How To Get A Strong & Shredded Body With Just Two Gymnastics-Style Workouts Per Week.

Allow me to introduce you to my friend Stephen:

As you can see, Stephen is…to use the highly scientific term we throw around in the fitness industry…


So who is Stephen, exactly?

His full name is Stephen McCain. He is a gymnast, actor, coach, and fellow “biohacker”. He is a 2x Olympic Gymnast, 4x World Championships Team Member and Silver Medalist, USA Gymnastics Hall of Fame Inductee, with 11 and half consecutive years on the Elite National Team. He has performed gymnastics on every continent with the exception of Antarctica.

He has also worked in Hollywood for 20 years and has appeared in film, television, commercial, and on stage. At 43 years of age, he stays in top shape using his own Gymnastics H.I.I.T. program (details below) he developed that utilizes a combination of flexibility, strength training, gymnastics exercises, and plyometrics.

A few weeks in Los Angeles, I had the pleasure of getting a few hours of private gymnastics instructions from Stephen, and afterwards he sent me the note that he was able to achieve the body and muscle you see above by simply performing something he calls a “Gymnastics High Intensity Interval Training Circuit” – just two times a week! The video below shows an example of some of the exercises in his circuit.

Here are a few other examples of Stephen in action:

High Bar Routine from Competition Days:

Ring Routine from Competition Days:

The Journey to become an Olympian:

Anyways, after I met with him in LA, Stephen generously offered to share with me the entirety of his Gymnastics High Intensity Interval Training Circuit in the form of two basic workouts that even the complete gymnastics newbie can handle. In this article (published with Stephen's permission), I'm going to reveal those exact workouts, along with a few more tips Stephen gave me about how to get a strong and shredded body with just two gymnastics-style training workouts a week.

Enjoy, and be sure to check out even more links and helpful training tips in the summary.

Basic Gymnastics Training Tips

Along with sending me the program I'll reveal below, Stephen also sent me a few basic gymnastics training tips. He said the following:

“Hi Ben, I saw your recent posts about gymnastics. Looks like you are finding some good stuff. There is a lot of good info out there, but I want to make sure you get the proper foundation. Gymnastics is all about basics and any weakness will limit your growth. Strive for perfect form and technique on everything you do. Please, please, please…don’t cheat like a lot Crossfitters do.

So, here is what I feel is a proper foundation.

Flexibility – No gymnastics program will be successful without acquiring a certain level of flexibility. 

Pike – Most important. Put most resources on getting this first. Work on getting your back flat.

Pancake – Essential for press to handstand. Work on getting your back flat

Shoulders – Maintain your range of motion while your upper body gets stronger

Splits prep (mainly stretching hip flexors due to increased core work)

Shoulder bungy prehab – Take care of your shoulders, they are going to endure a lot with gymnastics. A good habit. (note from Ben: I'm now using this Crossover Symmetry bungee program for my shoulders).

Straight-arm dumbbell work – Cultivate straight arm strength.

Straight body core work – #1 foundational strength requirement. If you did nothing but this work for the next 3 months, you would be so prepared for growth. You cannot do proper gymnastics strength without a super strong rock solid core…period. Few examples…

Hollow hold

Hollow rocks

V ups

Leg raises

Arch ups

Handstand work – Perfectly straight body with tucked pelvis and no shoulder angle. Few examples…

1 minute stomach against wall

45 degree against wall

Planch work – Start with tucked position. Get comfortable leaning far over hands.

Press Handstand work

“L” sit

Muscle Up

Basic Rolls for starting basic kinesthetic awareness

Basic Strength Exercises (aim for the numbers below) – you will be combining these major muscle group exercises with a “straight body” shape and/or press / hinge movement…then stuffing those exercises into a high intensity interval training template for the ultimate body weight workout! Perfect form always; using the tight straight body position.

20 Dips

10 Pull Ups

30 Push Ups

5 Handstand Push Ups

Plyometrics – Squat jumps, box jumps, proper landing position. Can be combined with Basic Rolls.

Activate every muscle in your body when doing gymnastics; make your body an interconnected group of muscles that becomes “one unit.” Including, pointing your toes and fingers during exercises.”

OK, so armed with these basic tips from Stephen, let's delve into two sample gymnastics workouts.

Two Sample Gymnastics Workouts

Using the tips above from Stephen, here's an example of the two primary workouts I'm now performing on Mondays and Thursdays. From warm-up to cool-down, these take about 40-45 minutes to complete. If I can squeeze it in on a Saturday or Sunday, I also perform a shorter 20-30 minute version of the workouts below, also straight from the mind of Stephen.

Day 1


* Full shoulder set on bands
* Horizontal dumbbell or clubbell raises to failure
* Vertical dumbbell or clubbell raises to failure
* 15 Strict Pull Ups
* 30 Dips
* 30 Push Ups
* 15 Reverse Lunges Per Side
* 30 Squats

Static Holds/Core/Positions

* 45 second Straight body hold between mats (stomach up) –
* 45 second Straight body hold between mats (stomach down) or 15 Reverse Hypers

* Max Time Wall Handstand

* 5 Draw Bridges

* 30 second Ring Support Hold

Gymnastics Exercises

* 10 Planch Leans

* 10 Hanging Leg Lifts

* 10 Press Slider Assist

* 10 x Front lever band assist

Gymnastics Exercise/Major Muscle Group Combo

* 15 Muscle Up Drills

Major Muscle Group Exercises

* Single Leg Squats (TRX) or Single Leg Roll Up (15 each leg)

* 15 Lunges (TRX or Weighted or suspended leg back) per leg

* 15 Front Lever Pull Ups on bar or rings (same as horizontal pull-ups)


* 4 sets of 30 seconds of Box Jumps or band assist squat jumps or squat jumps or lunge jumps

* 4 sets of treadmill sprints or Sprints with Jog back or band assist sprint in place

Optional Finisher:

Tabata set on bike or elliptical

Day 2


* Full shoulder set on bands
* Horizontal dumbbell or clubbell raises to failure
* Vertical dumbbell or clubbell raises to failure
* 15 Strict Pull Ups
* 30 Dips
* 30 Push Ups
* 15 Reverse Lunges Per Side
* 30 Squats

Static Holds/Core/Positions

* 45 second Straight body hold between mats (stomach up)

* 45 second Straight body hold between mats (stomach down) or 15 Reverse Hypers

* Max Time Wall Handstand

* 15-30 V-ups

* 30 Olga Crunches

Gymnastics Exercises

* Planch Walks with Sliders or paper plates

* Crab Walks with Sliders or paper plates

* 10 Press First Half Drills – Press Compression slider assist (1 min to end of video)

* 10 Press Ball Assist

* 30 Second L Seat Leg Extends (Stay in tuck for as long as needed)

Gymnastics Exercise/Major Muscle Group Combo

* 3 Muscle-up Thera-band Assist

* OR if already done earlier in day, weighted horizontal pull-ups or other hanging or grip activity like regular pull-ups or neutral grip pull-ups

Major Muscle Group Exercises

* Single Leg Squats (TRX) or Single Leg Roll Up (15 each leg)

* 15 Lunges (TRX or Weighted or suspended leg back) per leg

* 15 Front Lever Pull Ups (horizontal pull-ups) on bar or rings


* Box Jumps or band assist squat jumps

* 4 sets treadmill sprints or Sprints with Jog back or band assist sprint in place


Optional Finisher:

Tabata set on bike or elliptical


So is that it?

Yeah, just about, but there's one final modification I'm making to the programs above when I do them, since, beginning Spring 2017, I'm still racing big ol' long Spartan races and need a solid mix of strength, power muscle and endurance.

Here's the modification for even more cardiovascular intensiveness:

Assuming that time permits (you'll need a solid hour if you decide to use this strategy), then in between each and everyone one of the sections above, from Warmup to Static Holds/Core/Positions to Gymnastics Exercises to Gymnastics Exercise/Major Muscle Group Combo to Major Muscle Group Exercises…

…I perform approximately 1-2 minutes of a hard cardio bout, preferably running, cycling, rowing or elliptical – whatever happens to be handy. I don't gas myself so hard that my form on the gymnastic sections suffers, but adding in a just a few of these cardio bouts definitely assists with a few missing components of gymnastics training that aerobic athletes such as cyclists, obstacle course racers, triathletes or marathoners need, particularly maximum oxygen utilization (VO2 max), mitochondrial density and muscular endurance.

But in my opinion, adding those components are only necessary if you're an endurance athlete, who, like me, doesn't have the time to squeeze in both a cardio workout and a gymnastics workout on the same day.

And finally, in addition to the two gymnastics training sessions above, I am indeed stacking and sprinkling a few other components into my weekly program, such as mobility, foam rolling, ELDOA (podcast on this coming soon), Core Foundation training, Kundalini yoga, my biohacked infrared sauna, cold thermogenesis, snowboarding, snowshoeing and tennis. I share all of those additional components and how I manage to squeeze them into a week in this plan, which is the exact workout plan I'm following for the first three months of 2017.

If you want to learn more about how to get the body of the gymnast, I ‘d highly recommend a quite comprehensive article I wrote two weeks ago that walks you through some of the best free online gymnastics programs scattered about the interwebs. It is entitled, fittingly enough, “How To Get The Body Of A Gymnast“.

Finally, if you have questions, thoughts or feedback for Stephen or me, just leave your comments below and one of us will reply!

An Insider Glimpse Of My Weekly Workout Routine.

Last week, in the article “What Is The Perfect Workout Plan For 2017“, I gave you a done-for-you program for looking good naked, living a long time and building skills like strength, power, mitochondrial density, VO2 max, fat loss, muscular endurance, mobility, coordination, stamina and detoxification.

I've gotten plenty of questions since then on how that plan looks in terms of practical implementation by yours truly, so in today's relatively brief article, I'm going to give you an insider glimpse at my entire past week of training – pretty much every workout I've done since last week's article so that you can see how I personally string all these concepts together into my own typical training week.

Let's do this.

Monday – Strength, Mobility


-10 minutes Core Foundation Training, decompression breathing and a few yoga moves.

-3 rounds of:

-5 minute trampoline rebounding with breathhold and nasal breathing practice
-Handstand walks to wall x 10
-Handstand pop-ups x 10
-Handstand side to side walks x 20 feet
-Finished with dry skin brushing in sauna and cold plunge

Afternoon (for rationale behind this routine and the other strength and power routines, read this article):

Upper Body Push – 4 rounds of:
-5x Loaded Pushup (super slow with body weight, feet on stability ball)
-15x Torso Twists

Upper Body Pull – 4 rounds of:
-5x Weighted Pull-up With Med Ball Between Knees
-15x Banded Side to Side Walks

Lower Body Push – 4 rounds of:
-5x Front Squat
-15x Mountain Climbers

Lower Body Pull – 4 rounds of:
-5x Romanian Deadlift
-15x Walking Lunge

Tuesday – Power, Cardio


-10 minutes Core Foundation Training, decompression breathing and a few yoga moves.

