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You are here: Home / Archives for Instructional

The Tuck Front Lever: Intro to Static Exercises!

January 26, 2012 by Mike Fitch 16 Comments

Global Bodyweight Training - Mike Fitch

The Tuck Front Lever is more than just a great static or isometric exercise – it is also the starting point for progressing towards the Fully Extended Front Lever with its impressive show of strength and endurance. You’ll find that the Tuck Front Lever is an incredible exercise for a lot of different muscle groups, […]

Filed Under: Bodyweight Exercises, Exercise Tutorial, Features, Instructional Tagged With: Lever, static, Tuck

The Negative Wall-Supported Handstand Push-Up

January 19, 2012 by Mike Fitch 4 Comments

Global Bodyweight Training - Mike Fitch

The Negative Handstand Push-Up (wall assisted version) is yet another step in our quest to master the Unsupported Handstand Push-Up. Bodyweight training is all about systemic progressions, and the Unsupported Handstand Push-Up is one of the monster bodyweight moves that makes a great goal, but may take many steps to work your way up to. […]

Filed Under: Bodyweight Exercises, Exercise Tutorial, Features, Instructional Tagged With: handstand training, push up

Single-Arm Body Row: Build Your Arms and Back!

January 12, 2012 by Mike Fitch 8 Comments

Global Bodyweight Training - Mike Fitch

The Single-Arm Body Row is another great advanced bodyweight progression, this one being an excellent exercise for sculpting rock hard arms and a massive back. If you’ve been following our last few posts, you’ve probably noticed that we are focusing in particular on such advanced bodyweight progressions, and this one falls right in line with […]

Filed Under: Bodyweight Exercises, Exercise Tutorial, Features, Instructional Tagged With: back, bicep, body row, single-arm, single-limb

The Archer Pull-Up: Add This to Your Rings Training!

January 4, 2012 by Mike Fitch 3 Comments

Global Bodyweight Training - Mike Fitch

I’m excited to post this video on the Gymnastic Rings version of the Archer Pull-Up. It’s a great variation of the straight bar Archer and is another exercise you can add to your suspension training. As we’ve mentioned in previous posts, there are a few ways to progress into single limb training. We can position […]

Filed Under: Bodyweight Exercises, Exercise Tutorial, Features, Instructional Tagged With: Archer Pull-Up, Arms, pull up, rings

Front Kick-Throughs: Using Animal Flow Moves in Your Own Routines

January 3, 2012 by Mike Fitch 3 Comments

Global Bodyweight Training - Mike Fitch Miami Beach

We’re kicking off the new year with a bonus video for you: the Front Kick-Through, a killer trunk exercise right out of our Animal Flow Workout video. The Front Kick-Through is a total body movement that challenges you both physically and mentally, improving your coordination. In addition to being a challenging trunk exercise, it’s great […]

Filed Under: Bodyweight Exercises, Exercise Tutorial, Features, Instructional Tagged With: Animal Flow

Pike Push-Up: Building Strength for the Handstand Push-Up

December 21, 2011 by Mike Fitch 10 Comments

Global Bodyweight Training - Mike Fitch

I have to say the Pike Push-Up is one of my favorite bodyweight training exercises! Not only is it great for building rock hard shoulders, but it’s going to be your “go to” exercise while working your way up to the Handstand Push-Up. Make sure to check out the video tutorial below for step-by-step instructions […]

Filed Under: Articles, Bodyweight Exercises, Exercise Tutorial, Features, Instructional Tagged With: handstand training, Pike, push up

Learning the Kipping Muscle-Up: The Complete Lead-Up Exercise Series

December 8, 2011 by Mike Fitch 13 Comments

Global Bodyweight Training - Mike Fitch

In the realm of bodyweight training, being able to perform a Muscle Up is like a badge of honor. And rightfully so: there are few exercises that require so much strength, power and skill. Learning the Muscle-Up is a serious challenge, so we’ve broken it down into a four-part series of lead-up exercises, which we’ve […]

Filed Under: Articles, Bodyweight Exercises, Exercise Tutorial, Features, Instructional Tagged With: muscle up

Single Leg Box Squat: On the Road to the Pistol

November 18, 2011 by Mike Fitch 7 Comments

Global Bodyweight Training - Mike Fitch

The Pistol squat is an impressive feat of strength, and the Single Leg Box Squat is a great place to start! One of the challenges of bodyweight training is finding creative ways to continue to progress in your training without adding external resistance. There are multiple ways this can be accomplished, including changing the tempo, […]

