bodyweight fitness

BWF Progress Chart (this is version 1, see below for the latest) I was inspired by /@hannah97's "Bodyweight Skill Tree" post and the informative comments from a few days ago. At first I tried to improve their chart but then I realized I wanted something that included the intermediate steps in...

Dear Experts i am trying to do some adjustements to my current workout plan and would like to get some feedback wether this makes sense or not. as for me, i am in my mid 40s and been exercising for 6 years and my current plan looks like this and i am working out 3-4 times a week: Full body...

Greetings, my nephew is really excited about a project for his bio class at school, he needs data on some random points about individual traits. He is really nervous that he won’t be able to find 15 people to answer the questions. I jokingly asked, what if we got 30 people? You’d have thought...

I need a guideline of what I can do in order to be able to touch my toes. A day by day guide and the exact body exercises and stretches if you will. I grew up on the computer, and now I work at a computer. I feel doomed. this is me making an honest effort.

For context I am 17yo, 82kg, pretty average physique () I have been doing pull-ups consistently for around 6 months now (and I have been doing them also on and off for the past 2 years) for around 2-3x a week. Before I used to do just 3 sets to failure 2x a week but recently (a month ago) I...

Link to ebook: Cirque_Physio is Jennifer Crane, physical therapist and athletic trainer. She worked with the Chinese Olympic teams for the Rio Olympics and consistently posts useful, informative articles on circus arts training, flexibility, and mobility. http://www.cirquephysio.com...

I am a re-trainer I worked out for a year in a gym but Covid came along and I stopped working out all together I went from 155-185 back to 155 I decided I liked bwf more than the gym, so I started back up last month and went from 155-160 ( grey shorts ) to 165-170 ( stripe shorts ) My...

Before/After Pic Before: 80kgs/17.5% Body Fat After: 73kgs/14.2% Body Fat I would like to share with all of you, but mostly with the people who are just starting out or the ones indecisive on how to start with the bodyweight fitness journey, some tips and lessons that have helped me with my...

i got a power tower in the middle of last year (july 2020), and i started out unable to do a single pull-up or chin-up. i went through the progressions in the RR + did dead hangs for almost 6 months, and i was too intimidated by pull-ups so i did chin-up negatives more (lol). ff to the end of...

Hello everyone, I've been sharing some of my movement clips here (monkey movement, lizard movement etc.) and would like to share a bit more this time. Here is my transformation from 165 lbs to 183 lbs (2013-2015). Before this I did capoeira, dance and I was in shape but not truly fit by any...

Intro In an attempt to demystify some of the conversation around bodyweight leg training, I have decided to give a brief breakdown about quad training in general, as well as breaking down exercises into meaningful categories. With proper training principles, lower body training with bodyweight...

The notorious 100 push ups is commonly a goal attributed with mastering the push up. Not many get there but those that do surely earn bragging rights. And that’s exactly what the challenge I have in mind is: 100 nonstop push ups. What’s the catch? Doing it at 50 beats per minute. Every...

I recently built a 9ft pull up bar frame out of steel pipe and joints from Home Depot so I can exercise outdoors. I’ve been using it for the past couple weeks, and it was perfect. Very simple design- two long poles with perpendicular bases, and the pull-up bar connecting them. Today, I was...

As the title suggests I struggle extremely with the seated pike position. Here's some information about me. Been training on and off for 10 years. As of right now, can do 10+ muscle ups, weighted pull up 20kg x 10, pull ups 20+, weighted dips 20kg x 10, handstand 10seconds, supported hand stand...

TL;DR Performance should be similar between fed and fasted state, except for high-duration aerobic exercise (where eating low GI carbohydrate is advantageous). There appears to be more muscle adaptation and free-fatty acid utilization when exercizing fasted. Should we exercise fasted? Should...

I‘m stuck at 3-8 max reps and the only thing that helps me increase reps is weight loss. I even once or twice got to 10 reps (last ones obv being not with a good form) when I lost the greatest amount of weight. I want to progress. I‘m stuck in this rep range for 1.5 years or so. I‘m tired of...

Hey All! I am excited to chat with you today! A little bit about me. I am currently the mens U.S. National team captain. I have been on the nation team for 6 consecutive years and competed in two world championships. I won a medal on still rings in 2013 world championships and I am the second...

I am one of the least flexible people I've ever met, and I've always been this way. In kindergarten, we were expected to sit cross-legged in the classroom. I always knelt on my knees, as I couldn't sit cross-legged. I was five years old! I do the feet-on-floor L-sit as part of the recommended...

I have seen so many post about people saying anything more than 10x3 sets a week is too much. However I have read Valentin and Flolit planche and front lever program and both of it has monstrous amounts of volume and intensity. For some example, the FL program recommends 25 sets 3 to 5 times a...

My son (18) convinced me (48) to do a 1-year challenge starting January 1, 2017. We picked RR and documented our growth over the year. The biggest highlights for me are that I'm stronger at 48 years old than ever in my life. Also BWF greatly improved my Jiu Jitsu game. You get the details from...