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Luke's Micro Studio Workout

I’ve always looked forward to my strength training workouts but since March and the onset of the pandemic, I’ve anticipated with excitement and cherished my workouts more than ever. Since mid-November, I’ve performed my two weekly strength workouts rotating between our St. Louis Park location and our new Micro Studio in Edina. Starting in February, I’ll start rotating my workouts through all seven of our studios (I love the variety of training in all of our studios, on slightly different equipment, and with our array of trainers). But from November through February, 95% of my workouts will be in SLP and the Micro Studio (during our last shut-down, I was trained “virtually,” in one of these studios).
Below is a clip of the Micro workout that I did yesterday with David. Our equipment at this studio is a collection of one of my all-time favorite lines of equipment, Nautilus Nitro. This equipment is no longer manufactured but we sourced a full line of this equipment in Connecticut, had it completely rebuilt and refurbished, and it functions and looks like new. The design of the pec fly is one of my all-time favorite machines and I’ve wanted to own and train on one since 2002.
My workout was as follows:
  1. Horizontal Calf – 12 reps
  2. Prone Leg Curl – Lift with both legs for 2 seconds and lower with 1 leg for 8 seconds and continue to alternate legs.
  3. Leg Press – 20 reps (no rest)
  4. Leg Extension – 20 reps (as so many of you know, this is a brutally tough combination).
  5. Chest Press – 12 reps (no rest)
  6. Pec Fly – 12 reps (no rest)
  7. Dip – Negative Only
  8. Pullover – 12 reps (no rest)
  9. Chin-up – Negative Only
  10. “MSU Upper Body Finisher” – A series of biceps curl, shoulder press, and push-ups.
  11. Abdominal- 12 reps
  12. Back Extension- 12 reps
As always, the exact design of the workout is not what made it magical. This workout was awesome for the same reasons why all workouts are awesome: I was coached and instructed by a great trainer; I always record the workout and the looming pressure to match my last workouts performance or improve with perfect form is always looming; and most importantly; the intensity was high.
I realize that the workout is a means to an end, not an end in itself. That being said, my workout is still truly the highlight of my day. I hope you look forward to your next workout as much as I look forward to mine (and I encourage you to try a session at our Micro Studio).


Jerry Seinfeld is arguably the most successful comedian of all time. In addition to creating and starring in the most acclaimed sitcom in history, Seinfeld has been named the 12th greatest stand-up comedian of all time. Seinfeld’s long-term success as a writer, actor, and comedian is worthy of study.
Seinfeld is legendary for his writing process. Every day, he is committed to the discipline of sitting down and writing. On a large calendar, he crosses out the day that he completes this writing practice. He doesn’t wait for inspiration, he doesn’t write when he is feeling creative, he writes every day and then crosses off the date on his calendar. The goal is to create a chain and then never break the chain. He’s fabled for sticking to this practice for decades.
In his mid-60’s, Seinfeld’s writing, producing, and stand-up schedule remains prolific. His secret? According to him, is strength training.
In an interview with Tim Ferris in December, Seinfeld stated that he was a jogger off and on throughout the ’70s, ’80s, and ’90s. He got married and started a family a bit later in life and he said he needed to get serious about getting in shape and protecting his health. In addition, he, like so many comedians, has had a life-long battle with depression. Seinfeld states, “I think I could solve just about anyone’s life, and I don’t care what you do, with weight training and meditation.” He goes on to say, “I think it (strength training) builds your constitution.” Ferris, who hosts one of the most popular podcasts in the world and focuses solely on interviewing top performers in all walks of life responds to Seinfeld’s comments, stating, “If I think back on the hundreds of interviews on this podcast, whether it’s Bob Igor in the world of business heading Disney, or an athlete or otherwise; If you look at the people who have really performed at a high level for decades, weight training seems to be one of the constants.”
I love the idea of playing the long game and I’m inspired by Stephen Covey’s concept of, “living life in crescendo,” meaning, our most important contribution, work, and value still lie ahead of us. Stated otherwise, we can get better and do better with age.
If you are playing the long game, borrow inspiration from Jerry Seinfeld and treat strength training as your most important ally.

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