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Mastering Your Own Bodyweight

I tend to go through cycles concerning the focus of my strength and conditioning.  It is easy to get excited about one form of training or another and become dogmatic about that particular tool.  While I still plan on using kettlebells and barbells, I want to put an emphasis on bodyweight conditioning for the next coming months.  The 100 Day Burpee Challenge is one reason why, but I am also embarrassed by my pull-up, push-up, etc. numbers.  Since goals are important in all aspects of life, fitness and health included, here are a few of my short-term (<3 months)bodyweight training goals:

  • 15 Strict Dead Hang Pull-ups
  • 10 One arm push-ups/arm
  • 10 Pistols/leg
  • 100 Day Burpee Challenge Completion
  • 5 Handstand Push-ups (against wall)
  • 30 sec Unassisted Handstand
  • 30 sec L-Sit

I just finished reading a great book written by military physical trainer Mark Lauren called You Are Your Own Gym.  It is a thorough bodyweight exercise book (125 movements?!) that is well written and very clear without any of the filler normally found in these sorts of books.  It is available on Amazon as an eBook for around $12.  Highly recommended!

I also picked up the Iron Gym.  Yep, I bought an As Seen On TV product, but the Shake Weight this is not!  For less than $30.oo this is a great tool.  Pull-ups (wide and neutral), chins, push-ups (neutral ), dips, and sit-ups are all possible with this thing.  I never thought I would use a late night infomercial product, but this one is worth it.  The quality of materials makes me a bit nervous so we will see how durable it is, but it really is a great concept.


Circuit with a 1:1 work to rest ratio

  • BW Squat 3 x 20
  • Hindu Push-up 3 x 10
  • Jumping Lunge 3 x 5/leg
  • V-up 3 x 10
  • Single leg Romanian DL 3 x 5/leg
  • Handstand (wall) 3 x 20 sec
  • 8 Count Burpee 3 x 5





About Dr. Jeff Stripling

Hey everyone, I am a Rolla, Missouri-based Active Release Technique (ART) chiropractor who specialises in musculoskeletal injuries, sports injuries, and active physical rehabilitation. Some things that are near and dear to my life are family and friends, my relationship with God, cycling, kettlebells, hiking/climbing, and QUALITY food and drink.


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