16th (6:30pm) June Virtual “Name That Tune”: Saturday, June 13th (6:30pm)Hybrid Remote GAINZ (outside classes included): Monday, June 8th July Murph Prep Program: July 20th – August 28th August Murph 2020: August 28th & 29th September 26.BLU Remix: September 15th – 20thSOGO Body Comp Challenge: September 21st – October...Read more