The Fitness Index

Free Bodyweight Training Routines

• /r/bodyweightfitness Recommended Routine
• Push Pull Legs Bodyweight Training Routine
• The Minimalistic Upper Body Training Program That’s Supremely Easy To Follow And Will Make You Super Strong
• Wrist Friendly Modified Bodyweight Routine

Premium Bodyweight Training Routines

The following routines are much more in-depth and thorough than the free ones above. Countless hours of work have been poured into creating each and everyone and they are updated regularly:

• Rings Routine (My most popular program, excellent for beginners to intermediates)
• Hypertrophy Routine (Good for intermediate to advanced trainees)
• Smart Core Program (For abs and glutes!)
• Guided Home Workout Program (Comprehensive follow along workouts)
• Quick and Effective Fitness Program (For those that prefer shorter but more frequent workouts)

Training Tutorials

• Top 5 Tips to Transition from the Gym to “At Home” Bodyweight Training Successfully
• Top 8 Tips To Stay Fit Without a Gym
• How to do Pike Pushups with Perfect Form and Setup
• How To Do Push Ups Properly
• How to Achieve Kip Extensions: an Advanced Core and Back Exercise!
• How To Do Really Clean Pullups
• How To Do a Pullup If you can’t even do one
• How to do Pull overs
• How do I pull up my chest all the way to the bar?
• How to do Bodyweight Rows with Minimal Equipment
• Beginners Guide to Pistol Squats
• Floor L-sit Progression Tutorial
• The Most Comprehensive Handstand Tutorial
• How to make ANY Bodyweight exercise more or less difficult
• Progression exercises for static / isometric holds
• How to Implement a Steady State Training Cycle
• Human Flag Tutorial
• How to do Arm Circles in Opposite Directions (Beginner & Advanced)
• Progressions for the RTO Support Hold
• How to use the Traveling Rings
• Yaad’s Handstand Push Up Tutorial
• Advanced L-sit, V-sit, Manna and Straddle L-sit Progressions
• How to Build Strength in the Transition Section of the Muscle Up on the Rings
• How to do Dragon Flags
• Dynamic Mobility Warm Up
• The Bodyline Drills (Mini Routine)
• Bridge Rotations Using Wall Tutorial
• Learning and Mastering the Crow Pose
  • Related: The Joy of Learning Crow Pose
• Rotator Cuff Strengthening (Rehab)
• What is the Hollow Body Position and Why is it Important?
• Videos to help you get into Gymnastics
• How to Moon Walk

Equipment Setup

• How to Setup Gymnastic Rings
• How to Setup a Slackline (1-inch primitive line with carabiners)

Compendiums

One of my forte’s is being able to organize large swaths of information. The following are mega compilations of information that were otherwise unorganized and hard to parse.

• The Most Comprehensive Handstand Tutorial
• How to make ANY Bodyweight exercise more or less difficult
• The GymnasticBodies Project: Complete organization of GB’s content.
• The Floreio Project: Complete organization of Ido Portal’s content.
  • The Floreio Project: Combining Floreio Movements: Stringing floreio movements together
• The Mobility Project: Organizing mobility-related content of many experts.
• Hamstring Flexibility Guides: Four guides from beginners to advanced
• MobilityWOD videos organized by muscle, body part and exercise
• The best damn Acro-Yoga videos for beginners
• Antraniks Core Challenge Details

Free Flexibility Routines

• Playlist of my BEST Yoga Videos on YouTube
• Toe Touching Routine
• Antranik’s Splits Routine
• 7-minute Flexibility Routine

Premium Flexibility Routine

If you have poor hip flexibility, tight hamstrings, shoulders and just want a simple program that will help you to get looser in a gentle, non-painful manner, here it is!

• My Easy Hamstrings Flexibility Program
• My Hip Flexibility Program
• My Shoulder & Upper Back Flexibility Program

Yoga and Posture Tutorials

“Saying you’re not flexible enough for yoga
is like saying you’re too dirty to take a shower.”

• Fix Anterior Pelvic Tilt: Instagram Butt, Anterior Pelvic Tilt and How to Fix Bad Posture in 4 Steps
• Take Your Flexibility and Yoga Practice To The Next Level
• 30 Day Yoga Video Challenge
• Sphinx Pose and Neck Rolls
• Horse Stance for Straddle Splits
• Shoulder Roll Progressions for Increasing Scapular Mobility
• Scapular Shrugs
• Yoga Video For Posture with Antranik (The original 35 minute “master” video)
• Improve Your Shoulder and Spinal Mobility with these 3 Cat/Cow videos!
  • Cat/Cow Tranquility: Very Old Cat/Cow Blog Post before I had a YouTube channel
• How to Improve Active Pike Compression
• How to do the Perfect Low Lunge to Stretch your Hip Flexors
• How to Improve Active Pike Compression
• Intermediate Mini Yoga Flow for the Hips (Twister Edition)
• Stretch When Your Pet Stretches
• Camel Pose Backbend Tutorial
• Ask Fit & Bendy: Stretching Wisdom from Kristina Nekyia (Transcribed!)
• Great Calf Stretch
• Simple Active Flexibility Test: While standing, raise one leg up to 90 degrees.
• Awesome Moves I Could Work On Once I Achieve The Splits
• Opening my shoulders in every possible way
• Wrist stretches You Can Do While Sitting or Standing 
• Wrist Stretches You Can Do On the Floor
• Increase your Balance and Active Flexibility with this ‘Four Corner Balance Drill’
• Yoga Videos by Bryan Kest from the 1990’s
• Yoga Tips!
• Tight Hamstrings
• Yoga at Home!
• Saying you’re not flexible enough for YOGA is like saying you’re too dirty to take a BATH.
• Lie on your back (on the floor!) for comfort, NOW!
• Discover the Joy of Stretching

