Jon Hinds is a pioneer in “alternative” fitness. He’s the founder of the Monkey Bar Gymnasiums and the innovator behind numerous pieces of training equipment designed to work WITH your body to deliver a beautiful and functional physique. If you’ve been around for a while you’ve probably heard us rave about the Jungle Gym XT (our favourite suspension training gear) designed by Jon.

He’s also a big proponent of bodyweight exercise. You’re going to LOVE this interview. It’s one of the best we’ve ever done.

Enjoy!

Interview with Jon Hinds

Cardiovascular capacity is important. But treadmill running and stationary biking are not only boring, they greatly increase your risk of overuse injuries! The solution is Bodyweight Flow Routines. They’re fun and they force you to move your body in three dimensions. That means you take the body through all it’s ranges of motion, reducing the risk of injury. You also stimulate your nervous system to the max for increased fat burning and muscle building potential.

The routine below is called FlowFit(tm). It was developed by a coach named Scott Sonnon and is part of the Circular Strength Training system. The video footage comes from a workshop Adam did for the Flow Academy in Sydney, Australia back in 2008.

Enjoy!

Part 1

Part 2

This stuff isn’t just for martial artists! Not by a long shot. If you want more flexible wrists, if too much computer time has you seizing up, get yourself a broomstick and try these drills.

This 18-minute tutorial deals with strength and mobility drills for the stick — the best stuff I learned in my two decades of studying the stick fighting methods of the Japanese martial arts of ninjutsu. The progression in this web tutorial focuses on functional grip strength, better weapon retention, more powerful strikes, and smoother technique.

These drills are excellent for sports like hockey and lacrosse, where the ability to retain your stick in a dynamic environment requires full-range grip strength. These movements also provide excellent compensation for the type of repetitive strain injuries that can develop when the wrist is held in a fixed position in sports like tennis, golf and table tennis. Working your wrists outside the range and depth demanded by those sports is one way that you can ‘injury proof’ your joints for pain-free career longevity.

“This program is so fun that after taking the handle off and putting it back on the broom at least 5 times today, I just left it off so that I could play with it at every break. I see patients and write for a living so I make sure that I move and care for my wrists, elbows, and shoulders daily. Going through Coach Murdock’s tutorial is showing me that there were things I wasn’t getting at as deeply as I could. I have already told a couple clients with shoulder issues about this program… One lays carpet and another sits behind a desk. If you want to explore improved motion and strength with your wrists, elbows, and shoulders but are hesitating because this is titled “Stick Fighting,” forget what it is called and know that good movement is good movement.” — Dr. Kathryn Woodall, DC

These videos represent some of my earliest ventures into downloadable program design – the technical quality is a bit dated compared to what we’re doing now, it isn’t as plug and play, and hell, even my office is different! I don’t even live there anymore. But I think the material is great, and just as applicable today as it was when I filmed it. I’ve withdrawn these programs from sale, despite the demand, so we could make them available ONLY to Inside Access members.

You can view Secrets of Stick Fighting Volume 1 here as a streaming video, or download a copy to save for later.

We hope you enjoy it.

-Ryan

To download, please right click on the link and save into your computer

(For Mac, hold down the ctrl key and click to save.)

Download mp4 version

Download m4v (iPod) version

This stuff isn’t just for martial artists! Not by a long shot. If you want more flexible wrists, if too much computer time has you seizing up, get yourself a broomstick and try these drills.

This 26-minute tutorial deals with flow drills for the stick. I spent nearly two decades studying the stick fighting methods of the Japanese martial arts of ninjutsu. This tutorial builds on the prior instalment, Attribute Development for Stick Fighting – Volume 1 Strength and Mobility, to introduce movement and flow drills for solo weapons practice. Our focus here is kinesthetic sensitivity, weapon retention through ‘flow’, greater dexterity, and the ability to redirect strikes and slip around obstacles.

You’ll learn the “guiding hand / mobile hand” drill, which teaches you how to redirect strikes around obstacles (including blocks and parries) with disorienting impact. You’ll learn how to conceal the length of your weapon, and how to take advantage of “weak” angles of vision to add an element of deception to your strikes. And you’ll learn how to twirl the staff smoothly and strike seamlessly while in motion. It’s practical info, sure. But it’s also a whole lot of fun to do!