6x four minutes uphill 20% fast treadmill walk followed by 30 second sprint after each walk. Practice nasal breathing.

Immediately move to 3x circuit (as explosively as possible) of:

-8 Kettlebell swings
-16 Superman pulses
-16 Sandbell pulls
-16 Burpees
-8 Horizontal pull-ups with suspension strap
-30 seconds farmer's walk with heavy keg


My custom Kundalini yoga routine in infrared sauna, followed by cold plunge.

Wednesday – Sports, Recovery Day


-10 minutes Core Foundation Training, decompression breathing and a few yoga moves.

5 rounds of:

-100 trampoline jumps with nasal breathing
-Plate walks – back to wall
-Little Big style setups
-Handstand shoulder taps

Finish with 10 minutes infrared sauna and skin brushing.


-1 hour tennis lesson.


This full body foam rolling routine.

Thursday – Strength, Mobility


-10 minutes Core Foundation Training, decompression breathing and a few yoga moves.

4 rounds of:

-Superslow pushup (legs on stability ball)
-Superslow pullup (med ball between knees)
-Superslow goblet squat with kettlebell
-Superslow reverse hypers

Finish with 10 minutes infrared sauna and skin brushing.


1 hour easy walk with deep nasal box breathing and a breathhold for max time every 5 minutes (body was feeling a bit beat up and sore from the new 2017 protocol, so I substituted the walk for anything harder than that).

Friday – Power, Cardio


-10 minutes Core Foundation Training, decompression breathing and a few yoga moves.

4 rounds of:

-2 min trampolining
-5 to 50ft of handstand walk
-10 strict toes to bar
-10 plate walks – wall or freestanding


6 rounds of:

-30s (seconds) Swings – 30 second front plank hold
-30s Sledgehammer – Plank
-30s Chainsaw – Plank
-30s Fast Torso Twists/side – Plank
-30s Sprint – Plank
-30s Battlerope – Plank

Saturday – Adventure Day

Normally, on an adventure day, I'd follow the instructions from last week's article and…

“Use the weekend as an opportunity to choose an adventure of your choice, preferably outdoors. This can include hiking, skiing, snowboarding, road cycling, mountain biking, playing on an obstacle course, etc. This session can be longer, and, if aerobic, can be done in a fasted state.

Since, in the structured “done-for-you” plan I’ve written out for this program you’re reading about, you should ideally be including a 24 hour fast over the weekend, don’t make this adventure too “epic” in terms of physical intensity, but instead use this as an opportunity for nature therapy, challenging your brain, doing something novel, etc.

Your weekend adventure can last anything from forty minutes to several hours, depending on your activity and choices! You can do this Saturday or Sunday, whichever fits for you.

And yes, there’s a method to the madness. Similar to Wednesday’s session, you’re targeting new neurons in your nervous system, and you’re also, due to the longer nature of this session, building the physiological parameters of stamina and fat burning capacity.”

However, since I was traveling in Los Angeles and didn't have much access to an adventure, but did have access to my friend Tai Lopez's home gym, I instead did:


30 min AMRAP of:
-Jump rope x 60 seconds
-3x rope climb
-30 burpees
-60 second front plank

30 min:

-Hypoxic swim repeats in cold water, as steady swimming breathing every 2-4-6 strokes and stopping every 5 laps for an underwater no-breath repeat.


-30 minute walk with nasal breathing and breath holds

Sunday – Detox Day

On Sunday morning (see featured image for this post), I stopped by my new friend and Olympic gymnast Stephen McCain's gym for a full two hours of gymnastics training (stay tuned for a podcast and story on that)…

…and also spent the evening at “Voda Spa” in West Hollywood for my “go-to” hot-cold contrast routine, which goes as follows:

-15 minutes as hot as possible in dry sauna, infrared sauna or steam room

-5 minutes as cold as possible in cold plunge or cold shower

Repeat for available amount of time, up to 2 hours.

I used the extra time on Sunday for detoxification and cleansing, including a 20 minute sit spot meditation in the park, coconut oil pulling, dry skin brushing, foam rolling and deep tissue work, a brief 10 minutes of rebounding with deep nasal breathing and…of course, the quintessential weekly coffee enema and 24 hour fast: all detoxification strategies I outline in great detail here.


If you like this kind of insider glimpse into my own life, then you should know that I (and my wife) post our workouts, our recipes, our body care protocols, our personal biohacks and much more, along with a monthly online “fireside chat” with the two of us inside the BenGreenfieldFitness Inner Circle. You can click here to check that out.

For those of you wondering how the heck what you see below is going to prepare me for the rigors of the professional Spartan race circuit, the answer is: consider what you have just read to be my “off-season” and “base preparation”. After completing these three months of detoxification and brain/body TLC, I'll launch right back into the workouts given to me by my obstacle racing coach Yancy Culp.

In addition, a full 12 week protocol that I personally designed and that incorporates all the workouts, biohacks, detoxification protocols, teas, broths, meal planning strategies, etc. that I'm currently using each day (presented in nitty-gritty detail) is available here for download and daily access.

Thanks for reading, and leave your questions, comments and feedback below!

What Is The Perfect Workout Plan For 2017?

Last year, I wrote the article “Look Good Naked & Live A Long Time.”  

In that article, I highlighted how to get a nice body and maximize longevity by using exercise strategies such as mitochondrial density training, super slow sets, plyometrics, power, fat burning zone sessions and beyond.

But there's a glaring problem.

Since writing that original article, I’ve realized it has a few flaws – namely:

A) it doesn’t include much mobility training in the way of movement elements such as handstand, muscle-ups or anything else similar to the gymnastics skills that I discussed with Tim Ferriss in our recent podcast episode.

B) it doesn’t include a significant number of the biohacking strategies and movement “snacks” I frequently sprinkle into my own day, such as hot and cold training, rebounding, hypoxia, foundation training, etc. all strung together into the perfect program

C) it doesn’t include a major component of reinventing, rebooting, resetting or otherwise “fixing” your blood, brain and biomarkers, specifically the type of detoxification strategies I outline in detail in this recent podcast episode.

So in this quite comprehensive article that I'm hoping will help you kick off 2017 in a very big way, I’m going to tell you exactly how I’m going to personally be structuring my own workout program in 2017 to get the ultimate combination of full body sculpting, strength and power development, brain training, coordination, mobility, gymnastics, detoxification and beyond!

In case you want things completely outsourced, I’ve also put the entire routine described below into a structured, calendared “done-for-you” TrainingPeaks training program that you can download by clicking here.


Let's begin with strength. Why start here?

As I highlight in this article about the fittest old people on the face of the planet, strength is a crucial component of a training program – not just because it sculpts and tones your body while building bone density, mitochondria and even cardiovascular fitness, but because it can be a potent hormonal and anti-aging strategy. There are various ways to train strength, but the most effective is to either A) lift heavy and to lift with some kind of a controlled tempo or B) as outlined in this recent excellent article on body weight training, to train with lighter loads to exhaustion.

Most people’s bodies or nervous systems can handle a maximum of two high quality, heavy, tempo-based strength training sessions per week (you can measure your own heart rate variability HRV score each day to see what your ideal volume is). Below, I've included two options for you to include for strength. I recommend you do these sessions on Mondays and Thursdays, which will allow about 72 hours of muscle recovery, adaptation and growth between each strength session.

Strength Option 1: Super Slow Routine, free weights (for beginner/intermediate fitness levels or sore bodies)

Do the exact routine shown in this video.You can substitute free weights such as dumbbells or kettlebells instead of a barbell for any of the exercises. To learn the rationale behind training with a superslow routine like this, then read my previous articles or listen to my previous episodes on super slow training, specifically:

Does Super Slow Training Work?

Get More Lean Muscle With Isometric Training

Alternatively, if you are training for strength or size, you are an athlete, or you want something more difficult (warning: try the super slow routine first and be sure to move the weight very, very slowly…you'll be surprised at the difficulty) then instead perform the Strength Sets below instead of the workout above.

On the flipside, if you are already training with the more advanced program below but on specific days or weeks you're sore or need an easier day, then do the Super Slow above routine instead.

Strength Option 2: Strength Sets Routine (for intermediate/advanced fitness levels or athletes)

Warm-up for 5-10 minutes, preferably with a gymnastics routine, Animal Flow, a Core Foundation routine, or anything else that dynamically prepares the body for movement and elevates the heart rate.

Next, choose from the “Strength” list below:

-one Upper Body Push

-one Lower Body Push

-one Upper Body Pull

-one Lower Body Pull

-one Full Body Move

Pair each of exercises above with one exercise from the “Core/Mobility” list.

Gradually adding weight and decreasing repetitions or maintaining repetitions with each strength set (if do-able with good form), complete 3-8 repetitions of the first Strength exercise (e.g. Upper Body Push) in a slow, controlled fashion. Next, complete 10-20 repetitions of a Core/Mobility movement of your choice (for active recovery), preferably choosing aCore/Mobility movement that does not exhaust or work the same muscles that you used during your strength set.

Then go straight back to the Strength set, do another set and follow it up with the same Core/Mobility exercise for active recovery. Continue this scenario until you have completed 3-5 sets for both the Strength move and the Core/Mobility move, and then move on to the next movement category (e.g. Upper Body Pull). Continue until you have finished all movement categories (one Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Full Body Move).

Cool-down with deep breathing, box breathing, sauna, walking or any other “easier” movements.

Finally, ou can substitute kegs, logs, rocks, kettlebells, sandbags, etc. for most of the moves below if you'd rather train outdoors or Strongman style.

Strength Exercises:

Upper Body Push:
-Barbell or Dumbbell Bench Press
Incline Barbell or Dumbbell Bench Press
Standing Overhead Press
Standing Cable Press
-Loaded Pushup (with Weighted Vest, or Super Slow with body weight)

Upper Body Pull:
-Bent Barbell or Dumbbell Row
Weighted Pull-up or Super Slow Pull-Up
-Weighted or Super Slow Horizontal Pull-Up
-Fast Single Arm Cable or Dumbbell Row
Lat Pulldowns
Seated Row

Lower Body Push:
Barbell Squat
Goblet Squat
Front Squat
Single Leg Squat
Front Lunge
Reverse Lunge
-Barbell or Dumbbell Step-Ups

Lower Body Pull:
Suitcase Deadlift
Romanian Deadlift

Full Body Move (this list is not exhaustive, and there may be others that you like:
Turkish Get-Up
Bear Complex (power clean, front squat, push press, back squat, and second push press):
Deadlift to Overhead Press
Overhead Squat

Core/Mobility Exercises:

Torso Twists
Birddogs (opposite arm/leg extension)
Yoga Sun Salutation Series
Banded Side to Side Walks
Mountain Climbers
Foam Rolling
Banded Side Walks
Lunging Mobility Exercises
More ideas here.


