The GymnasticBodies Instagram account contains over 7000 posts of bodyweight exercises, gymnastics strength training and flexibility/mobility work. But the problem is all this information is unorganized and can only be viewed in chronological order. And as you know, I have a knack for organizing large swaths of information and I was feeling the need to satisfy an inner craving to do something like this again, as I had done with the Mobility Project, Floreo Project, Hamstring Flexibility Guides, … [Read more...] about GymnasticBodies Project
To celebrate the release of my Smart Core program, I'm hosting a Core Challenge for this month so we could ALL work on increasing our core strength together! Every week I will share a small workout routine you could do throughout the week and if you share it on social media, you can win a 1-on-1 private training with me! (Details below) Week 1 Week 2 Week 3 Week 4 Final Week Winner of the Core Challenge! https://www.instagram.com/p/B0vuOX0hMZ-/ … [Read more...] about Antraniks Core Challenge Details
I don't know about you but nothing gets me fired up more than working on my abs. It's a unique muscle group that is utilized in literally every bodyweight exercise and making it stronger has obvious aesthetic benefits that prevents your mid-section from getting sloppy, especially if your diet is in check. Plus, it's very motivating when you develop literally rock-hard abs. So I'm proud to announce that I've hand picked and recorded 70+ exercises that will massively improve your core strength! … [Read more...] about Antraniks Smart Core Program!
All the content is neatly organized into this page for easy access. Programming Exercise Library Nutrition Frequently Asked Questions Core Challenge of July 2019 … [Read more...] about Antraniks Smart Core Program
Kip extensions are one of those gymnastics strength training exercises that seem to have gotten lost in obscurity, probably because they're really difficult and requires a high ceiling or an outdoor pullup bar cause if it's indoor, your feet will probably hit the ceiling. This is a dynamic, straight-arm exercise where you basically perform a toes-to-bar hanging leg raise and pull your hips up into a bar inverted hang. In the video below, I share with you the progressions on how to achieve them … [Read more...] about How to Achieve Kip Extensions: an Advanced Core and Back Exercise!
With warmer temperatures around the corner you're probably going to want to go back to your summer weight so here are a slew of healthful, wholesome tips to help you lose that winter fluff in a sustainable manner! There are a number of tactics you could use to lose fat but the reason why any of them work is because you ultimately end up creating a "caloric deficit" by eating less calories than your body needs. Diet is the most important factor because you can't out-exercise a … [Read more...] about 5 Tips To Lose That Winter Weight Gain
For several months, I did Pike Pushups as a progression exercise nearly everyday to build up the strength for Handstand Pushups. I documented that journey in great detail in a 3 part series here. And since I got intimately acquainted with this exercise, I am ready to share a ton of tips to help you succeed with it too! I will point out what is proper form & how to set yourself up for consistency. Pike pushups are more technical to setup and execute than expected Changing any single … [Read more...] about How to do Pike Pushups with Perfect Form and Setup
I have a few premium routines on my website that I've poured my heart and soul into creating. Two are focused on strength training and another two are focused on flexibility. None of them require lots of equipment as I'm a fan of working out with minimal equipment which allows me to do it at home or outdoors. So.. here goes! Rings Routine (Strength and Skills) No weights required. Just a pair of rings and you're ready to have fun! The rings-oriented bodyweight … [Read more...] about Which routine is right for YOU?
My dog Medax is my coach, naturally. I am proud to announce the results of this 3-month-long nerdy and grand experiment! If you haven't read the earlier parts, please do so as they are chock full of info!Part 1: I set the stage for the plan to do decline pike pushups nearly everday for 6 weeks with the goal of 9 reps specifically. (Plus much more details like % intensity at different heights, 1-RM calculations and more). Part 2: I share the results and experience of those 6 … [Read more...] about Using the Pike Pushup to do a Handstand Pushup (Part 3, The Finale!)
Since it is the new year and the traditional food-laden holidays have peaked and everyone is trying to lose some weight, this is a good topic to write about. So... let's answer the title first. Is weight loss as simple as being in a caloric deficit? Yes. The short answer is yes. If you eat less calories than your body burns, you will lose weight, but I want to go beyond those simplicities. Now, let's get to what I really want to talk about: This infographic that's been around the Internet … [Read more...] about Are Diets for Weight Loss as Simple as Eating in a Caloric Deficit?