These videos represent some of my earliest ventures into downloadable program design – the technical quality is a bit dated compared to what we’re doing now, it isn’t as plug and play, and hell, even my office is different! I don’t even live there anymore. But I think the material is great, and just as applicable today as it was when I filmed it. I’ve withdrawn these programs from sale, despite the demand, so we could make them available ONLY to Inside Access members.

You can view Secrets of Stick Fighting Volume 2 here as a streaming video, or download a copy to save for later.

We hope you enjoy it.

-Ryan

To download, please right click on the link and save into your computer

(For Mac, hold down the ctrl key and click to save.)

Download mp4 version

Download m4v (iPod) version

Bodyweight Express is your “quick and dirty” 15 minute workout plan.

It’s a “backup program” that’s designed to keep your metabolism elevated during those periods when you’re unable to follow a full workout schedule. It’s the perfect maintenance program for the Christmas holidays, hectic business trips, or family vacations — because everyone can find 15 minutes

These three one-off workouts are designed to be squeezed in whenever you can find a few minutes. We’ve also explained how to combine them together for optimum effect.

Workout #1 is a metabolic conditioning session that uses the 20/10 x 8 protocol. It’ll elevate your metabolism quickly and keep it elevated for hours after you’ve completed your session. Workout #2 is similar, but it uses an “every minute on the minute” protocol. Both circuits use full body exercises to give you the maximum bang for your buck.

We change gears with Workout #3. This one is a lactic session, designed to conserve lean muscle mass and prompt the release of Growth Hormone. We want to keep your insulin sensitivity elevated, especially when you’re feasting on all sorts of unfamiliar treats. And we want those muscle tissues mopping up fat so it doesn’t end up on your waist or thighs!

You’ll begin each workout with a fast 3-minute mobility warm up to prep your joints for exercise, and you’ll end each workout with a 3-minute series of compensatory stretching movements specifically designed to unload the tension you just put in. They’ll speed your recovery, improve your health and mobility, and enhance your results on this program. Don’t skip it!

Finally, we’ve provided a link at the bottom of this page that will take you directly to the Inside Access forum post created for this workout. If you have questions, please post them there. We also urge you to start a training log on the forums. The accountability of recording your progress where others can track it has been proven to improve your success rate with your training program. Remember, we’re here to help!

Good luck!

Download your Bodyweight Express Manual below:
=> Download link <—Right click and save this file to disk as bwexpress_manual

Download your Bodyweight Express Workout Charts below:
=> Download link <— Right click and save this file to disk as bwexpress_chart

Instructional Video

To download this video, right click on the link below and save the file as bwexpress_instruct. Mac users, hold down the Ctrl button and click the link.

Download m4v (for iPod viewing)

Warm Up

To download this video, right click on the link below and save the file as bwexpress_warm. Mac users, hold down the Ctrl button and click the link.

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Cool Down

To download this video, right click on the link below and save the file as bwexpress_cool. Mac users, hold down the Ctrl button and click the link.

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Lactic Burn Workout

To download this video, right click on the link below and save the file as bwexpress_lactic. Mac users, hold down the Ctrl button and click the link.

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Metcon 1 Workout

To download this video, right click on the link below and save the file as bwexpress_metcon1. Mac users, hold down the Ctrl button and click the link.

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Metcon 2 Workout

To download this video, right click on the link below and save the file as bwexpress_metcon2. Mac users, hold down the Ctrl button and click the link.

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Scorpion 75 is designed to kick you out of a rut, to bust through exercise plateaus, and to prepare your body for new progress.

How?

With high repetition training. The name is no coincidence, and it isn’t a desert mirage. You’re going to perform 75 reps of each exercise in the circuit. Your goal is to get it done in less than 40 minutes. But don’t worry, that’s plenty of time — as long as you’re prepared to feel that scorpion sting…

High rep training also generates an awful lot of lactic acid, which sparks the release of growth hormone. This “magic” substance helps your body add new muscle at the same time as burning fat. Look for new heights of muscular endurance, fat loss, mental toughness, and increased vascularity, which will build the metabolic framework for growth.