As I recently discussed with strength and conditioning coach Nick Curson on a this podcast, power and speed training are just as important as strength training, especially if you’re an athlete, but even if you're someone who simply cares about optimizing their nervous system performance.

So, since you’re completing a strength training routine on Monday and Thursday, then on Tuesday and Friday you should do some kind of power and speed component. Similar to the strength training routines above, I've included below a couple options for power and speed training: one for beginners or for an easier day, and one for more advanced exercisers or for a harder day.

Option 1: The Ultimate Efficient Body Weight Workout (beginner/intermediate)

You can find complete details and science behind this body weight routine here. Each exercise is to be performed for 30 seconds with 10 seconds of rest in between exercises.

Technically, one round only takes about 7 minutes, but if time permits, you should attempt to do 2-3 rounds. Use good form on every exercise, and, because the focus for this workout is power, try to low yourself slowly, then explode through the work portion of each exercise quickly.

Jumping jacks

Wall sits







Running in place with high knees


Pushups with rotation

Side planks

If you are an athlete, if you are wanting to train more for strength and power, or if the routine above feel simply too simple for you, then do the alternative routine for this day: “Complex Sets Routine (for intermediate/advanced)”. Alternatively, if you are already using the more advanced sets but you're tired or sore today, do the body weight only workout above instead.

Option 2: Complex Sets Routine (for intermediate/advanced)

Warm-up for 5-10 minutes, preferably with a gymnastics routine, Animal Flow, a Core Foundation routine, or anything else that dynamically prepares the body for movement and elevates the heart rate.

Next, choose from the “Strength” list below one Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Core. Pair that exercise with one exercise from the “Power” list that falls into that same movement category (Upper Body Push, Lower Body Push, Upper Body Pull, Lower Body Pull and Core/Carry/Move).

Gradually adding weight and decreasing repetitions or maintaining repetitions with each strength set (if do-able with good form), complete 3-8 repetitions of the first Strength exercise (e.g. Upper Body Push) in a slow, controlled fashion. Next, complete 3-8 repetitions of the corresponding Power movement as quickly and explosively as possible. If the Power move is a carry (e.g. fast Farmer's Walk), then rather than completing a certain number of repetitions, instead complete 20-30 seconds of that exercise as quickly and explosively as possible.

Then recover for 2-3 minutes. During your recovery period, you can walk, do more mobility exercises, do foam rolling, dance or do anything else you want that doesn't exhaust those same muscle groups. Then return to the Strength exercise and repeat along with the subsequent Power exercise. Continue this scenario until you have completed 3-5 sets for both the Strength move and the Power move, and then move on to the next movement category (e.g. Upper Body Pull). Continue this pattern until you have finished all movement categories (Upper Body Push, one Lower Body Push, one Upper Body Pull, one Lower Body Pull, and one Core/Carry/Move).

Cool-down with deep breathing, box breathing, sauna, walking or any of the “easier” movements programmed for the day.

Similar to the strength training routine, you can substitute kegs, logs, rocks, kettlebells, sandbags, etc. for most of the moves below if you'd rather train outdoors or Strongman style

Strength Exercises (if you are still sore from Monday and Thursday workouts, choose lighter workouts for the strength sets, and simply move them in a slow and controlled fashion, or do the body weight workout above):

-Barbell or Dumbbell Bench Press
Incline Barbell or Dumbbell Bench Press
Standing Overhead Press
Standing Cable Press
-Loaded Pushup (with Weighted Vest, or Super Slow with body weight)

Upper Body Pull:
-Bent Barbell or Dumbbell Row
Weighted Pull-up or Super Slow Pull-Up
-Weighted or Super Slow Horizontal Pull-Up
-Fast Single Arm Cable or Dumbbell Row
Lat Pulldowns
Seated Row

Lower Body Push:
Barbell Squat
Goblet Squat
Front Squat
Single Leg Squat
Front Lunge
Reverse Lunge
-Barbell or Dumbbell Step-Ups

Lower Body Pull:
Suitcase Deadlift
Romanian Deadlift

Walking Dumbbell Lunge
Walking Overhead Dumbbell Lunge
Farmer's Walk
Incline Situp
Incline Situp with Rotation
-Any Version of a Knee-Up, V-Up or Get-Up
-Any Version of a Hanging Bent or Straight Leg Raise
Reverse Hyperextension
Slow Torso Twists
Turkish Get-Ups

Power/Speed Exercises:

Upper Body Push:
Overhead Push Press
-Explosive or Clap Pushup
Medicine Ball Chest Throw or Overhead Throw

Upper Body Pull:
Jumping Pull-Up
Explosive Horizontal Pull-Up
Battle Rope
-Fast Single Arm Cable or Dumbbell Row

Lower Body Push:
Jump Squat
Lunge Jumps
Explosive Step-Ups

Lower Body Pull:
Power Clean
Hang Clean
Clean & Jerk
Kettlebell Swing
Medicine Ball Slam

Lunge Jumps
Box Jumps
-Fast Farmer's Walk
Sled Push
Explosive Stair Climbs
-Explosive Torso Twists
Medicine Ball Side Throw
Rowing Machine
-Treadmill or other sprint
Banded Side to Side Walks
Mountain Climbers


So far you discovered how to intelligently and properly structure  strength, speed and power training into a perfect workout plan. But unless you’re a football lineman (for example), you’ll need to include additional training modalities to have a truly perfect training program that targets every component of your body, brain and nervous system.

As you probably know, cardiovascular training is also crucial for any complete training program that is designed to include training for the heart, lungs, metabolic fat burning capabilities and circulation, and (as you may not know) so are “biohacks” such as lymph fluid clearance, lung and oxygenation training, building neurons by trying new sports and new moves and targeting a release of brain derived neurotrophic factor that strength training is notoriously not as good at causing.

As you learned in my episode “Does Weight Training Count As Cardio”, many of the strength and power training methods you learned above will train your cardiovascular system. But if you are an athlete or you want to work on fitness parameters such as your VO2max or lactate threshold or mitochondrial density or fat burning efficiency (all terms and skills I cover here) or you are training for some kind of an event such as a triathlon, obstacle race, etc. then, using bicycle, running, elliptical, rowing, swimming or any other cardio mode of choice, perform the following, preferably on Mondays and Thursdays (the same day you do strength training) or on Tuesdays and Fridays (the same day you do power training)

-VO2 Max Sets: Five 4 minute hard efforts with full recoveries (2-4 minute recoveries)


-Muscular Endurance Sets: 1-2 Tabata sets (Four total minutes of 20 seconds extremely hard, 10 seconds easy)


-Mitochondrial Density Sets: 4-6 thirty second sprints with full 2-4 minutes recovery after each

If possible, choose a different option from the options above when you do your cardiovascular intervals, such as tabatas on Tuesday and 30 second sprints on Friday. To save time, it is fine to do these cardio intervals as a starter or a finisher for your strength training or your power training, or to do your cardio at a different time of day (e.g. cardio morning, strength afternoon/evening).

New Sports & Activities

Let’s review what you've learned so far: you will be training strength on Mondays and Thursdays, and you’ll be training power and speed on Tuesdays and Fridays, then optional cardio training on whichever of these days “fits” for you.

Next, on a middle day of the week, preferably a Wednesday, you should give yourself a chance to challenge both your brain and body with a novel activity. If you're sore or beat up, try something like an easy paddleboard, a yoga class you haven't tried before, hiking on a strange new trail, frisbee golf, regular golf, etc. For more of a challenge, try something slightly more fitness intensive, such as tennis, basketball, ultimate frisbee, soccer, kickboxing, jiu-jitsu, etc.

For example, on Wednesday afternoons, I'm now taking a tennis class with my wife and/or doing “night skiing” with my kids. Basically, this middle day is your “free day” to engage in a hobby of your choice. Just don't beat yourself up too much since both the Thursday and Friday after this Wednesday are relatively physically intensive.

Weekend Adventure

Use the weekend as an opportunity to choose an adventure of your choice, preferably outdoors. This can include hiking, skiing, snowboarding, road cycling, mountain biking, playing on an obstacle course, etc. This session can be longer, and, if aerobic, can be done in a fasted state.

Since, in the structured “done-for-you” plan I’ve written out for this program you’re reading about, you should ideally be including a 24 hour fast over the weekend, don't make this adventure too “epic” in terms of physical intensity, but instead use this as an opportunity for nature therapy, challenging your brain, doing something novel, etc.

Your weekend adventure can last anything from forty minutes to several hours, depending on your activity and choices! You can do this Saturday or Sunday, whichever fits for you.

And yes, there's a method to the madness. Similar to Wednesday's session, you're targeting new neurons in your nervous system, and you're also, due to the longer nature of this session, building the physiological parameters of stamina and fat burning capacity.


Below are the extras, such as biohacks and additional helpful movements that will bulletproof your body. I’d recommend you sprinkle these throughout the week. I’ve included the days that I recommend you do these activities in the descriptions below:

-Foundation Training:

You're going to need the excellent book “True To Form” to do this properly. You can get it here in Kindle or hard copy off Amazon. Read the whole book, and then do the M/W/F routine on Monday and Wednesday and Friday and the T/R/S routine on Tuesday and Thursday and Saturday every week, preferably in the morning. This will take about 5-10 minutes per day. Get full details in my article How To Turn On Your Butt, Activate Deep Breathing & Decompress Your Spine (And Why I’ve Completely Changed My Morning Routine).

-Hot & Cold:

Using a dry sauna, steam sauna or (preferably) an infrared sauna (read this article to see my own infrared setup), complete 10-30 minutes in a sauna, staying in the sauna at least long enough to begin sweating, and preferably long enough to where you begin to get uncomfortably hot.

It is OK to “kill two birds with one stone” and do any of the other day's activities in the sauna (such as Core Foundation, mobility work, foam rolling, etc.) or to do yoga or workout like my own sauna workout in the sauna. You can also simply read, breathe, etc. Just stay away from phone/WiFi/bluetooth and other forms of EMF. Listen to this podcast to learn why you need to be careful with this kind of electrical exposure, especially when combined with heat.

Another technique that is good to use in the sauna or in the pool (be careful and responsible!) is resisted breathwork, restricted breathwork, breathing exercises or breathhold training. The best current resource on this tactics in this upcoming Wednesday's podcast, so stay tuned (if you click before Wednesday, that's gonna be a dead link).

Finish your sauna session with a 2-5 minute cold shower, cold soak in a bath, cold pool, or any other cold thermogenesis activity. In this particular program, these hot and cold sessions will fit in nicely on a Tuesday, Wednesday, Friday, Saturday or Sunday.


At any point during the day, jump on a rebounding trampoline for 5-15 minutes. I recommend any of the “JumpSport” models here. It is OK to alternate single and double leg bouncing or to work on your “hypoxic” training below while jumping. Here is a complete podcast episode and article on rebounding and why it is so beneficial for your body.


