I have a lot of strength and flexibility routines on my website. Some are free. Some are not free. They may seem similar or overlapping, but they’re quite different. So… I will try my best at clarifying what is good for who!
Everyone knows nowadays that strong is the new sexy (regardless of gender) and you don’t need tons of equipment to do it!
Free: the /r/bodyweightfitness recommended routine (Link)
I had created a video tutorial explaining the entire template for this routine (as well as many follow along videos), which I and many other mods on /r/bodyweightfitness helped to refine over the years. This basic template is the way to go when someone is starting out in their journey toward having a better physique and getting stronger using bodyweight exercises.
Free: My intermediate push/pull split (Link)
Instead of working out your entire body in one session like the recommended routine, this splits up the workout days into pushing and pulling and legs/core. This is good if you’ve advanced enough where a full body training day is potentially slowing you down. It’s not the most optimal workout, in my opinion, but it’s free and different and has a lot of progressions that people may find useful.
Free: The Minimalistic Upper Body Program (Link)
This is the perfect routine for those looking to workout their upper body efficiently in a short amount of time (about 20-30minutes) at a rate of 3-4x a week without requiring much equipment. The structure is very light, methodical, easy to follow and perfect for doing at home where you can rest for however long you want while you do other things. But the most important point is that it’s extremely effective at increasing your strength and muscle mass!
Premium: Smart Core Program (Link)
My latest and greatest program, specifically for the core which includes the abs, glutes and lower back. This is full of 70 progression exercises, mostly bodyweight weight exercises so you could do it anywhere and so you could keep increasing the intensity and unlocking new achievements with each level you surpass! Click here to buy the smart core program.
Premium: My Rings Routine (Link)
This is a rings-oriented bodyweight training routine. This is the first paid product I had ever created. To me, it is one of the best routines I have ever come up with, both in quality and fun. With a simple pair of gymnastics rings, you could potentially workout your upper body and core in a way that rivals weightlifting with this routine. It is a lot more gymnastics oriented because you learn straight arm skills such as front/back levers and planche and also learn skills such as skin the cat, inverted hang, shoulder stand and more. There are a lot of very cool progressions and the template is absolutely one of my favorites. Instead of a push/pull split, it splits the days into straight-arm and bent-arm days. Click here to go to the page to buy the rings-routine.
Premium: My Hypertrophy Routine (Link)
This is purely a bodyweight training routine that is meant for getting maximally stronger and bigger. Whether you want to BE strong or just LOOK strong, this is the routine for you. It is not for rank beginners because the programming utilizes the concept of periodization that targets different rep-ranges and intensity depending on the workout-day. It’s not too hard to understand but it is more complex (and downright fun if you are well versed with bodyweight exercises). It doesn’t have the skill work in the same way that the rings-routine does as it’s less gymnastics oriented and more for purely aesthetics and strength. Click here to go to the page to buy the hypertrophy-routine.
Note: If you are struggling with some of the skills or moves in the rings-routine due to a lack of strength, the hypertrophy routine is perfect to do for a 2-3 month cycle and then go back to the rings-routine to find yourself much, much stronger at the moves required for the rings-routine. This is one of the reasons why I switch between the two. And here’s a little table which may help you make the right choice as well with slightly more detail:
Shoulder & Upper Back Flexibility Program
This shoulder flexibility program is for anyone that wants better shoulder health & flexibility, a looser upper back and improved posture in a very time efficient manner. It requires only 30 minutes, 1-2x per week and is perfect for anyone who wants better posture, more open shoulders for various positions, fixing any rounded upper backs and so forth. It takes all the guess work out of it in an easy to follow along video. Plus there are bonus supplemental stretches if you’re looking for more.
Easy Hamstrings Flexibility Program
This hamstring flexibility program is for those who have overall poor flexibility, tight hamstrings and want a simple program that will help them to get looser in a gentle, non-painful manner. It requires only 30 minutes, 2-3x a week and is perfect for anyone who is struggling to touch their toes or wants to be able to easily put their palms flat with straight legs in no time! You’ll be stretching the hamstrings, calves and back to improve your forward-folding ability (also known as pike flexibility) in an easy to follow along video that will increase your range instantly!
Hip Flexibility Program
I’ve created this hip flexibility program for those that would like to increase the flexibility of their lower body in an efficient manner, with a follow along video that only takes 30 minutes, 1-3x a week. With it, you will improve both your passive and active flexibility in numerous ways. This program was months in the making and beta-tested with people of all levels to ensure both rank beginners and intermediates feel challenged in a fun and feel-good manner while gaining mobility efficiently.