Make no mistake, it’s a grueling journey across the anvil of the desert floor. But we know you can do it, or we wouldn’t have thrown down this challenge!

Scorpion 75 works on a 7-day schedule. The Master Program Chart in your manual shows you how the entire month lines up, and the 7 day printable chart tells you exactly what to do on each day of the week.

You’ll begin each workout with a mobility warm up to prep your joints for exercise, and you’ll end each workout with a series of compensatory stretching movements specifically designed to unload the tension you just put in. On your “off” days — we prefer the term “recovery” days — you’ll go through these same mobility and flexibility routines several times each. That will speed your recovery, improve your health and mobility, and enhance your results on this program. Don’t skip it!

Finally, we’ve provided a link at the bottom of this page that will take you directly to the Inside Access forum post created for this workout. If you have questions, please post them there. We also urge you to start a training log on the forums. The accountability of recording your progress where others can track it has been proven to improve your success rate with your training program. Remember, we’re here to help!

Good luck!

=> Download link <—Right click and save this file to disk as scorpion_manual

Scorpion 75 Workout Guide
=> Download link <—Right click and save this file to disk as scorpion_guide

Workout A

Warm Up / Mobility

To download this video, right click on the link below and save the file as scorpion_warm_A. Mac users, hold down the Ctrl button and click the link.

Download m4v (for iPod viewing)

Workout

To download this video, right click on the link below and save the file as scorpion_workout_A. Mac users, hold down the Ctrl button and click the link.

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Cool Down / Precision ROM

To download this video, right click on the link below and save the file as scorpion_cool_A. Mac users, hold down the Ctrl button and click the link.

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Workout B

Warm Up / Mobility

To download this video, right click on the link below and save the file as scorpion_warm_B. Mac users, hold down the Ctrl button and click the link.

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Workout

To download this video, right click on the link below and save the file as scorpion_workout_B. Mac users, hold down the Ctrl button and click the link.

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Cool Down / Precision ROM

To download this video, right click on the link below and save the file as scorpion_cool_B. Mac users, hold down the Ctrl button and click the link.

Download m4v (for iPod viewing)

_________________________________________________________________

Quick Reference Exercise Videos

Exercises

Knee Push Up

To download this video, right click on the link below and save the file as scorpion_kneepushup. Mac users, hold down the Ctrl button and click the link.

Download m4v (for iPod viewing)
____________

Walk Outs

To download this video, right click on the link below and save the file as scorpion_walkouts. Mac users, hold down the Ctrl button and click the link.

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____________

Rocca

To download this video, right click on the link below and save the file as scorpion_rocca. Mac users, hold down the Ctrl button and click the link.

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____________

Spiderman Plank

To download this video, right click on the link below and save the file as scorpion_spidermanplank. Mac users, hold down the Ctrl button and click the link.

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____________

Rear Lunge

To download this video, right click on the link below and save the file as scorpion_rearlunge. Mac users, hold down the Ctrl button and click the link.

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____________

Quad Squat

To download this video, right click on the link below and save the file as scorpion_quadsquat. Mac users, hold down the Ctrl button and click the link.

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____________

Bodyweight Squat

To download this video, right click on the link below and save the file as scorpion_bodyweightsquat. Mac users, hold down the Ctrl button and click the link.

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____________

Table

To download this video, right click on the link below and save the file as scorpion_table. Mac users, hold down the Ctrl button and click the link.

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____________

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Every metamorphosis has its price. If you want the secret of total body transformation, you’re going to have to journey to the underworld and wrest that it from Hades himself…

This might just be our best program yet. Hades reaps total body transformation by driving lean muscle gain using “time under tension” — with a devilish twist. Your muscles are tortured through 3 consecutive “stages” of 30 seconds each per set, totally fatiguing the targeted muscle group and prompting the growth of new lean muscle mass. But we’re eking out even more effort using a little trick called Intra-set Fatigue.

We’ve also thrown in a metabolic conditioning circuit that uses an Ascending Cardio Set — a sneaky way of tricking your body into working longer, building conditioning, burning fat, and igniting your metabolism into a raging hellfire.