During any of the day's activities for the week, choose 10-15 minutes to practice hypoxia. For example, during the rebounding session, you could hold your breath for the first 15 seconds out of every 60 seconds. Or during the sauna or yoga, you can hold your breath during certain movements. You can even practice breathholds during the last few reps of a weight training exercise.

In addition, during every activity you do in this program, unless 100% necessary (e.g. you are gasping for breath or getting lightheaded), attempt to *only* breathe through your nose using abdominal/belly breathing.

It is highly recommended that you read the book Breathe and the book The Oxygen Advantage to learn how to “biohack” your oxygen levels for better fat loss, more nitric oxide, improved performance, enhanced sleep and more. You can learn more about the strategies in these books and about proper breathwork by clicking here.

-Mobility Work:

Choose one day of the week, preferably Saturday or Sunday, to do a full body foam roller workout using exercises shown here or here (do approximately 10-15 rolls per body section), or, for a more advanced foam rolling routine, do the routine below. Alternatively, for a bit more rest and relaxation, book yourself in for a 60-90 minute full body massage.

For this, for your massage or for the more advanced foam rolling routine below, if it is possible to do then “blast” your body with healing frequencies the entire time. Do this with the WholeTones CD's as a form of sound and music therapy (full details in the podcast here), which pairs well with more relaxing mobility work

For a more advanced mobility routine, do the routine below.

I highly, highly recommend the “Rumble Roller” for this routine or the ones above.  You'll also need an elevation training mask to get full hypoxic benefits during the routine below. You can read more about that mask here. If you need videos or demonstrations of any foam roller exercise, then you can click here for a video in which I walk you through the entire routine below.

This mobility routine combines cardio exercise, breath restriction and foam rolling. Wear elevation training mask for entire routine. For every area that you foam roll, do 20-30 “passes” with the foam roller on the muscle group. One “pass” means you go up the muscle group and back down the muscle group.

-Station 1: 10 burpees. Foam roll achilles and calf R side.
-Station 2: 10 burpees. Foam roll achilles and calf L side.
-Station 3: Foam roll hamstring R side. 20 high leg swings R leg forward to backwards.
-Station 4: Foam roll hamstring L side. 20 high leg swings L leg forward to backwards.
-Station 5: 10 burpees. Foam roll R outside of hip.
-Station 6: 10 burpees. Foam roll L outside of hip.
-Station 7: Foam roll IT band R side. 20 side-to-side leg swings R leg.
-Station 8: Foam roll IT band L side. 20 side-to-side leg swings L leg.
-Station 9: 10 burpees. Foam roll R adductors/inside of thighs.
-Station 10: 10 burpees. Foam roll L adductors/inside of thighs.
-Station 11: 50 jumping jacks. Foam roll back bottom-to-top.
-Station 12: 50 jumping jacks. Foam roll entire right shoulder complex.
-Station 13: 50 jumping jacks. Foam roll entire left shoulder complex.
-Station 14: 10 burpees. Foam roll neck (back, L side, R side)
-Station 15: 10 burpees. Foam roll entire front of quads.

And yes, you get bonus points if you do this routine in a dry or infrared sauna, or wearing an elevation training mask (at code GREEN1 gives you a 20% discount)


For the first four weeks of this program, I’d recommend you choose three days of the week (I recommend Monday, Wednesday and Friday) to work on handstands and other gymnastics movements as a crucial component of your “perfect workout” plan.

You can click here to subscribe to my Get-Fit Guy podcast, on which I'm going to describe in the next few weeks why gymnastics training is so effective.

You can do this on three days of the week, as an alternative to your hot and cold session or as an addition (depending on your time limitations) to your hot and cold session. For the first four weeks, I’d recommend starting with this free handstand program from the website “Breaking Muscle” (if you are already relatively fit, do the “Rx'd work”, and otherwise do the “Scaled work”).

After those first four weeks, I’d recommend you shift into the complete full free year of gymnastics training here at the Breaking Muscle website, or simply follow the daily Gymnastics “WOD” (Workout Of The Day) at If you'd like, you can use this Gymnastics work as a “warmup” or as a “finisher” to your sauna session (e.g. 15 minutes gymnastics work, 15 minutes sauna finisher, or vice versa).


Whew! That’s it.

You just learned how to string together strength, power, speed, cardio, mobility, gymnastics, hypoxia, hot, cold, rebounding, brain training and new sports and adventures to create the perfect workout plan for 2017. If you follow this routine, I guarantee that you will achieve a level of full body and brain fitness that you’ve never before experienced, along with getting a very, very nice figure.

If you would like to access everything I've just described in a “done-for-you” calendar format, along with a host of bonus body care and detoxification tips that I'll personally be using in 2017 (such as coconut oil pulling, intermittent fasting, dry skin brushing, anti-aging teas and broths, etc.) then you can click here to download a training plan I’ve written that lays everything out for you in a daily plan with no guesswork.

Or, if you want to really get serious and have me personally walk you through everything over the next few months, then click here and join my detox challenge, which begins January 9.

In the meantime, do you have questions, comments or feedback about the perfect workout for 2017? Leave your comments below and I promise to reply!

Blue Lips, Meat Packs, Baling Hay & Beyond: The Man Responsible For Sparking A Fitness Revolution In The Hunting Industry.

Click here for the full written transcript of this podcast episode.

I've raced plenty of triathlons, from Sprint distance to Ironman.

I've also done many, many obstacle races, including the toughest Spartan challenges in the world.

And adventure races. And brutal workouts that claim to be the “hardest workout in the world“. And SEALFit training, Agoge challenges, the World's Toughest Mudder and beyond.

But my lungs have never sucked as much, my brain and body have never been simultaneously challenged as much and I've never experience any other form of competition so freaking functional until I started doing Train To Hunt Challenges.

My guest today is a repeat guest. His name is Kenton Clairmont and he is the owner and creator of Train To Hunt, a unique mashup of bowhunting and obstacle racing that is taking the nation by storm.

During our discussion, you'll discover:

-The nasty autoimmune disease that took Kenton out of commission and sidelined him from a career as a professional baseball player…[12:20]

-The natural Chinese remedy alternative to common immunosuppressant drugs for issues like rheumatoid arthritis…[20:12]

Why being fit for hunting goes far, far beyond simply needing to be able to “ruck” or hike…[22:25]

-What a sample Train To Hunt work out looks like…[38:30]

-How a typical Train To Hunt workout looks, and why something called “vagus nerve stimulation” is a huge part of each workout…[42:20]

-Why the Train To Hunt national champion's key workout is “baling hay”…[54:30]

-Why Kenton introduced the skill orienteering and GPS wayfinding into the Train To Hunt competition…[57:00]

-How the Train To Hunt “3D shoot” is far different and far more practical for hunting situations than any other style of a 3D shoot…[58:45]

-Why something called a “meat pack” is one of the hardest things Ben has ever done in his life (and why his lips turned blue after doing it)…[65:00]

-What the brand new Train To Hunt challenge course now looks like, and why it's now extremely spectator friendly…[70:10]

-How the meat pack portion of the challenge is going to change significantly in 2016…[79:00]

-And much more!

Resources from this episode:

Chinese herbal remedy as a replacement for methotrexate

-Other hunting episodes:

Are Hunters The Fittest People In The World?

How To Get Into Hunting, Build Hunting Fitness, The Most Challenging Hunts & More!

Backpacking, Wilderness Survival, Combat Conditioning, Hunting Fitness & More With Aron Snyder.

Backpacking, Bowhunting & Shooting Tips From A Natural Born Hunter.

3 Ways Hunting Can Get You Ripped And 10 Ways To Get Fit For Hunting.

How To Build Primal Fitness And Endurance By Hunting: An Interview With A Bowhunting Triathlete

The National Champion & Poster Boy For One Of The Most Extreme Obstacle Races That Exists.

Train To Hunt: Train To Hunt was born out of necessity. All hunters alike want to hunt harder, longer, and farther. Fitness is the only piece of equipment that you can make better or worse. The team at Train To Hunt wants to extend wellness and longevity as well as improve performance for hunters. The workouts are a launching pad for serious outdoor enthusiast who want to learn the best way to be fit for their sport. Athletes hunt, and they have the formula to make you a better mountain athlete. Whether you’re a flatlander, hunt out West, or past your prime, they want to make you a better hunter through fitness. Their online program is designed to be your coach, trainer, and guide as you shape up for your passion. Click here to start into Train To Hunt online program now or to sign up for a challenge. 

Do you have questions, thoughts or feedback for Kenton or me? Leave your comments below and one of us will reply!

Living Large: The Skinny Guy’s Guide to No-Nonsense Muscle Building With Vince Del Monte.

Click here for the full written transcript of this podcast episode.

Nine years ago, I sat slack-jawed in the crowd at an event called “Fitness Business Summit”, listening to a massive, muscle-bound trainer on stage tell his story of creating an e-book that made millions of dollars online and helped hundreds of thousands of skinny guys across the globe sculpt their thin bodies into herculean, Adonis-like physiques.

I was actually so inspired by this guy's story that I went on to create my own “e-product” – a training system for Ironman triathletes to cross the finish line of an Ironman triathlon with less than ten hours of training per week, and still have plenty of time left over for friends, family, hobbies and career. I called it “The Triathlon Dominator“, and it was my first big training program that I ever sold online.

In an odd collision of fitness worlds, I have suddenly reconnected with Mr. X via a brand new book I recently received in the mail: Living Large: The Skinny Guy's Guide to No-Nonsense Muscle Building.

Formerly known as “Skinny Vinny”, Vinny's real name is Vince Del Monte, and he now goes by the name “The Skinny Guy Savior”. Vinny's new book is jam-packed with everything you need to quickly build 30 pounds of rock-solid, shredded muscle without dangerous bodybuilding drugs, expensive supplements, and long hours in the gym, and it's actually not written like most books of this nature are, with pure meat-headedness.

Instead, this book is intelligently written, full of practical advice and during our discussion, you'll discover:

-How Vince made the transition from skinny endurance athlete and collegiate runner to becoming muscle-building phenomenon…[16:15]

-The extremely unconventional training program Vince's first bodybuilding mentor used…[18:40]

-Vince and Ben's thoughts on steroids…[24:40]

-Why Vince says “get lean to get big” and how fat can diminish your ability to build muscle, especially in response to a high protein meal…[27:25]

-The three mechanisms via which muscles actually grow, and how to target each of the three mechanisms…[47:50]

-How massage therapy or foam rolling can directly assist with muscle building, and why Vince is such a fan of a muscle activation technique called “MAT”…[55:05]

-What science says about how much muscle one can really build in a month…[63:05]

-The seven key oils Vince uses and why…[73:00]

-And much more…

Resources from this episode:

My interview with Vinny's wife Flavia “7 Essential Kitchen Items You’ve Never Heard Of But Need To Have.”