Training Logs

• Using the Pike Pushup to do a Handstand Pushup, Part 1
• Using the Pike Pushup to do a Handstand Pushup, Part 2 (The Results!)
• Using the Pike Pushup to do a Handstand Pushup, Part 3 (The Finale!)
• The Quest for the One Arm Pullup

Motivational Calisthenics Video Workouts at Muscle Beach

• March 2023: I Tried Acro-Yoga with Pros at Muscle Beach and Here’s What Happened
• Nov 2021: Humans Being Awesome at Muscle Beach (Calisthenics, Acro Yoga, Slacklining, Circus Arts)
• July 2021: Calisthenics, Circus Arts, Gymnastics, Stunts & More with Antranik!
• April 2021: Calisthenics, Acrobatics, Flying Rings, Slacklining, Tricklining at Muscle Beach
• Nov 2019: Calisthenics Workout & Play Traveling Rings, Slackline, Bars and more!
• June 2018: ‘Beyond the L-sit’ (L-sit, V-sit, Straddle L, RTO Straddle L and more!)
• May 2018: Still Rings, Traveling Rings, Slackline, KIDS and more!
• May 2018: Back After a 2 Week Break: Stretching, Skills, Rings, Abs, Slackline..
• Feb 2018: Fun Day at Muscle Beach! Gymnastics Rings, Slacklining, Acro Yoga
• Feb 2018: Hypertrophy Beach Workout with Medax

Injury / Recovery Related

• Bulletproof Your Shoulders!
• Dealing with Wrist Sprains: All the tips in the world, compiled right here, to help you get through this.
• How to Avoid Wrist Pain in Yoga and Bodyweight Exercises
• How I Got Rid of My Tennis Elbow
• The Importance of Rest Days and Deload Weeks
• Ensure a Good Nights Rest (How to sleep better, faster, stronger!)

Self Massage

• How to use a Lacrosse Ball for Self Massage with Antranik
• How I Use My Foam Roller
• How to Self Massage your Masseter (Jaw) Muscle!
• Which Foam Roller Should You Buy?
• ArmAid Review and Coupon Code: Amazing for the forearms (Use Coupon Code ANTO to save moneys)
• Self Massage Your Forearms
• How To Get Rid of [Muscle] Knots
• The BEST Foam Roller Stretch

Deep Thoughts

• Unable to workout consistently year round? Don’t beat yourself up for inadvertently taking time off your routine! Here’s what to do!
• Don’t be fooled: Why the best performers aren’t automatically the best teachers
• Body Image Perceptions and Issues as a YouTuber
• Is Emotional [Insecurity] Driving Your Workouts?
• The Benefits of Outdoor Training, the Role of Play, and Environmental Complexity
• Playing with Horizontal Skill Development versus constantly muscling through vertically
• Conquering My Fear of Heights I Didn’t Even Know I Had
• Play and Variety is the Spice of Life: How to strike a balance between exercise and play.
• Q&A: I can’t motivate myself to workout, what do I do?

Previous Challenges

• Active Hang Challenge!
• Core Challenge
• The [30 minutes a day] Squat Challenge

Bicycling Related Posts

“Adjust your mode of transportation by the scale you want to experience the world at”

• The Coolest Bicycling Tricks (Yoga on a bike!?)
• How to Mountain Bike Downhill and Uphill Like a Badass (I mean, confidently and safely)
• How To Ride Your Bicycle Safely On The Street
• The Magic of Ortlieb Back Rollers
• The Dutch Reach: To prevent cyclists from getting doored, tell people to open the car door with their opposite hand!

Health Related

• 8 Ways to Stop a Cold in the Early Stages
• How to Nap
• How comforting is your “break” room at work?
• 5 Tips For Reducing Eye Strain
• Bad sound is a vexation to the spirit

Random Blog Posts About Movement and Fun

• Comprehensive List of Vigorous Physical Activities to Help You Find Your Freedom!
• Convenient ways of listening to music during exercise
• Stand Evenly on Both Feet
• Traveling Rings: An example of strength work that has become skill work
• Flying Rings and Traveling Rings set to the tune of “For What It’s Worth”
• The Women of the Traveling Rings
• Skiing Fun
• The Magic of Yoga on a Stand Up Paddleboard
• My Personal Results from the 90-days Splits Challenge
• My first slow, strict muscle up, ever!
• How to Sit Perfectly in Five Seconds
• The result of including reverse plank in every session for the past 8 months
• Yoga is one of the best things that have come into my life.
• Bicycles Take Over Original Muscle Beach
• Can you do NOTHING for 5 minutes?
• The Three Phases of Movement
• Using Yoga to Enter a Cold Ocean
• How to Maintain and Repair Vibram FiveFingers
• Why Wear Vibrams?
• Barefoot Walking
• Why do I do Yoga?
• Yoga Tips!