{"id":35082,"date":"2014-12-11T07:15:50","date_gmt":"2014-12-11T12:15:50","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=35082"},"modified":"2016-07-14T16:00:23","modified_gmt":"2016-07-14T20:00:23","slug":"dailyburn-black-fire-bob-harper-fitness-program","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/dailyburn-black-fire-bob-harper-fitness-program\/","title":{"rendered":"DailyBurn Black Fire: Work Out With Bob Harper, Test Your Grit"},"content":{"rendered":"<p>Mix <a href=\"https:\/\/store.dailyburn.com\/collections\/equipment\/products\/cap-hex-dumbbell?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=textlink&amp;utm_campaign=black-fire-bob-har\" target=\"_blank\">dumbbells<\/a>, a <a href=\"https:\/\/store.dailyburn.com\/collections\/equipment\/products\/plyo-box?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=textlink&amp;utm_campaign=black-fire-bob-harper-new-\" target=\"_blank\">box<\/a>, a clock, a world-renowned trainer, and the desire to be the fittest version of yourself, and what do you get? <a href=\"https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program%09https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program\" target=\"_blank\">DailyBurn Black Fire<\/a>, your new workout program led by <a href=\"https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program%09https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program\" target=\"_blank\">Bob Harper<\/a>, fitness television star, three-time number one New York Times best-selling author and celebrity trainer.<\/p>\n<p>You\u2019ve watched him change hundreds of people\u2019s lives on TV, and now\u2019s your chance to work out with him at home.<\/p>\n<p><iframe src=\"\/\/www.youtube.com\/embed\/SAx_8CvSYbs?rel=0\" width=\"620\" height=\"349\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>The plan: <a href=\"https:\/\/dailyburn.com\/life\/fitness\/high-intensity-hiit-workout\/\" target=\"_blank\">High-intensity<\/a> sessions never totaling more than 20 active minutes, five days a week, with two dynamic <a href=\"https:\/\/dailyburn.com\/life\/fitness\/exercise-recovery-video\/\" target=\"_blank\">recovery days<\/a>. Every day is a different workout; you\u2019ll focus on numerous disciplines including speed, endurance, balance and agility through constantly varied movements to become more functionally fit overall.<\/p>\n<p>\u201cIt\u2019s all about being able to challenge the body and make the body think,\u201d says Bob, who has more than 20 years of experience in the health and fitness field. \u201dNo one wants to be doing the same workout all the time because you get too comfortable.\u201d The program is designed to be challenging, but still accessible for all levels since you can scale each movement to your ability.<\/p>\n<figure id=\"attachment_35167\" aria-describedby=\"caption-attachment-35167\" style=\"width: 620px\" class=\"wp-caption alignnone\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-35167 size-full\" title=\"DailyBurn Black Fire Workout Program With Bob Harper\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/12\/10044313\/DailyBurn-Black-Fire-Workout-Program-With-Bob-Harper_4.jpg\" alt=\"DailyBurn Black Fire Workout Program With Bob Harper\" width=\"620\" height=\"349\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/12\/10044313\/DailyBurn-Black-Fire-Workout-Program-With-Bob-Harper_4.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/12\/10044313\/DailyBurn-Black-Fire-Workout-Program-With-Bob-Harper_4-300x168.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><figcaption id=\"caption-attachment-35167\" class=\"wp-caption-text\">Photo: <a href=\"https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program%09https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program\" target=\"_blank\">DailyBurn.com<\/a><\/figcaption><\/figure>\n<h3><strong>Black Fire with Bob Harper: Making Every Rep Count <\/strong><\/h3>\n<p>For many, the hardest part of a fitness program is sticking with it. But with <a href=\"https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program%09https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program\" target=\"_blank\">Black Fire<\/a> you\u2019ll be writing down your score for each workout, so you can easily track progress over the 60 days. That\u2019s right \u2014 your biggest competition is yourself! \u201cMaybe a workout is 10 minutes long and you have done a certain amount of reps,\u201d explains Bob, &#8220;then a couple weeks later you do it again and the reps increase. You can see the results as the numbers change and that\u2019s motivation within itself.\u201d<\/p>\n<p>Think you got what it takes? If you\u2019re ready to join Bob Harper, turn your living room into your gym, and push your body harder than ever before, here\u2019s what to expect over the next 60 days of Black Fire.<\/p>\n<blockquote><p>&#8220;You need to constantly be checking your form and make sure your last rep looks as good as your first rep.&#8221;<\/p><\/blockquote>\n<h3><strong>Phase 1: The Basics<\/strong><\/h3>\n<p>Before jumping into any workout program it\u2019s important to create a foundation by learning the proper form for each exercise. \u201cThe way the phases are set up is so important when it comes to preparing yourself for more difficult moves,\u201d says Bob. \u201cI help teach you the basic movements so your body knows what you\u2019re doing, and then we add from there.\u201d Don\u2019t be fooled thinking this is the \u201ceasy\u201d part, though. You may be doing bodyweight-only <a href=\"https:\/\/dailyburn.com\/life\/fitness\/plyometrics-workout-hiit-cardio\/\" target=\"_blank\">burpees<\/a> and air squats, but you\u2019ll be doing them to exhaustion.<\/p>\n<h3><strong>Phase 2: Stacking Up<\/strong><\/h3>\n<p>It\u2019s time to pick up the intensity and build on the workout sequencing, so while the cap is still 20-minutes, each minute will be as effective as possible. \u201cIt\u2019s all about improvement and pushing yourself out of your comfort zone.\u201d Instead of just bodyweight movements, you\u2019ll be adding equipment like dumbbells and <a href=\"https:\/\/dailyburn.com\/life\/fitness\/medicine-ball-hiit-workout-infographic\/\" target=\"_blank\">medicine balls<\/a> to perform exercises such as bent over rows, deadlifts and wall balls.