One of the questions I get asked the most is how to incorporate animal movement exercises like the Animal Flow Workout into bodyweight training and fitness routines. So I’m really excited to write this post providing more information about what the Animal Flow workout is (and what it is not!) with some explanations about the …
Category Archives: Exercise Tutorial
Fitness Ropes: For Serious Warrior Conditioning!
We are excited to sell high-quality, custom made Fitness Ropes in many sizes and materials. Since a lot of people aren’t sure how to best use them, we’ve put together this article and video to get you started! Also known as Power Ropes, Undulating Ropes, Training Ropes, or even just Exercise Ropes, Fitness Ropes are …
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180-Degree Spiderman Jump: Superhero Plyometrics!
With the 180-Degree Spiderman Jump, this week’s post takes its movement right out of the pages of the comic books! And like most of our GBT exercises, we are challenging you to step outside of the normal cookie cutter exercises and push yourself to new limits and movements with this plyometric exercise. It’s uncanny how …
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The Best Body Row Progressions for Total Back Development
Body rows are great bodyweight exercises for developing your back muscles. And you’d be surprised at how many variations you can do, making them progressively more difficult by allowing you to take a higher percentage of your weight or by changing the leverage. In this week’s video I’ll take you through four progressions, so that …
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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 – …
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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 …
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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 …
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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 …
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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 …
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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 …
The Horizontal Squat with Press
How do you transform a great weight loaded exercise into an equally effective Bodyweight exercise? It may take a little creativity and some basic understanding of movement but it can be done. And more often then not, the bodyweight exercise turns out to be extremely challenging and, well, pretty bad-ass. Just think about the last …
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 …
8 Steps to Perfect Chin Ups/Pull Ups
Learn to master pull ups and chin-ups with this awesome 8-step progression. Start out easy and work your way up to a full dead hang!
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 …
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 …
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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. Â He also happens to be a mentor who helped me get started with this blog years ago. Â You can also learn more about Logan’s …
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WALKING ON WATER
It’s one of the most soulful experiences you can have on the water. Just you and the ocean. Moving rhythmically with the swell. Realizing your insignificance in relation to the great mother Earth. With each swoop your navigating through the open blue. It’s just like, well, walking on water. I’m talking about paddle boarding of …