-Vince's new book: Living Large: The Skinny Guy's Guide to No-Nonsense Muscle Building

Photos of Vince's brother Michael's impressive muscle gain

Study: Anabolic sensitivity of postprandial muscle protein synthesis to the ingestion of a protein-dense food is reduced in overweight and obese young adults.

-Podcast: “Dr. Two Fingers” Reveals His Teeth-Gritting, Body-Healing Secrets.

Do you have questions, thoughts or feedback for Vince or me? Leave your comments below and one of us will reply!

The Mysterious Micro-Workouts, Turning On Your Butt, Overdosing With Melatonin & More With The MindPump Guys

Click here for the full written transcript of this podcast episode.

Remember the guys from the MindPump Podcast: Sal, Justin and Adam?

If not, perhaps you didn't hear my podcast episode entitled “The Mysterious Kuwait Muscle-Building Phenomenon, The Too-Much-Protein Myth, Anabolic Triggering Sessions & More With The MindPump Podcast Crew.”

It's a definite must listen.

As a matter of fact, that episode turned out to be such a must-listen that a few weeks ago, I hopped on a plane and flew to San Jose, California to hang out with and record with these guys once again, and to delve into their extreme knowledge of all things fitness, nutrition, muscle building, fat loss, biomechanics, exercise physiology, psychedelics and beyond.

During the discussion that ensued, you'll discover:

-Why Justin is creating a special stick that can measure your central nervous system integrity…[16:35]

-The crazy form of electrostimulation that can simulate a 600 lb squat…[21:40]

-How you can recover with lightning speed by using a strategy called “trigger sessions”…[24:15]

-The special phone app that Adam uses to induce an instant “power nap”…[37:05]

-The shocking dose of melatonin Ben uses for jet lag, and why Sal think melatonin isn't such a good idea…[42:15]

-The best way to block blue light from screens, phones, street lights and oncoming cars…[46:35]

-Three proven ways to turn on your butt, deactivate your hip flexors and eliminate low back pain…[51:00]

-And much more!

Resources from this episode:

The Mindpump trigger sessions and MAPS programs

Ben's brand of blue light blocking glasses

Iristech software for blocking blue light on screens

Dr. Kirk Parsley's Sleep Remedy

My podcast with Jay Schroeder

Hip flexor deactivation MindPump video

Why your butt won't turn on MindPump video

-Core Foundation Training: How To Turn On Your Butt, Activate Deep Breathing & Decompress Your Spine (And Why I’ve Completely Changed My Morning Routine).

ELDOA Method

Deskbound by Kelly Starrett

Move Your DNA by Katy Bowman

Do you have questions, thoughts or feedback for Sal, Justin, Adam or me? Leave your comments below and one of us will reply!

How To Get Faster Fast, The Best Shortcuts To Power, Why Conventional Speed Training Sucks & More With Nick Curson.

Click here for the full written transcript of this podcast episode.

My guest on today's podcast is Coach Nick Curson, owner of Speed of Sport. He has produced multiple World, National, International, and Collegiate Champions. He is the head strength and conditioning coach for the famous ALA Boxing Gym in Cebu, Philippines and his primary areas of study are Eastern Bloc Strength & Conditioning, Plyometrics, Biomechanics, Exercise Physiology, and Rehabilitative Exercise.

Speed of Sport is owned and operated by Nick Curson. With over 18 years of experience in nearly every type of strength training modality, Nick has studied extensively with top scientists, sports trainers, strength coaches, Olympic lifters, physical therapists, bio mechanical engineers, professional boxing trainers, martial artists, and more to develop the unique system of training for speed that we discuss on today's show.

During our discussion, you'll discover:

-Why Nick is so into training the nervous system when it comes to full body performance (vs., say, the cardiovascular or muscular system)…[10:50]

-The training components Nick emphasizes that most other coaches and personal trainers don't…[14:40]

-Why heavy strength training is something that you shouldn't do very often vs. power and speed training…[24:30]

-How to strike a balance between muscle hypertrophy and muscle speed…[34:30]

-The best way to measure the speed of your muscles and rate of force development…[38:45]

-Why Nick always starts by training an athlete's feet and proprioception…[46:40]

-How this type of training can be used by endurance athletes like triathletes, marathoners and obstacle course racers…[54:32]

-How new “biohacking” headsets like tDCS can increase rate of force development, power and explosiveness…[58:45]

-Nick's top body weight exercises for developing speed…[61:40]

-And much more!

Resources from this episode: – use coupon BEN

Halo Neuroscience headset for transcranial direct current stimulation (tDCS)

Shuttle Systems plyometric machines

My interview with Jon Bruney on Neuromass training

The Bjornsen study Ben discusses (from Paul Jaminet's website)

The mPower device for measuring rate of force development

Do you have questions, thoughts or feedback for Nick or me? Leave your comments below and one of us will reply!

The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More!

Welcome to my brand new Weekly Roundup!

In one convenient post, you're about to discover the most important things I've noticed this week, including the latest news from the fronts of fitness, nutrition, health, wellness, biohacking and anti-aging research, the top photos, videos and stories from this week, upcoming events and speaking appearances, giveaways, specials and a host of other things you may have missed.

Let's do this!

Podcasts I Recorded This Week:

Why ADD And ADHD Are Good For You (And Supplements, Foods & Lifestyle Strategies To Help With ADD & ADHD).


What Your Poop Can Tell You About Your Health, How To Heal Tendons & Ligaments Faster, Natural Ways To Decrease Cortisol & More!


Popular Podcasts I Was On This Week:

I discussed my personal life with Hayden Wilson…

We explored my life journey, how I got to this point, what a ‘regular' day looks like, some of the experiments I've taken ‘too far', my podcasting journey of over 10 years, the 3 structured habits I live by, and much more.

Articles I Published This Week:

The Ultimate Guide To Biohacking Your Testosterone: 17 Ways To Maximize Muscle-Building, Libido & Anti-Aging.

Should You Use This Controversial Hormone Marketed As A Natural “Fountain Of Youth”?

This Week's Inner Circle News:

Inside the Ben Greenfield Fitness Inner Circle, my private forum for personal interaction with me and my family, my amazing wife, Jessa Greenfield, released her October Inner Circle Healthy Home Workshop this week. Check out the cover below to see the topics, and click here to learn how to live a more creative, natural, and simplified life!oct-2016-hhw

Upcoming Events:

I was at the Spartan Ultra Beast in Tahoe and the National Endurance Sports Summit in New Jersey, and, for those of you who couldn't make Tahoe or New Jersey, you can click here to RSVP and join me on October 29th For The Las Vegas Tough Mudder.

“… the hellish 24-hour endurance race, Tough Mudder Las Vegas features a challenging mix of desert mountains, lakefront scenery, and rocky terrain.”

You can click here to view the full Ben Greenfield Fitness calendar and all the events I will be at, and where you can join me for fun meetups, future events and conferences, races and more!

This Week's Most Popular Instagram Pic:

Jessa and I got a little romantic in Kauai…

This Week's Most Popular Tweet:

This Week's Most Popular Facebook Post:

A little Throwback Thursday…

This Week's Most Popular Snapchat Story:

I got a little crazy with ketones…

…but, as you may know, snapchat deletes stories after 24 hours of going live – you will have to follow me on Snapchat to find out why I drank $3000 of ketone esters and logged the whole experiment for you.

This Week's Most Popular Pin from Pinterest:

We were running wild with OCR – no wonder our top pin was all about my buddy Hunter McIntyre, pro endurance athlete, Broken Skull winner, BoundlessTV co-host, obstacle course racing champion and self-described macho man.

Cool New Products:

The world's top obstacle course racer, Hunter McIntyre, and me launched our new Obstacle Dominator – Obstacle Racing and Spartan Race Training Plan 2.0 (Full Digital Package).

“This is the groundbreaking, done-for-you obstacle training program designed by Greenfield Fitness Systems head coach Ben Greenfield and top Spartan athlete Hunter McIntyre. You can click here to go to the official page for this training package, or you can simply keep reading below to get details on all nine components of this complete obstacle racing and Spartan race training plan!”

…and, we're running a $20 discount – the $97 Full Digital Package is only $77 until Oct 31st.

Obstacle Dominator 2.0

Click here for everything else I have created, including supplements, books, gear, and more.

And…This Week's Big Giveaway:

We're giving away a sauna. Yep, a full-on, giant infrared sauna…

…and you can click here to enter to win a Clearlight Saunctuary Full Spectrum Infrared Sauna!

Only Clearlight Saunas have no EMF or ELF exposure, a 100% Lifetime Warranty and 500w Full Spectrum heaters with near, mid and far infrared.

Free shipping to the Grand Prize Winner is included! (total value $5995) Winner will be announced on Ben's mid-November upcoming sauna podcast.

Leave any questions, comments, or feedback below – or any news of the week that you think I should have added – and I will be sure to reply.  



Inside The Masochistic Mind Of The Top Obstacle Racer On The Face Of The Planet.

Meet my buddy Hunter McIntyre, pro endurance athlete, Broken Skull winner, BoundlessTV co-host, obstacle course racing champion and self-described macho man.

Men's Journal describes him as “the man behind the Spartan race empire”.

Competitor Magazine calls him the “rising star of obstacle racing”.

Men's Fitness acknowledges him as “the future of the sport”.

Yes, his list of accolades is indeed mighty impressive. Bad boy turned elite Spartan athlete, in 2011 he moved from New York to Malibu to give a shot at being a celebrity personal trainer and model. After running his first Spartan race on a dare, he placed near the top of the field and was quickly propelled into Elite Spartan status, rarely missing a podium.

This year, after some significant change-ups in his training program he's been absolutely destroying fellow elite competitors by as much as several minutes, which is considered to be a huge chunk of time in the obstacle course racing world…

…and now you're about to get an insider glimpse into his new training system, and the secret tactics he's been doing to absolutely explode his fitness through the roof, along with a unique mental biohack I learned from a Navy SEAL commander, a free video I filmed at my house that is jam-packed with grip strengthening tips and tricks, and much more…enjoy!


The Birth Of Obstacle Dominator

In case you hadn't heard, Hunter McIntyre and I, along with American Ninja Warrior and elite female Spartan Rose Wetzel host a free podcast called “The Obstacle Dominator Show“. On the show, we interview everyone from strongman competitors, to elite obstacle racers, the world's best strength and conditioning coaches, military personnel and more. 

Here's the Obstacle Dominator podcast archive. Take a listen if you dare to delve into something just a bit more casual, funny, occasionally explicit, more meat-headed and less geeky than my BenGreenfieldFitness show.

