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A Champion 10-minute Workout

Shape up at the gym, at home or on the road with this fitness routine from 1996 US Olympic team 4x400m relay team member, Randall Garland. Randall, who goes by the name "Champ," is a Certified Strength and Conditioning Specialist (NSCA) and registered physical therapist. He works directly with athletes across many sports including football, basketball, track, golf, gymnastics, and wrestling. Champ now lives in Tokyo where he trains top level fighters such as Bob Sapp and many more.

This is one of Champ's go-to workouts. Strengthen your core, shape up your beach body and feel great with this simple but effective total body exercise. A simple yoga mat, a pair of light dumbbells and some boxes to jump over are all you need. Blast this two-part workout twice a week and get yourself into champion shape.

THE Champ’s Profile

Name: Randall Garland
Age: 31
Sport: Track & Field
400m time: 45.9
Nationality: American

Thanks to Randall for presenting the workout. If you're interested in having this all-star get you in the best shape of your life, you can contact him at:

Photographed at Gold’s Gym Yoyogi Uehara branch, 3-8-5 Nishihara Shibuya-ku Tokyo by Kohji Shiiki.
Tel: 03-3467-7272.

Anytime Fitness

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Anytime Fitness Clubs are open 24 hours a day, seven days a week, 365 days a year! At Anytime Fitness, we fit your busy schedule and on-the-go lifestyle. With an Anytime Fitness membership, you can workout anytime of the day or night. Talk about no more excuses! If you’re looking for a quick, low-cost and effective workout in a friendly atmosphere then anytime fitness is the right club for you. It shouldn’t cost a lot to achieve your fitness goals, so our affordable membership dues are only ¥8,500 per month (plus tax). With first-class equipment and the support and encouragement from our club staff, you get far more than you would expect for such a reasonable price. Anytime Fitness has all that you need to get fit in the way that you want. No pools or studios, we are geared with just the essential elements required for a great workout–anytime. Our equipment is supplied by the best vendors in the industry, and all of our club owners are in step with the latest technology. Our clubs are equipped with a wide variety of cardio, strength, and free weight gear to ensure that you get the best possible workout. Anytime Fitness Arkhills is conveniently located just one-minute walk from Tameike Sanno Station exit 13 on the Tokyo Metro Namboku Line and Ginza Line, or a one minute walk from Roppongi Itchome Station (exit 3) on the Tokyo Metro Namboku line.

Anytime Fitness Arkhills 2F Ark Mori Bldg. Akasaka, Minato-ku. Tel: 03-3589-2141.


In the last few years, the Pilates method has been gaining in popularity, not just with celebrities—but with more than 20 million people all over the world. Originally created as rehabilitation exercises by German nurse Joseph Pilates, athletes from all sports have recently started to include the Pilates method in their workout programs.

The Pilates method uses the mind to control the muscles. It is a body conditioning routine that helps to not only build flexibility, but also strength, endurance, and coordination in the legs, abdominals, arms and back.

The Pilates method tones up not only surface muscles, but also the muscles located deep inside your body that support your skeletal system. It creates a strong body that uses releases the power stored in the whole muscle when you move.

For example, with the Pilates method, you learn how to manage the contraction of the muscles efficiently in everyday moments such as when you stand for a long time on a crowded train, at the kitchen and at work. If you learn to use your muscles properly through our lessons, your posture will get better, your muscles will get stronger, and your joint flexibility will improve.

Using the Pilates method, your mind is directed inwards, and you will feel calm and relaxed during the sessions. You will release stress through concentration and the use of deep breathing exercises to create a focused mind. The lesson times will seem to fly by quickly–you will be concentrating on your body very deeply and it will be your only focus during the class.

Basi Pilates. Studios in Roppongi, Shibuya, Yokohama, Ginza, Nakameguro, Jiyugaoka, Shimokitazawa, Yoga and Sendagaya. Tel: 03-6425-7054. Email:


Gold’s Gym is the world’s biggest fitness club, boasting more than 3 million members. If you’re serious about fitness, then Gold’s Gym is the only place to go. The global giant has over 43 locations—and counting—in Japan, all of which are open from early morning until the middle of the night. Their flagship branches in Harajuku and Oimachi are even more convenient as they are open 24 hours a day. Though Gold’s was born in the iron-pumping heartland of Venice, California, the chain now boasts a diverse clientele encompassing all age groups and abilities. It offers sensible, tailored programs to help anyone achieve their fitness and physique goals, and stocks the very latest machines. Every gym also has a sauna, aerobics studio, protein bar and tanning machine. The good news is that if you join Gold’s Gym now as a “Master Member,” you will be able to use your membership card at all Gold’s Gym branches across Japan. One convenient membership card for use at any gym location–it doesn’t get much better than that. The only bad news is that with Gold’s hours, rates, facilities and accessibility, none of the old excuses will work any more.

Harajuku branch: 4F 6-31-17 Jingumae, Shibuya-ku. Tel: 03-5766-3131. Open 24 hours. Nearest stn: Harajuku or Meiji-Jingu mae.

The Grinberg Method

The Body Knows Better. There are many good reasons people gain weight and are then unable to lose it. How can we find the reason? Our body has its own basic needs and it must be free to choose–naturally–what foods to eat and what exercise to take. The body doesn’t like to take orders from the mind–it prefers freedom and joy. The body is our home, and when we feel comfortable inside our own skin, it has a profound effect on our whole life. The Grinberg Method teaches you how to notice the different areas of tension and pain in your body. It teaches you how to breathe and use the body’s energy to heal itself. It allows you greater freedom of movement and expression. Weekly sessions will teach you how to listen to your body’s basic needs and to eat and drink naturally, without calculations. You’ll be surprised to discover that your body doesn’t need much food–especially not to fight stress. Your body knows, for example, exactly how much sugar or salt you should have with your meals. This is true freedom: the body working with no orders from the mind. You will be fully aware of your body. You will feel flexible, strong and relaxed. Your mind will be quiet and clear, and you’ll naturally control and stop any “bad” habits. Skeptical? One session will be enough to convince you.

For an introduction to The Grinberg Method and a foot analysis, contact Karen. Tel: 080-3273-0773. Nearest stn: Higashi Nakano. ¥5,000 for one session. Advance reservations required.

Harbor Circuit Indoor Karting

Our indoor go-kart circuit is enjoyed by beginners and advanced karters alike–all year long. It’s fun–and fitness friendly, too! You will be surprised to find out how much you sweat, since karting is actually an effective form of fitness. When you drive karts, you use your whole body–especially your arms. When steering, you will effectively shape up your biceps as you turn the wheel. You will also feel it in your mid-section as you use your stomach muscles to keep everything under control! Our karts are powered by a 270cc Honda engine and can reach speeds of up 50km per hour. Adult racers must be over 140cm tall, and children under eleven must be at least 130cm. Harbor Circuit is open until 11:30pm, so you can drop by for a drive after work. If you have a group of four or more, try our group racing event and race against your friends. The top three winners in the heats can win Harbor Circuit racing trophies! Or, reserve the course by the hour for special events. Free initiation fee for those who say you saw our ad in Metropolis—or just bring in the magazine!

Open Tue-Fri, 2-11:30pm; Sat 11am-11:30pm; Sun 11am-9:30pm. Final admission 30min before closing. Closed Mon. Cash only. Harbor Circuit 2F Chiba Sports Plaza 13-26 Dezuminato, Chuo-ku, Chiba. Tel: 043-441-3243 (Japanese only). Email: