Written by Mike Fitch on April 2, 2015 The Floor Pike Push-Up is one of the first lead up exercises that is absolutely essential to master if you ever want to perform a free standing, flat back Handstand Push-Up. Watching a video of a... Written by Clifton Harski on November 10, 2014 I’m excited to bring you our first post from our Animal Flow Master Instructor Clifton Harski. Clifton has a long history as a student of human movement, including as a lifelong athlete and... Written by Mike Fitch on September 2, 2014 The Reverse Lunge Shrimp Squat is a great progression for one of my favorite bodyweight training subjects, single leg squat training. This is a fairly advanced exercise that will help you in your... Written by Mike Fitch on August 15, 2014 The “Pinnacle Exercises” are what we call the most advanced, staple exercises of the Bodyweight Athlete. But just as their name implies, the Pinnacles represent the higher level achievements in... Written by Al Kavadlo on February 18, 2014I’m psyched to bring you this guest post by one of my favorite fellow bodyweight athletes, Al Kavadlo. He’s not only a lead instructor for the Progressive Calisthenics Certification... Written by Mike Fitch on September 21, 2013 The Reverse Hyperextension Elbow Lever is another great bodyweight training exercise that can be performed anywhere without any equipment, which is why I chose it for this week’s tutorial to post... Written by Mike Fitch on August 5, 2013 The Flexed Roll is a great way to build a foundation for performing a solid roll, an incredibly useful maneuver that crosses many bodyweight disciplines. While creating the GBT and Animal Flow... Written by Mike Fitch on June 18, 2013 The 6-Point Pull-Up Variation is a great sequence of pull and chin ups that I put together to make use of the typical Pull-Up bar set up you find on most cross-over cable columns. I began doing this... Written by Mike Fitch on April 18, 2013 The pistol squat is the essential leg exercise for theBodyweight Athlete. For strength and stability there’s no other movement that compares. The Walking Pistol Squat takes your pistol training to... Written by Simon Boulter on March 25, 2013 I’m psyched to bring you this guest article and video from Simon Boulter. Pull-Ups are the basis of our Horizontal Pulling Patterns in bodyweight training, and I bet you already incorporate... Written by Mike Fitch on March 4, 2013 The Hip Hinge Forearm Push-Up is another great bodyweight conditioning movement that serves as an awesome exercise by itself, while also preparing your body for more advanced progressions. The human... Written by Kálmán "Kiwee" Attila on December 28, 2012 Perfecting a handstand is a fantastic goal for so many reasons – it’s a great skill, is central to overall hand balancing and gymnastics practice, and makes for an excellent exercise... Written by Mike Fitch on October 23, 2012 Parallel bars are an awesome bodyweight training tool for practicing your hand balancing, andthis week we’ve got two incredible exercises for you to try out: the L-Sit to High Hip Tuck; and the... Written by Mike Fitch on August 27, 2012 The Turtle Freeze is a staple hand balancing move in break dancing. But it’s more than just a fun dance move – it’s also an incredible exercise for creating total body tension as well as... Written by Mike Fitch on August 1, 2012 This week’s exercise brings us back to a Horizontal “Pushing” Pattern (ie Push-Up category): The Archer Push-Up, which is a great total body exercise that is also helpful for training for a... Written by Mike Fitch on July 18, 2012 Wrist mobility exercises and stretches are an important tool for anyone who is into bodyweight training, hand balancing, or, of course, Animal Flow. This week’s video was inspired from a recent... Written by Mike Fitch on July 3, 2012 Rope climbing is one of my favorite alternatives for your vertical pulling patterns (after all, you can’t do pull-ups all the time!). It can be extremelychallenging to work your way up to... Written by Mike Fitch on June 15, 2012 This week’s video tutorial is a double feature, covering two Parkour essentials: the Wall Run and the Cat Leap. And we’re super excited to have Professional Parkour athlete and American Ninja... Written by Mike Fitch on May 21, 2012 The Tornado Pull-Up is a great variation on the timeless pull-up exercise. It’s no secret that Pull-Ups and Chin-Ups are one of the best exercises around. Sure, it might be impressive to see... Written by Mike Fitch on May 8, 2012 Hand balancing is an incredible practice and a huge part of bodyweight training. Not only is the work great for increasing your shoulder girdle stabilization, but it can also be a killer way to... Written by Mike Fitch on April 26, 2012 The Band-Assisted Muscle-Up is the next step in our Muscle-Up tutorial series, where we’re working toward achieving the incredibly challenging and super-impressive Slow Muscle-Up. Our ultimate... Written by Mike Fitch onMarch 26, 2012 The Plyometric Body Row (also known as an Australian Pull-Up) is a great way to build speed and power in your horizontal pulling pattern. The Body Row overall is an extremely versatile exercise that... Written by Karen Mahar on March 16, 2012 The 90 degree Pike Push Up plays a major role in our journey towards the Handstand Push-Up. Not only is this exercise great for building shoulder stability and strength, but it puts us in a... Written by Mike Fitch on March 1, 2012 The Band-Assisted Plyometric Push-Up provides a great way to learn the Plyo Push-Up, a killer horizontal pushing pattern that can be used to develop explosive strength. And, this gives us the... Written by Mike Fitch on February 10, 2012 I’ve been putting a lot of time into my Hand Balancing practice lately and just can’t say enough about how much it contributes to a bodyweight workout routine. Our Advanced Frog Stand... Written by Mike Fitch on February 2, 2012 The Swiss Ball Back and Hip Extension is agreat trunk exercise for any level Bodyweight Athlete. This is a fantastic “extension” exercise that works everything from the hamstrings and glutes, up... Written by Mike Fitch on January 26, 2012 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... Written by Mike Fitch on January 19, 2012 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... Written by Mike Fitch on January 12, 2012 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... Written by Mike Fitch on January 4, 2012 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... Written by Mike Fitch on January 3, 2012 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... Written by Mike Fitch on December 21, 2011 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... Written by Mike Fitch on December 8, 2011 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... Written by Mike Fitch on November 18, 2011 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 ofbodyweight training is finding creative ways to continue to... Written by Mike Fitch on November 10, 2011 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... Written by Mike Fitch on October 21, 2011 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... Written by Mike Fitch on October 14, 2011 There are few bodyweight training tools as versatile as the Swiss Ball, and this week’s exercise, the Swiss Ball Push-Up with Single-Leg Jacknife, takes full advantage of the possibilities. This... Written by Mike Fitch on October 4, 2011 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 downinto three... Written by Mike Fitch on September 25, 2011 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... Written by Mike Fitch on September 18, 2011 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... Written by Mike Fitch on September 7, 2011 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... Written by Mike Fitch on September 2, 2011 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... Written by Mike Fitch onAugust 18, 2011 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... Written by Mike Fitch on August 10, 2011 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... Written by Mike Fitch on July 28, 2011 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... Written by Mike Fitch on July 21, 2011 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... Written by Mike Fitch on July 14, 2011 The Tricep Extension is usually a stapleexercise 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... Written by Mike Fitch on July 11, 2011 One of my favorite aspects of bodyweight training is how its underlying simplicity is so scalable, from basic to extremely advanced levels. So, today I’m going to highlight an outdoor... Written by Mike Fitch on July 6, 2011 This week’s exercise starts with an old favorite, the Mountain Climber, and takes it to an intense new level with some additional movements that are great for your trunk, hips, and legs. One... Written by Karen Mahar on July 1, 2011 The Sweep Squat is a great exercise that manages to help build strength, while also helping improve your hip joint’s range of motion. Why is this so cool? Well, most clients or athletes that I...