Anyways, a couple years ago, Hunter and I decided to produce a training program designed to target the unique functional fitness, nutrition and mental needs of obstacle and adventure racers. We creatively, intelligently and scientifically mashed up just about every training technique on the face of the planet – from Ironman triathlon-style training to marathoning to Crossfit to powerlifting to bodybuilding to rowing and created an obstacle race training plan unlike anything that had ever existed…

…a plan designed for the distinct purpose of getting people of all fitness and experience levels fit fast for obstacle racing, and allowing seasoned racers to absolutely dominate obstacle racing. It included an fully detailed training manual, a pro athlete insider interview series, obstacle video instructions, a how-to manual for building your own obstacles, a top secret controversial interview with Spartan CEO Joe DeSena, a complete nutrition plan for obstacle training and racing, and plenty more.

We call it the Obstacle Dominator plan.

But this year, things changed.

This year, as I mentioned earlier, Hunter mysteriously changed his entire training approach and suddenly got way faster. And even stronger. And more ripped. And amazingly, somehow built massive amounts of endurance and stamina at the same time.

He changed up everything from his running style, to his weightlifting workouts, to his conditioning routine – we're talking everything – and instead he adopted a style of training he calls “hybrid” training, which we outline in detail in our new, upgraded version of the Obstacle Dominator training plan. We call it Obstacle Dominator 2.0.

Curious what this hybrid training approach looks like?

I certainly was.

But despite professional athletes tending to hold their training cards close to their chest, Hunter actually spilled the beans on his whole approach and shared his new training approach with me. Below I'm going to give you a few samples of exactly what his new training strategies look like. Whether your goal is to absolutely crush your next Spartan race, Tough Mudder, Rugged Maniac, Warrior Dash or any other crazy obstacle event, or whether your goal has nothing to do with obstacle racing but you instead just want to build massive simultaneous gains in both strength and endurance, you're about to discover exactly what it is the mighty Hunter has been up to…

…and after you check out his hybrid training below, keep reading to the end of the article, because I'm also going to show you how you can combine these techniques with massive amounts of grip strength, and a crazy mental biohack that will leave your head spinning, quite literally.

Hunter's Hybrid Training

Let's begin with how Hunter now approaches his off-season. While I'm not going to fill you in on his entire conditioning routine (at the end of this article, I'll tell you how you can get access to that), you'll find his strength building routine, which is a key component of the off-season, to be quite unique. It's a process that basically pounds the same muscles and movements over and over and over again, building copious amounts of muscle memory, muscle fiber, neuronal connections and strength.

Below is a sample from Hunter's off-season routine, pulled straight from our new Obstacle Dominator 2.0 system. You simply repeat the following two workouts on back-to-back days, then rest every third day. Hunter will continue a routine like this for a full 8 weeks of the off-season to build an unstoppable core, legs and upper body.

Day 1: Legs/Core

A. Front Squat 4×8

B. Bulgarian Split Squat 4×12 Each Leg

C. Hang Power Clean 4×5-8

D. Sled Push 4x100m (progressively get heavier)

E. Back Extension 4×15 (progressively get heavier)

F. Ab Roller 4×15-20

G. Weighted Leg Raises 4×15 Each Leg

H. Weighted Russian Twist 4×60 seconds

Day 2: Push/Pull

A. Barbell Push Press 4×10 (Feel Free To Use Dumbbell)

B. Barbell Row 4×8

C. Weighted Dips 4×8-10 Slow On Negetives

D. Weighted Pull Ups 4×10

E. Max Effort Diamond Pushups– 3 Sets

F. One Arm Dumbell Row– 4×12 Each Side

G. Dumbbell Curl And Press– 4×12

Now don't get me wrong: Hunter doesn't train like this all year long. Instead, once he gets closer to race season, he really begins to dive deep into a form of “hybrid training” designed to create a more race-specific stimulus. For instance, running while performing gymnastic movements and weight lifting movements will create a similar environment to that of race day, and even if you're not planning on completing an obstacle race  anytime soon, also develop a unique combination of functional fitness, aerobic capacity and strength.

So here's a sample from the Sprint/Short Distance Obstacle Race Week Two, again pulled straight from the new Obstacle Dominator 2.0 training plan.

Week Two Short Distance:

Monday Conditioning – Fitness Test: Do an easy 15 minute warm up jog. Then perform a 30 minute max distance test. Your goal is to cover as much ground as possible in 30 minutes. It is best to start off slower and have negative splits toward the end. Use the final 15 minutes to cool down. Record results.

Tuesday Strength – 10 minute 180 bpm warm up run, then:

5×10 box squats, focused on strong positioning

5×5 Turkish get-ups

5×10 box step-ups – add weight to each set

Wednesday Conditioning – Cross training with 30-60 minute row or bike – if your legs are feeling fresh, complete on heavy resistance.

Thursday Strength – 20 minute AMRAP (as many rounds as possible) for 800m run, 6 ground to shoulder with boulder at 45/80, 8 pull-ups, 10 burpees and 10 min 180 bpm cool down run.

Friday Conditioning – up to 60 minute recovery run – practice 180bpm pacing (90 steps per minute). Purely aerobic, conversational, easy.

Weekend Long Run – up to 90 minute road or trail run with little to no hills at 75-80% – practice 180bpm pacing.

As you can see, Hunter is big into blending a lot of aerobic “overdistance” work, even for shorter distances, with extremely intense strength and high intensity workouts. This is similar to the “Polarized” model I talk about in my Beyond Training book – a model used by many of the world's top cross-country skiers, marathoners, swimmers, cyclists, and other endurance athletes. But in the case of Hunter, he's added a unique strength-training twist.

Next, let's take a look at how Hunter's hybrid model that we use in the new Obstacle Dominator 2.0 would look for week 11 of a Super Spartan or other longer distance race preparation…

Week Eleven Long Distance:

Day 1 – Fartlek training: 45 minute run session comprised of: 1-5 minutes hard, 10-12 minutes hard, 16-20 minutes hard, 25-30 minutes hard, 35-45 minutes hard. Use the first 15 minutes to warm up slowly while breathing through your nose. Use the last 15 minutes of the hour to cool down.

Day 2 – Cross training: 60 minute row or bike at 75%, then:

1. 4×10 TRX hamstring curls.

2. 4×10 suspended TRX lunges.

3. 4×15-20 TRX row

4. 4×10-15 super slow atomic push-ups

Day 3 – Easy run: 90 minutes at 75% (use metronome or watch for the first 10 and last 10 minutes to complete 4-6 stride outs where you make sure stride rate is at 180bpm)

Day 4 – Hybrid strength:  7×3 dead lift – progressively add weight until form begins to break. Rest 5 minutes. Complete Crossfit Jackie. Rest 10 minutes. Complete Crossfit Helen (only move to Helen if you feel that you have the energy and ability to do with proper biomechanics).

Day 5 – Long mountain run: 150 minute run at 75%. Bring your race pack and fuel – complete this run in the mountains or on rolling hills.

As you can see, Hunter's new hybrid training style is a potent blend of heavy, hard strength routines combined with long, easy aerobic work – a unique model indeed. 

In our new Obstacle Dominator 2.0, we combine this type of hybrid training with Hunter's little-known tips, techniques and training strategies for maximizing every last second of your workout, and gaining the ultimate combination of speed, strength and stamina that a guy like Hunter possesses, including things like the best tools you can own for obstacle course training, mobility and stability how-to’s, the best ways to cross-train for obstacle course racing, periodization and base-building decoded and easily broken down, how to choose the ideal race for you, a potent running form system for ultimate efficiency and economy, tapering tips for the last week before your big race….

…along with 30 day training bonus for using Hunter’s secret weapon (something called “the sled”), and of course, a completely new 12 week short distance, 12 week middle distance and 12 week long distance obstacle race training plan.

But we didn't stop there. We wanted to deliver even more tips to completely take the guesswork out of training, fueling and racing. And hence the birth of our seventeen Obstacle Dominator 2.0 Video Modules.


Module 1 of 17: The Grip Strength Video

To develop these how-to video modules, I invited a videographer up to my house for a full 12 hour day of HD filming on every nitty-gritty detail required to tackle everything from grip strength, to spear throwing, to climbing walls, climbing ropes, doing burpees with ease, barbwire crawling, race pacing and beyond. We coached 23 participants through every aspect of obstacle racing and filmed the whole thing.

We then condensed this entire videoshoot into three hours of footage and seventeen separate modules that we also include in the new Obstacle Dominator 2.0 program. To get a taste of what I mean, take a look at module 1 “Grip Strength” below:

Below each of the seventeen video modules inside the program, you get all the little notes and tips from the video in written form, like these ones for grip strength:

Technique Tips:

-If hands above heart, move fast.
-If hands below heart…move fast!
-Thumbs-on grip: more biceps/forearm
-Thumbs-off grip: more lats
-Experiment with & without gloves


phase I:
-Wrist/hand/finger openers
-Hand grip trainer
-Hand expander bands
-Deep tissue forearm / elbow massage

phase II:
-Dead hangs thumbs-on
-Dead hangs thumbs-off
-Pull-ups thumbs-on
-Pull-ups thumbs-off
-Carries thumbs-on

phase III:
-Sandbell rows
-Carries pinch-grip
-Sideways pull-up position shuffles
-Fingertip pull-ups
-Towel hangs

Practical things to practice:
-Dead hang for time.
-100 yard downhill, 100 yard uphill with alternating sandbag grip.
-Self trigger-point massage of medial and lateral elbow.

When you get Obstacle Dominator 2.0, you immediately get an email to your inbox with a link to each video, along with a downloadable .pdf of Hunter's entire new hybrid training program, and also, of course, each and every one of the components of our very first Obstacle Dominator system – the original videos, audios, nutrition plan, insider interviews, build-your-own-obstacles guide, etc.

We even reveal what Hunter learned while training at famed running coach Richard Diaz's “secret lab” in California, how he used that training to get his muscular body to run just as fast as the skinny guys who are moving faster than a five minute mile during obstacle races, and how you can use the same techniques.

And finally, we next met with a former Navy SEAL Commander to throw an extreme mental training audio and booklet into the plan. Let's take a look at that, shall we?


The Ultimate Mental Biohack

Enter Navy SEAL commander Mark Divine, who was ranked as the #1 trainee of SEAL BUDS/class number 170 and who served nine years on active duty and eleven years as a Reserve Seal, retiring as Commander in 2011.

But Mark isn't just a SEAL. He is an accomplished martial artist with black belts in Seido and Goju Ryu Karate, a military hand-to-hand combat certification in SCARS and senior ranking in Saito Nijutsu, a teacher trained in Ashtanga Yoga, creator of the innovative KOKORO Warrior Yoga program, and a guy I'll be honored to grace the stage with at the Unbeatable Mind Retreat December 2-4 in San Diego.

Last month, to put the finishing touches on the new Obstacle Dominator 2.0, Hunter and I sat down with Mark to learn how to become the ultimate mental machine, how to decode the mental game of hard workouts, painful crucibles, masochistic races and seemingly impossible obstacles, and how to build a mental game that rivals the greatest warriors on the face of the planet.