<\/p>\n<figure id=\"attachment_35085\" aria-describedby=\"caption-attachment-35085\" style=\"width: 620px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"wp-image-35085 size-full\" title=\"DailyBurn Black Fire Workout Program With Bob Harper\" src=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/12\/10044328\/DailyBurn-Black-Fire-Workout-with-Bob-Harper_2.jpg\" alt=\"DailyBurn Black Fire Workout Program With Bob Harper\" width=\"620\" height=\"400\" srcset=\"https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/12\/10044328\/DailyBurn-Black-Fire-Workout-with-Bob-Harper_2.jpg 620w, https:\/\/cdn-life.dailyburn.com\/life\/wp-content\/uploads\/2014\/12\/10044328\/DailyBurn-Black-Fire-Workout-with-Bob-Harper_2-300x193.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><figcaption id=\"caption-attachment-35085\" class=\"wp-caption-text\">Photo: <a href=\"https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program%09https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program\" target=\"_blank\">DailyBurn.com<\/a><\/figcaption><\/figure>\n<h3><strong>Phase 3: Next Grade<\/strong><\/h3>\n<p>Here, you\u2019ll utilize the strength, balance and coordination you\u2019ve been building up with DailyBurn trainer <a href=\"https:\/\/dailyburn.com\/inferno?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program%09https:\/\/dailyburn.com\/inferno?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program\" target=\"_blank\">Anja Garcia<\/a>. These functional training principles become important to help prevent injury as you get older. Expect to try gymnastic moves you may never have attempted before like handstand kick-ups and push-ups to bridge. \u201cChallenge yourself but be smart about it,\u201d warns Bob. \u201cYou need to constantly be checking your form and make sure your last rep looks as good as your first rep.\u201d When fatigue starts to set in, this stage will test your mind as well as your body. And if you\u2019re not sure about your posture or have a question about technique, don\u2019t hesitate reaching out to a <a href=\"https:\/\/dailyburn.com\/m24?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program%09https:\/\/dailyburn.com\/m24?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program\" target=\"_blank\">DailyBurn coach<\/a>.<\/p>\n<h3><strong>Phase 4: True Grit<\/strong><\/h3>\n<blockquote><p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&#8220;Black Fire is gritty; it\u2019s raw and refreshing. It\u2019s something that\u2019s not out there yet. It\u2019s aggressive.&#8221;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p><\/blockquote>\n<p>Find out how far you\u2019ve come. During the last two weeks of <a href=\"https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program%09https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program\" target=\"_blank\">Black Fire<\/a>, revisit each workout in sequential order to track improvement from the first time you performed it. From \u201cWeighted <a href=\"https:\/\/dailyburn.com\/life\/fitness\/high-intensity-tabata-workout\/\" target=\"_blank\">Tabata<\/a>\u201d to \u201cCyclone 15\u201d to \u201cAir Force Style,\u201d you should notice that you feel stronger and more coordinated. \u201cGo faster, <a href=\"https:\/\/dailyburn.com\/life\/fitness\/how-to-build-muscle-fast-pick-weights\/\" target=\"_blank\">get heavier with the weights<\/a>, push the limits to see those results,\u201d says Bob. Breathless will have a whole new meaning when you\u2019ve completed this final phase. But man, will it feel good.<\/p>\n<p><a href=\"https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program%09https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program\" target=\"_blank\">Black Fire<\/a> turns your home or hotel room into a personal gym so those who want to truly push themselves and advance their fitness level now can. It\u2019s far from easy; in fact, it\u2019s challenging and competitive. Black Fire gives you that anxious, excited feeling in your stomach, of \u201cwhat\u2019s going to happen today,\u201d as the clock counts down 3, 2, 1. But it\u2019s that rush of adrenaline that sets it apart from other fitness programs.<\/p>\n<p>\u201cI\u2019ve seen all the workouts and I\u2019ve done a ton of workout DVDs but this program is different,\u201d says Harper. \u201c<a href=\"https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program%09https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program\" target=\"_blank\">Black Fire<\/a> is gritty; it\u2019s raw and refreshing. It\u2019s something that\u2019s not out there yet. It\u2019s aggressive. And that\u2019s why I wanted to be a part of it and why I believe in it.\u201d<\/p>\n<p><strong><em>If you\u2019re up for the challenge, <a href=\"https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program%09https:\/\/dailyburn.com\/blackfire?partner=life&amp;mtype=5&amp;ldate=12112014&amp;grp=fitness&amp;crtv=black-fire-bob-harper-new-dailyburn-workout-program&amp;utm_source=life&amp;utm_medium=life&amp;utm_campaign=fitness&amp;utm_content=black-fire-bob-harper-new-dailyburn-workout-program\" target=\"_blank\">head to DailyBurn.com<\/a>\u00a0to start your first Black Fire workout with Bob Harper today.<\/em><\/strong><\/p>\n<p><em>Note to reader: The content in this article relates to the core service offered by DailyBurn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by DailyBurn.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you have what it takes to try the newest, grittiest fitness program out? We challenge you to start DailyBurn Black Fire with Bob Harper.<\/p>\n","protected":false},"author":11,"featured_media":35131,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,299],"tags":[288,105,60,281,341,343,154,100],"class_list":["post-35082","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-programs","tag-cardio","tag-free-weights","tag-high-intensity-interval-training","tag-strength-training","tag-tax1living-well","tag-tax2exercise","tag-weight-training","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/35082","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=35082"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/35082\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/35131"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=35082"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=35082"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=35082"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}