Filed Under: Bodyweight Exercises, Exercise Tutorial, Features, Instructional Tagged With: legs, Squat

Lead-Up Exercises to Muscle-Up: Part 3 The Muscle-Up Dip

November 10, 2011 by Mike Fitch 5 Comments

Global Bodyweight Training - Mike Fitch

The Muscle-Up Dip is an important piece of the puzzle in learning to do a full Muscle-Up. This week’s video is the third exercise in our four-part series leading up to the Muscle-Up, so if you’ve been following along by now you should be almost all the way there! This particular exercise addresses the incredibly […]

Filed Under: Articles, Bodyweight Exercises, Exercise Tutorial, Features, Instructional Tagged With: muscle up

Lead-Up Exercises to Muscle-Up: Part 2 The Kipping Pull-Up

October 21, 2011 by Mike Fitch 19 Comments

Welcome to Part-Two of our series, “Lead Up Exercises to the Muscle-Up”! This week’s exercise is the Kipping Pull-Up, an absolutely essential technique in learning the first phase of the Kipping Muscle Up. As I had mentioned in Part 1, you will strive to use less and less momentum or “kip” as your technique improves, […]

Filed Under: Articles, Bodyweight Exercises, Exercise Tutorial, Features, Instructional Tagged With: muscle up

Lead-Up Exercises to Muscle-Up: Part 1 The Jumping Muscle-Up

October 4, 2011 by Mike Fitch 10 Comments

Few exercises rival the full body challenge of the Muscle-Up. In order to help you achieve your first Muscle-Up, we’ve put together this four-part video series that breaks it down into three lead-up exercises. And I’m sure that once you get your first full Muscle-Up done, it will be all you want to do for […]

Filed Under: Articles, Bodyweight Exercises, Exercise Tutorial, Features, Instructional Tagged With: muscle up

The Single-Arm Ring Push-Up: The Ultimate Progression!

September 25, 2011 by Mike Fitch 17 Comments

Mike Fitch EFX Rings

The Single Arm Push-Up is an impressive feat of strength all on its own; add in the instability of the gymnastic ring, and you’ve got yourself an incredibly challenging exercise that can topple even the toughest exercisers. The single arm push-up in any form is great for improving your strength, stability, and endurance. Note that […]

Filed Under: Articles, Bodyweight Exercises, Exercise Tutorial, Features, Instructional, Rings Tagged With: push up, rings

How Do You Use the Animal Flow Workout?

September 18, 2011 by Mike Fitch 20 Comments

Animal Flow Mike Fitch

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 […]

Filed Under: Articles, Exercise Tutorial, Instructional Tagged With: Animal Flow

Fitness Ropes: For Serious Warrior Conditioning!

September 7, 2011 by Mike Fitch 14 Comments

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 […]

Filed Under: Bodyweight Exercises, Conditioning, Exercise Tutorial, Features, Instructional, Ropes Tagged With: conditioning, ropes training

180-Degree Spiderman Jump: Superhero Plyometrics!

September 2, 2011 by Mike Fitch 5 Comments

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 […]

Filed Under: Bodyweight Exercises, Conditioning, Exercise Tutorial, Features, Instructional Tagged With: jump, plyometric

The Best Body Row Progressions for Total Back Development

August 18, 2011 by Mike Fitch 20 Comments

Mike Fitch Global Bodyweight Training

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 […]

Filed Under: Articles, Bodyweight Exercises, Exercise Tutorial, Features, Instructional Tagged With: back, body row, chest, lats

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

August 10, 2011 by Mike Fitch 10 Comments

Global Bodyweight Training - Mike Fitch

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 – […]

Filed Under: Articles, Exercise Tutorial, Features, Instructional Tagged With: abdominal, core, oblique, plank, trunk

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

July 28, 2011 by Mike Fitch 15 Comments

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 […]

Filed Under: Articles, Bodyweight Exercises, Exercise Tutorial, Features, Instructional Tagged With: animal movements, hand balance, Hips, strength

The Tornado Jump Lunge: One Killer Leg Exercise!

July 21, 2011 by Mike Fitch 9 Comments

Global Bodyweight Training - Mike Fitch

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 […]

Filed Under: Articles, Bodyweight Exercises, Exercise Tutorial, Features, Instructional, Nutrition Tagged With: Hips, legs, lunge

The Bodyweight Tricep Extension

July 14, 2011 by Mike Fitch 11 Comments

Mike Fitch Global Bodyweight Training

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 […]

Filed Under: Articles, Bodyweight Exercises, Exercise Tutorial, Features, Instructional

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