Take breathing, for example. Mark is a big fan of something called “holotrophic breathing”, a technique I discuss in my detailed report here from my experience at SEALFit academy.

Holotropic breathing is a technique developed in the mid-1970s by a guy named Dr. Stanislav Grof, who developed it as a means of simulating the psychedelic experience of LSD without actually using the drug itself. It is designed to allow you to experience deeper levels of your psyche than are usually available in your normal waking state.

You begin by lying on a mat with eyes closed. You begin by breathing slowly and deeply during this initial relaxation period as you allow all parts of your body to relax. The lights should be dimmed and holographic or holotrophic music like this should be played at a sufficient volume to block any external noise (my friend Jesse Lawler of SmartDrugSmarts has an excellent Spotify playlist and podcast on holotrophic breathing here).

Once the music begins, you accelerate your rate of breath to a point near hyperventilation. The goal is to continue breathing deeply, but to do so quickly, breathing in through the nose and out through the mouth. Remaining on your back, you continue breathing like for thirty minutes up to three hours (yep three hours!) while the music is pumping. Some coughing or choking feelings are not unusual, and you may find yourself writhing, dancing, crying, laughing, shivering, speaking or any of a variety of other possibilities, including feeling completely detached from your body.

Once the music fades, you gradually resume a normal rate of breath. When you’re ready, you open your eyes and allow the light in the room to return to normal. During a holotrophic session with Commander Divine, I've personally experienced breakthroughs in areas like my reason “why” for doing what I do, my relationship with my kids, emotional cleansing, crying, and a host of other intense mental and emotional experiences – all drug-free and simply by using a “biohack” of music and some really hard breathing.

Pretty cool, eh?

In our one hour audio interview and full accompanying transcript from the chat, you’ll discover much more, including Commander Divine’s top mental tactics that really work when you’re preparing to go into the pain cave and when you’re in the pain cave, such as:

-How to breathe (and how not to breathe) when the going gets tough…
-The exact visualization techniques used by the world’s fiercest soldiers…
-Tools to forge the resiliency and mental toughness necessary to succeed, even at an elite level…
-Mark’s practical tips for starving fear and feeding courage…
-How to use Mark’s “5 Mountains” of self-mastery to control your emotions perfectly…
-Mark’s three-sphere awareness system…
-The five most critical mental toughness skills you must possess to truly dominate…
-How to embrace the suck and block out pain when the going gets tough…
-And much more…

This guy trains the greatest warriors in the world to never crack under pressure and to literally 20x their physical and mental capabilities, and now you get his most potent secrets in the new Obstacle Dominator 2.0.


So that's it.

That's how the most macho obstacle racer on the face of the planet now trains, using his unique hybrid training system. 

That's how you can get your hands on a complete bundle of obstacle racing how-to HD videos, shot at my house in Spokane, Washington.

That's how you can tap into the unbeatable mind of a Navy SEAL Commander.

And that's all just a tiny, tiny sample of the brand new Obstacle Dominator 2.0 training system developed by Hunter and I, in which we spell out and describe all the workouts, exercises and everything else you need to train like a true obstacle racing pro in this new version.

In addition to all the race-proven material we already have in the original Obstacle Dominator, in Obstacle Dominator 2.0 we’ve unveiled Hunter’s underground training secrets, produced an official obstacle course racing manual jam-packed with new tips, released a mental training plan we worked on with a Navy SEAL commander, added over three hours of new obstacle training and racing video instruction, and plenty more.
And, in celebration of our launch of the new program, until October 31 at midnight Pacific, you get the entire program instantly downloaded to your computer at a heavily slashed price…less than the cost of a single personal training session. You can click here to see exactly what that new slashed price is, and to check out even more components of the new Obstacle Dominator 2.0.

Whether you want to race a Spartan, Tough Mudder, Rugged Maniac, Warrior Dash, or any other obstacle race on the face of the planet, this is everything you need for supreme confidence and superior fitness – something we like to call “obstacle domination”.

Zero guesswork.

Complete confidence.

And a big smile on your face at the finish line.

Enjoy the new program and the new price. Leave your comments and questions below, and either Hunter or I will jump in to reply (and of course, be sure to grab your Obstacle Dominator 2.0 training program now as it's flying off the website like hotcakes).

10 Of My Go-To Insanity Workouts, A Documentary You Must See & A Free Book From Me.

Yesterday, I raced the brutal Spartan World Championships at Lake Tahoe.


Yep, as part of my quest this year to complete the intense, masochistic crucible called the “Spartan Delta”, I logged 30+ mountainous miles of barbwire crawling, heavy bucket carries, rope climbs, cold water plunges, log flips, boulder carries and all other manner of obstacle racing madness in a special flavor of Spartan racing called the Spartan “Ultra-Beast”.


Well, to really wrap your head around why, you should watch my buddy Scott Keneally's highly entertaining, thoughtful and funny documentary “Rise Of The Sufferfests“, which explains exactly why folks like me do what we do, and why you should consider it too if you haven't yet. It's well worth a watch (and I only see about one movie every few months, so that says something, right?).

As a matter of fact, obstacle course races and mud runs like the Spartan, Tough Mudder and Warrior Dash are now sweeping the nation. From 20,000 participants in it’s 2010 debut year, the Tough Mudder logged nearly 700,000 participants in 2013. With 350,000 participants in 2012, 60+ events in 2013, and featuring over 100 events in 2014, Reebok Spartan Race is one of the fastest growing events in the world. Tough Mudder and Spartan Race are the industry leaders and rivals, with each having about 2 million competitors enter its races since launching in 2010. The Warrior Dash (which caters to a less hardcore audience thanks to its shorter 3-mile courses) staged its first event in 2009 and has since drawn 2.5 million participants.

You get the idea. This sport is now dwarfing marathoning, triathlon-ing, and beyond – and there's even a quest to get Spartan racing into the Olympics (I raced the test course in Dallas a few months ago and if Spartan does go to the Olympics, I guarantee it will be a thrilling spectator-style short course event).

The cool, convenient thing is that when you train for an obstacle race, you not only build full body fitness that allows you to hoist heavy sandbags over your head, but you also build the mobility to crawl under barbwire, the resilience to dive into cold mud pits, and an overall uncanny ability to conquer the unknown and withstand just about anything that gets thrown at your body.

So in this article, I'm going to give you 10 slightly insane obstacle training workouts that will spice up your workouts like nothing else, and completely redefine the way you train. You don’t need much equipment for these – just some heavy stuff and the willingness to tolerate physical discomfort.

Ready? Let’s jump right in. If you can tackle just a few of these a week, you’ll be ready to race obstacle courses – or at least be a helluva lot tougher.


Obstacle Course Workout #1: Butt Burner

A simple workout that requires just you and your body. And buns of steel.

–  400M walking lunges
– Run max distance for 5 minutes
– 400M walking lunges
– Run max distance for 4 minutes
– 400M walking lunges
– Run max distance for 3 minutes
– 400M walking lunges
– Run max distance 2 minutes
– 400M walking lunges
– Max distance run for 1 minutes


Obstacle Course Workout #2: Battle Rounds

Perfect for when you have one set of dumbbells and you want a lung-sucking workout that includes some significant load lifting.

Try this one wearing a Training Mask (yep, the science is legit in terms of carbon dioxide overload and inspiratory/expiratory muscle training, and you can use 15% discount code Green1 here). Do 3-5 rounds for time of:

–  50 leg levers
– 40 mountain climbers
– 30 burpees
– 20 kettlebell or dumbbell swings
– 10 dumbbell manmakers (40lb men/25lb women)


Obstacle Course Workout #3: The Running Bear

It’s called the bear because it feels like you have a bear on your back. Enjoy that feeling.

– Do 10 Bear complex using 95lbs for females or 135lbs for males. Then run 1 Mile.
– Then 8 Bear Complex, followed by running 800M.
– Then 6 Bear complex, followed by running 400M.
– And finally 4 Bear Complex followed by 200M and a final 2 Bear Complex.

The Bear Complex is a deadly five-lift complex consisting of a power clean, front squat, push press, back squat, and second push press. Completion of all five lifts counts as one rep. You choose between five sets of five reps, or five sets of seven reps, and rest for five minutes between each set either way.


Obstacle Course Workout #4: Sandy Stairs

All you need for this is something heavy to carry and a flight of stairs. You get to work your core during your “rest periods”. You're welcome.

– Find a flight of stairs, preferably 3-5 flights
– At bottom of stairs, do 5-10 sandbag, rock or dumbbell clean and jerks (here’s how to make your own sandbag)
– Carry sandbag to top of stairs. Carry sandbag back down stairs.
– Set sandbag down and hold plank position for 60 seconds.
– Repeat for as many rounds as possible in available time.


Obstacle Course Workout #5: Row Your Boat

Don’t have a rowing machine? Then use a bike. But double the distance if you do it on a stationary bike.

Row 1000m, rest 2 minutes, row 800m, rest 90 seconds, row 600m, rest 60 seconds, row 400m, rest 30 seconds, and finally row 200m for an all out effort. Finish by hopping off the rowing machine for 30 burpees.


Obstacle Course Workout #6: Hotel Room Workout

I travel a ton and do body weight workouts like this quite a bit. I’ve also done similar workouts (without the cold shower of course) in airport terminals, parks, etc.

As many rounds as possible of:

10 lunge jumps per side
– 15 burpees
– 20 box jumps onto bed 
– 25 chair dips
– 30 jumping jacks
– Finish with a 2-5 minute cold shower

Oh, and if you didn't listen to this podcast I just recorded on the best way to do body weight training, you need to.


Obstacle Course Workout #7: The Wrestler

You’ll feel like you’ve been in a wrestling match after this one. It's admittedly a bit advanced.

Complete 3 rounds of:

– 75 burpees
– 30 squat tosses with sandbag
– 10-30 pistol squats each leg
– 10-30 pull-ups
– 5 rope climbs


Obstacle Course Workout #8: 5×5 With Sprint Finisher

This one gives you a very good combination of strength, speed and muscular endurance. Recover 60-90 seconds between the big weight training sets, and by “recover” (you guessed it), I mean do things like bird dog exercise, flutter kicks, clamshells, stretching, walking, etc. Not Snapchatting.
5 sets of 5 reps of:

– Deadlift
– Backsquat
– Shoulder Press
– Power clean
– Finisher: 10×30 second sprint at 8-10mph on 8-10% incline


Obstacle Course Workout #9: Hotel / Stairs Workout

A very good option for when the hotel gym is crappy.

Run one flight of stairs one step at a time. Stop on landing for 20 second isometric squat.
– Run next flight of stairs two steps at a time. Stop on landing for 20 push-ups.
– Run next flight of stairs by box jumping as many steps at a time. Stop on landing for 20 mountain climbers.
– Repeat for as many flights as possible.


