“Spider” from MTV’s Teen Wolf: On Animal Movements and Becoming the Werewolf

This week I had the great opportunity to interview Albert “Spider” Valladares, a 25-year old Miami native who is a real inspiration to those of us interested in parkour, free running, and bodyweight sports. He’s currently starring in the role as the werewolf on MTV’s hit new show Teen Wolf. His background is impressive – …

The Dynamic Side Plank (This Ain’t Just Lying Around!)

The Dynamic Side Plank is a simple movement that packs a whole lot of punch. You’ll love what it does for your obliques and overall trunk- and it’s a great lead-in for learning to do the human flag! Many of you are probably used to doing a side plank static if you practice yoga – …

Jumping and Static Frog Combination: Not Your Child’s Leapfrog!

The traveling and static frog combination in this week’s exercise gives us a new animal flow exercise that brings together some powerful traveling moves with static holds building amazing strength and control. I was inspired to introduce this move while in Truro Cape Cod this past week, where I was lucky enough to have miles …

The Tornado Jump Lunge: One Killer Leg Exercise!

The basic jump lunge is a fantastic plyometric exercise, and it gets even better with the variations we add this week to create the “Tornado Jump Lunge.” Using plyometric movements in bodyweight training is an incredible way to add variation to your program or a specific exercise. The tempo of a movement can completely change …

The Bodyweight Tricep Extension

The Tricep Extension is usually a staple exercise for anyone looking to strengthen or develop this specific muscle, and this week I’m happy to show you how it can be done using just your own bodyweight. Now, I usually prefer exercises that incorporate more complex moves that utilize multiple muscle groups. But, exercise should be …

Taking a Bodyweight Routine from Basic to Advanced

One of my favorite aspects of bodyweight training is how its underlying simplicity is so scalable, from basic to extremely advanced levels. So, today I’m going to highlight an outdoor bodyweight workout for lower and upper body that can be done at basic, intermediate or advanced levels, which was featured in an article about Global …

The Mountain Climber Complex: A New Twist

This week’s exercise starts with an old favorite, the Mountain Climber, and takes it to an intense new level with some additional movements that are great for your trunk, hips, and legs. One thing I never get tired of is seeing a client get up after completing a seemingly easy exercise with that look on …

Sweep Squat for Hip Mobilization

The Sweep Squat is a great exercise that manages to help build strength, while also helping improve your hip joint’s range of motion. Why is this so cool? Well, most clients or athletes that I work with have restricted internal or external hip rotation that can seriously hinder performance. We can help combat this issue …

Low Back Pain Treatment and Stretches

Low back pain hits us all at some point, so we are very excited that Ann Wendel has written us this great article about treating low back pain (LBP), including her excellent photos demonstrating targeted stretches. Ann is a Licensed Physical Therapist and offered to give us a little info on her experience with treating …

Learning the Parkour Kong Vault

The Kong Vault is a great Parkour move, and we’re lucky enough to have David “Young Flip” Rodriguez from G4’s Jump City show us exactly how to execute this maneuver. In our featured video Flip takes us through a step by step progression on learning the Kong Vault. He is a professional freerunner, member of …

The Other Side of Abdominal Training

I wrote this article, including the video featuring the Three Best Trunk Exercises, for a post on www.dieselcrew.com a few months ago. I thought I’d repost it here in case you hadn’t seen it yet! So, I already know what you’re thinking: not another ab article, how many times can we repackage the same old …

How to do the Ninja Kip Up

When the winning video for our Advanced Bodyweight Workout Challenge included the creative push up to ninja kip up as one of its exercises, we knew right away we wanted to feature a lesson on how to do the kip up. The challenge winner, Brazilian Alexandre C. Alves, had submitted an impressive combination of bodyweight …

Foam Rolling for better performance

It seems as if there just aren’t enough hours in the day. I know we all attempt to walk the delicate balance between work, relationships, responsibilities, workouts and of course a little bit of fun when we find the time.  Even with these busy schedules, most fitness enthusiasts make the time to get their workouts …

Bodyweight Brainstorm Workout in NYC

[singlepic id=5 float=center] While in NYC this past week, I had the pleasure of meeting up with New York’s very own Al Kavadlo (fitness guru/bodyweight enthusiast) and Rebecca Evens (Budokon instructor). It was an excellent opportunity to take three different backgrounds and styles of bodyweight training and bring them together for one intense workout! If …

Assessing Conditioning Needs for a Soldiers Workout

A couple of weeks ago I received this email from Jonathon Hamilton I am in the Army National Guard and am preparing to deploy to Iraq a second time. The Army is beginning to change it’s fitness philosophy to adopt a more full body workout. However, while deployed, most soldiers still just hit the gym …

Shoulder Rehab Exercises for Better Bodyweight Training

Hey guys, this is a guest post and video I did for Logan Christopher’s site Legendary Strength. Logan is an incredible athlete and can perform some seriously impressive feats of strength.  He also happens to be a mentor who helped me get started with this blog years ago.  You can also learn more about Logan’s …

MAINSTREAM MEDIA EMBRACES LOW-CARB SCIENCE

Well, well, well, it seems as if Christmas has come early this year. I couldn’t keep from sporting a triumphant grin as I opened the email containing a link to a Los Angeles Times article.  It looks as if the mainstream media may finally be publicizing some solid nutritional info, in place of the customary …

RESURRECTING THE SQUAT

If you want to learn a thing or two about movement, just observe how a child plays. To get down low, whether grabbing a toy or petting a dog, he or she doesn’t lazily bend from the waist with straight legs and a rounded back.  No, they squat down low, put their weight in the …