Hades smoulders away on a 7-day schedule in which the training days remain constant from week to week. The Master Program Chart in your manual shows you how the entire month lines up, and the 7 day printable calendar tells you exactly what to do on each day of the week.

You’ll begin each workout with a mobility warm up to prep your joints for exercise, and you’ll end each workout with a series of compensatory stretching movements specifically designed to unload the tension you just put in. On your “off” days — we prefer the term “recovery” days — you’ll go through these same mobility and flexibility routines several times each. That will speed your recovery, improve your health and mobility, and enhance your results on this program. Don’t skip it!

Finally, we’ve provided a link at the bottom of this page that will take you directly to the Inside Access forum post created for this workout. If you have questions, please post them there. We also urge you to start a training log on the forums. The accountability of recording your progress where others can track it has been proven to improve your success rate with your training program. Remember, we’re here to help!

Good luck! And remember: on your return journey from the underworld, don’t look back…

Download Your Manual Here
=> Download link <—Right click and save this file to disk as hades_manual

Download Your Guide Here
=> Download link <—Right click and save this file to disk as hades_manual

Warm Up / Mobility

To download this video, right click on the link below and save the file as hades_. Mac users, hold down the Ctrl button and click the link.

Download m4v (for iPod viewing)

Cool Down / Prep & Flexibility

To download this video, right click on the link below and save the file as hades_. Mac users, hold down the Ctrl button and click the link.

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Workout A

Instructional video A-1

To download this video, right click on the link below and save the file as hades_. Mac users, hold down the Ctrl button and click the link.

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Instructional video A-2

To download this video, right click on the link below and save the file as hades_. Mac users, hold down the Ctrl button and click the link.

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Follow Along video A-1

To download this video, right click on the link below and save the file as hades_. Mac users, hold down the Ctrl button and click the link.

Download m4v (for iPod viewing)

Follow Along video A-2

To download this video, right click on the link below and save the file as hades_. Mac users, hold down the Ctrl button and click the link.

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Workout B

Instructional video

To download this video, right click on the link below and save the file as hades_. Mac users, hold down the Ctrl button and click the link.

Download m4v (for iPod viewing)

Follow Along video

To download this video, right click on the link below and save the file as hades_. Mac users, hold down the Ctrl button and click the link.

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Join the forum discussion on this post - (6) Posts

These videos were my first venture into downloadable program design – the technical quality is a bit outdated compared to what we’re doing now, it isn’t as plug and play, and hell, even my office is different! I don’t even live there anymore. But I think the material is great, and just as applicable today as it was when I filmed it. People are still buying these programs so I guess someone out there agrees.

This 26-minute tutorial deals with ankle strength. The ankle is probably the most neglected joint complex of our bodies when it comes to physical conditioning. We tend not to think about them very much, until we get injured. In this video, I take you through a series of low tech drills to pre-hab your ankles for injury prevention and superior sport performance. The drills are “low tech” because all can be done using your own bodyweight, without need for stretch bands or fancy wobble boards.

We first set out to restore the full, healthy range of motion of the ankles. We then seamlessly transition to strength exercises by adding weight to that healthy range. Finally, once health is restored, we build ankle strength in odd ranges much as we did for the wrists in my earlier tutorials Beyond Pushups I and II.

You can view it here as a streaming video, or download a copy to save for later.

We hope you enjoy it.

-Ryan

To download, please right click on the link and save into your computer

(For Mac, hold down the ctrl key and click to save.)

Download mp4 version

Download m4v (iPod) version

I love this salad. And I’ve been using it to break my fast for the last few weeks — usually around noon.

The base is red cabbage and broccoli. Those are both cruciferous vegetables and have excellent anti-estrogenic properties. There are so many “xeno-estrogens” (estrogen like compounds from plastics, soy products and more), that any chance we have to fight back and rebalance our hormones should be taken.

