Strength Training RoutinesTraining TutorialsCompendiumsFlexibility-RoutinesFlexibility TutorialsTraining LogsWorkouts @ Muscle BeachInjury / RecoveryDeep ThoughtsPrevious ChallengesBicyclingHealthMovement & Fun
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!)
- Need help? Read which training routine is right for you.
Training Tutorials
- 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 (Update this with newer rings video)
- 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
- 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
Compendiums
- 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
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!
Flexibility and Yoga
“Saying you’re not flexible enough for yoga
is like saying you’re too dirty to take a shower.”
- 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
Motivational Calisthenics Video Workouts at Muscle Beach
- Fun Day at Muscle Beach! 💪 Gymnastics Rings, Slacklining, Acro Yoga
- ‘Beyond the L-sit’ (L-sit, V-sit, Straddle L, RTO Straddle L and more!)
- Still Rings, Traveling Rings, Slackline, KIDS and more!
- Back After a 2 Week Break: Stretching, Skills, Rings, Abs, Slackline..
- Hypertrophy Beach Workout with Medax
Injury / Recovery Related
- 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
- 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
Most Popular Bicycling Posts
“Adjust your mode of transportation by the scale you want to experience the world at”
- 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
Random Blog Posts About Movement and Fun
- 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!
