Well, well, well. It's been a chaotic few months for sure since I last wrote (yeah, I know, long gap again) - and things have changed once again at Fast and Furious Fitness "HQ" again. To cut a long and convoluted story short, we've now left the sands of Oman FAR behind, and are back where we were 8 or so months ago - back to India, that is. 

I'd really like to think this move back is permanent, at least as far as the Gulf is concerned - neither me nor Mrs. Fast and Furious Fitness wants to move back there, period. My current location is far from ideal, has more than it's fair share of problems, et al - but it's way better than a vast, open desert at any rate. Do miss a thing or two about the place - the runs along the beach for one, my old heavy bag which I had to leave behind (sigh), but overall, I've never felt better about leaving a place for good.

And on the workout front of things, back to India means back to my old workout haunt - the neighborhood park, or the "hood" as I like to call it fondly, mostly due to the motley collection of folks hanging around there with not much to do, but thats another story altogether.  .  .

This also means a very welcome return to a couple of exercises that I hadn't been able to do for a while now - and those are pull-ups on thick bars, and dips. I've spoken a lot about doing pull-ups on thick bars, and how they strengthen your entire body (especially your forearms, grip and fingers) beyond belief, but combine the exercise (or any of it's combinations) with dips done on thick bars, and you get a killer upper body workout. Throw in a a few ab exercises, and sprints (or a fast run, if you prefer), and you've literally hit the entire body in less than a hour.

Here's a short, but sweet workout along those lines that should have you hurting by the end of it: -

- Warm up with a jog, or stretching, or whatever gets you going

- Jump rope 5X100, interspersed with sets of 20 pushups between the rope jumping sets.

- Thick bar pullups 5x5, interspersed with thick bar dips 5x10 (or whatever works best for you). Don't be surprised if your traps feel like they're being torn apart while you do this!

- Hanging leg raises 3x 10 (or less, depending upon what you can do).

- Timed holds (again from a thick bar - shoot for 3 sets of 60 seconds each).

Ok, so thats a pretty decent workout there that should take no longer than 45 minutes at most, and should work you to the bone provided you do it right. . .

And last, but certainly NOT least, I've also noticed that the order page on the website is acting up - so those of you that tried to order during the last month have not been able to do so, and for that I apologize. I've contacted the powers that be on that one though, and am expecting an answer/fix soon - and will update as soon as the problem is resolved. In the meantime, feel free to email through any orders to This email address is being protected from spambots. You need JavaScript enabled to view it., and we'll take care of it just as we would if you had ordered online.

And that, my friend, is that for now. Be back soon with more updates on whats going on - and an update on the online order process as soon as it's up and running again!

Best regards,

Rahul