And if you’re a guy and have any tendency toward “man-boobs,” anti-estrogenic foods are even MORE important for you. I guess I could have also called this recipe the Anti Man Boob Diet…

Anyhow, here’s what I do…

• Around 2 cups of grated or thinly sliced red cabbage
• Around half a cup to one cup of finely diced broccoli
• 1 or 2 diced tomatoes
• 3-4 pieces of sun dried tomato
• 5 oz of ground beef or chicken (organic pastured)
• 2 oz feta cheese
• 1 tbs olive oil
• 1 tbs sesame oil
• 1 tsp Celtic sea salt (fine ground)
• 1 packet stevia powder or several sprigs fresh stevia minced

I usually slice my cabbage in a mandolin, but you can also do it with a good chef’s knife or even using the grater tool on a food processor. I finely dice my broccoli with my chef’s knife. I find this combo of veggies gives a really nice crunch and is nicely balanced with the soft texture and tanginess of the tomatoes. The sun dried tomatoes give the mix a touch of chewy texture and some more tang.

I tend to prefer the ground chicken or turkey when I can find it, but usually end up using good quality ground beef. And the addition of the crumbled feta adds really nice mouth feel and a bit of salty flavour.

But the best part is the secret sauce. The addition of the sesame oil gives a nice nutty flavour. And the combo of Celtic sea salt and stevia provides a divine sweet ‘n salty taste.

But make sure you ADJUST YOUR PORTIONS according to your size and goals. This sucker weights in at about 800 kCal. If you’re eating several small meals throughout the day, or if you’re a much smaller individual, you’ll want to reduce everything a bit.

Let me know how you like it…!

Take a deep breath… You’re gonna need it.

Cardio Sprawl is a great way to get back in the groove after the summer holiday season, and make that shift into Fall with a strong push rather than store extra fat for the winter. We’ll do this by building a quality that old school boxing coaches called “wind” — that ability to fight like a pro without getting out of breath. We’ll also burn a boatload of calories and bring some added health benefits by triggering the Neuroimmunoendocrine (NIE) response.

We’ve included two scheduling variations for Cardio Sprawl: the CST 4-day wave, and a more traditional 7-day schedule in which the training days remain constant from week to week.

You’ll begin each workout with a mobility warm up to prep your joints for exercise, and you’ll end each workout with a series of compensatory movements specifically designed to unload the tension you just put in. On your “off” days — we prefer the term “recovery” days — you’ll go through these same mobility and compensation routines several times each. That will speed your recovery, improve your health and mobility, and enhance your results on this program. Don’t skip it!

We’ve provided a link at the bottom of this page that will take you directly to the Inside Access forum post created for this workout. If you have questions, please post them there. We also urge you to start a training log on the forums. The accountability of recording your progress where others can track it has been proven to improve your success rate with your training program. Remember, we’re here to help!
Good luck with it, and have fun…

Manual
=> Download link <—Right click and save this file to disk as cardioflow_manual

Guides
=> Download link <—Right click and save this file to disk as cardioflow_guide7day
=> Download link <—Right click and save this file to disk as cardioflow_guide4day

Warm Up Mobility / Cool Down Flexibility

Warmup / Mobility

To download this video, right click on the link below and save the file as cardioflow_warmup. Mac users, hold down the Ctrl button and click the link.

Download mp4 (for desktop viewing)
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___________

Cool Down / Flexibilty

To download this video, right click on the link below and save the file as cardioflow_cooldown. Mac users, hold down the Ctrl button and click the link.

Download mp4 (for desktop viewing)
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___________

Instructional Videos

Workout A Instructions

To download this video, right click on the link below and save the file as cardiosprawl_instructA. Mac users, hold down the Ctrl button and click the link.

Download mp4 (for desktop viewing)
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___________

Workout B Instructions

To download this video, right click on the link below and save the file as cardiosprawl_instructB. Mac users, hold down the Ctrl button and click the link.

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___________

Follow Along Videos

Workout A Follow Along

To download this video, right click on the link below and save the file as cardiosprawl_followA. Mac users, hold down the Ctrl button and click the link.

Download mp4 (for desktop viewing)
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___________

Workout B Follow Along

To download this video, right click on the link below and save the file as cardiosprawl_followB. Mac users, hold down the Ctrl button and click the link.

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Download mp4 (for Desktop viewing)
___________

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