Obstacle Course Workout #10: The Stairmaster

If you really fancy yourself as fit, try going from 5 to 1 minute, and then back up.

– 5 minutes hard stair climb, 100m walking lunges with 40lb dumbbells
– 4 minutes hard stair climb, 100m walking lunges with 40lb dumbbells
– 3 minutes hard stair climb, 100m walking lunges with 40lb dumbbells
– 2 minutes hard stair climb, 100m walking lunges with 40lb dumbbells
– 1  minutes hard stair climb, 100m walking lunges with 40lb dumbbells



Sure…to a puriust weight lifter or purist endurance runner, these workouts seem like a vaudevillesqe freak show. But you'd be surprised at the big increase in stress resilience, lactic acid tolerance, lung capacity and other important physiological parameters you can train with relatively little time when you sprinkle these in just a few times a week.

What do you think? Do you plan on trying any of these? What are your toughest workouts? Your key workouts? Your favorite workouts?

Share in the comments section below. I'm going to choose my favorite, or most insane workout, and I'm going to send you a signed copy of my book “Beyond Training“. Let the Sufferfest begin (and yes, check out that Rise Of The Sufferfests movie here, it's worth watching).

The Art Of Hacking Your Brain Without Smart Drugs: A Podcast With Immersive Journalist, Adventurer & Author Neil Strauss.

Click here for the full written transcript of this podcast episode.

Neil Strauss is an American author, journalist and ghostwriter, perhaps best known for his controversial best-selling book The Game: Penetrating the Secret Society of Pickup Artists, in which he describes his experiences in the seduction community in an effort to become a “pick-up artist.” He is a contributing editor at Rolling Stone and also writes regularly for The New York Times.

But Neil's interests go far beyond “seduction”.

For example, in his book Emergency: This Book Will Save Your Life, he spent three years surviving amongst survivalists, tax-dodgers, billionaire businessmen, and the government itself, and the book was hailed by Rolling Stone as an “escape plan” for the current world crisis.

When I visited Neil's home in Malibu to record this interview, I found myself immersed with Neil in everything from advanced virtual reality game playing, crazy underwater pool workouts, surfing with internet celebrities and drinking “billion-dollar smoothies”, all of which you'll hear about in this podcast recorded from Neil's kitchen.

During our discussion, which gets slightly explicit at times, you'll discover:

-Exactly how to do an underwater pool workout like Laird Hamilton…[7:25]

-The ingredients of the “billion dollar smoothie”…[12:50]

-Why Neil and I were surfing with internet celebrity Cameron Dallas prior to recording the episode…[16:20]

-Why Neil is so interested in advanced virtual reality gaming…[18:20]

-Why Neil checked himself into sex addiction therapy…[22:30]

-Neil's uncomfortable volley of questions to me in which I potentially throw my Mom and Dad “under the bus”…[36:40 & 55:00]

-Neil's three steps for “rewiring” your brain without the use of smart drugs or biohacks…[45:30 & 63:00]

-Why Neil paid to get thrown in the back of a trunk with his hands ziptied together…[77:30]

-And much more!

Resources from this episode:

-My podcast with Laird Hamilton and Gabby Reece about underwater workouts

-The book “Rules of the Game

The book “The Truth: An Uncomfortable Book About Relationships

The book “The Game: Penetrating the Secret Society of Pickup Artists

The book “Everyone Loves You When You're Dead: Journeys Into Fame and Madness

-The book “Radical Honesty” 

-The book “Superlife” 

Intranasal oxytocin 

Do you have questions, comments or feedback for Neil or me? Leave your thoughts below and one of us will reply!

A New Way To Get Unstoppable Conditioning, Maximum Strength, Speed, Power & Muscle…In 3 Hours Per Week (Or Less).

Click here for the full written transcript of this podcast episode.

On several recent podcasts, I've mentioned that (especially when I've been traveling and have limited equipment), one of my key, go-to workouts is a program known as “Neuro-Mass“, which I now consider to be one of fastest methods for developing power and strength with little more than your own bodyweight and, optionally, a kettlebell or two, adding slabs of functional muscle to a lean frame quickly, and building muscle recruitment and explosiveness in a smart, systematic way. 

Neuro-Mass gives you the exact protocols you need to create an impressive, functional, athletic physique, combining the best kettlebell resistance and bodyweight exercises with a new cutting edge training method called “Neuro-Sets“.

These Neuro-Sets, comprised of grinds, isometrics and explosive movements, create rapid physique transformation. While most training programs only focus on one approach to create growth or lean muscle or power or strength, Neuro-Mass uses multiple stressors in a single workout to create a better and smarter body, developing pure power combined with amazing capacity for sustained and continual strength output.

The entire program was designed by this episode's podcast guest: Jon Bruney.

Jon's exploits as Guinness World Record-holding strongman have been immortalized in Ripley’s Believe it or Not and seen on NBC’s: America’s Got Talent, The Today Show and TruTv’s Guinness World Records Unleashed.

A true renaissance man in the realm of strength-development, Jon is a best-selling author, world-class trainer, coach, motivational speaker, strongman, and pastor. Jon’s work with competitive athletes includes Olympians and NFL players. He is the author of the best-seller “Neuro-Mass – The Ultimate System for Spectacular Strength”. He also writes a training series called “Foundations” which is featured in MILO, widely considered the world’s most prestigious strength training journal. As co-owner of Submit Strength Equipment, Jon has been responsible for the design of numerous pieces of cutting-edge training equipment now in use around the world. Jon is also a veteran of numerous trainer certification courses.

During our discussion, you'll discover:

-Why one of Jon's favorite tricks is to attach two Harley-Davidson motorcycles to his body…[11:15]

-How to start each set that you do with something called a “grind” to stimulate maximum muscle recruitment…[17:40]

-The best way to breathe if you are lifting a weight to maximize muscle tension…[21:45]

-Why Jon is such a fan of the Powerlung, and also putting a paper bag over his face…[24:10]

-A surprising training trick you can do with a yoga block while you are sprinting…[33:45]

-Why you should create “controlled trauma” in a muscle during an exercise…[36:40]

-The reason most people do isometric exercises like a wall squat the wrong way, and how you should actually do it…[43:00]

-How to exhaust a muscle completely with nothing more than a bath towel…[44:25]

-And much more!

Resources from this episode:

-Book: Neuro-Mass – The Ultimate System for Spectacular Strength

-Magazine: MILO

The Powerlung



Captain Of Crush hand grip strengthener

Do you have questions, comments or feedback for Jon or me? Leave your thoughts below and one of us will reply!

3 Healthy Alternatives To Pokemon GO.

It's that time of week again – the day when I give you a sneak peek at practical, quick and dirty fitness tips from this week's Get-Fit Guy article.

See, each week, over at the Quick & Dirty Tips Network, I produce a free, easy-to-read article, accompanied by a short 5-10 minute audio version of that article. Everything there is focused on the latest fitness research, exercise news, and quick and highly practical muscle gain, fat loss and physical performance tips. It’s called “The Get-Fit Guy’s Quick & Dirty Tips To Slim Down & Shape Up”.

Here's your sneak peek from this week's article, “3 Healthy Alternatives To Pokemon GO

“…I was recently reading the article The dangers of Pokémon Go: Kids’ brains are vulnerable to virtual and augmented reality, which reported on how researchers conducted three separate studies with over 1,600 video gamers and found that many showed strange post-game hallucinogenic-like effects: hearing or seeing aspects of the game hours or days after they had stopped playing, including sound effects, music and characters voices, explosions, sword swipes and screams. One gamer reported hearing someone from the game whispering “death” for several days after they had stopped playing while another reported seeing images from the game randomly pop up in front of their eyes….”

Want to take a deeper dive? Read the whole article? Grab the audio version? Click here to go check it out now or bookmark for later.

Finally, if you have your own ideas for future fitness articles you'd like to see me write, leave your ideas in the comments section below.

3 Practical Tips To Keep A Long Road Trip From Making You Fat, Sick And Unhealthy.

It is no secret to my friends and family that I personally detest long road trips in the car.

Even when driving through the most pristine of scenery – from great state parks to winding river roads to epic mountain passes – I'd rather be bicycling, hiking, or simply getting to where I'm going as fast as possible on an airplane. Something about sitting in a car just drives me nuts.

But not so for my friend Warren Pole, an ultramarathon runner, co-founder of an endurance nutrition company, and a guy who just completed a 3-month, 11,000-mile, 21-state rollercoaster of back-to-back 16-hour days driving a van across the US.

And while I've discussed in Podcast #308 how I keep grip training devices and lung training devices in my own vehicle and book bag to stay fit even when I'm on a long car ride or airplane trip

…I've written the article “4 Ways to Burn More Calories on a Road Trip“…

…and I've even snapchatted the 50-50-50 workout my friend Matt and I recently did on a road trip through Montana (that's 50 burpees and 50 kettlebell swings every 50 miles)…

…I've never delved into the nitty-gritty details on how to tackle an extremely long road trip like the one Warren just completed.

So, without further ado, here are Warren's top tips for keeping a road trip from making you fat, sick and unhealthy, and stumbling out of your car with stiff muscles while burping up the nasty bag of trail mix you bought at the last convenience store you passed.

The Problem With Road Trips

Whether you're traveling for business or pleasure, a long road trip can hurl a wrecking ball through your best training and nutrition intentions, leaving them lost in a tangled heap amidst a sea of shifting schedules, alternating timezones, all manner of meetings, and the random delights of eating on the move, at the mercy of every menu but your own.

No doubt about it…life on the road and fitness make for terrible bedfellows.

Or at least that’s the story we tell ourselves, probably because it is a perfect excuse for the missed workouts (“hotel didn’t have a gym”), the Dunkin' Donuts for breakfast and burgers for everything else (“it was all I could find”), as well as the compounded nights of messed up sleep (“everyone wanted to stay out late”).

But a story is just what this is and like any story, it can be changed. You're the author of your own story and, conveniently, you are always everywhere you go. So if you change your traveling story to the one you want, e.g. “I stay fit or get fitter when I travel”, it's suddenly your call. If you pack your virtual wellbeing suitcase with the tools and strategies to do just that, then you can deliver on that new story wherever you are.

For me, as someone who loves fitness (35-plus ultramarathons and counting), eats a primarily plant-based diet, loves healing, ancestral nutrition (the dietary changes I've made in the last 6 years have made me faster, stronger and have eliminated a lifelong dependency on asthma inhalers), and who spends half of every year traveling for work (I co-founded an endurance nutrition company in 2012 that is now open in 25 countries worldwide), I’ve had to learn all this the hard way.

That may be bad news for me, but it's good news for you because all you need to do is read this, pick the tips and tricks you like, and drive into your next road trip safe in the knowledge that you’ll be bringing every ounce of fitness you want back home with you, rather than leaving it behind on the road.

What you're about to read are the exact strategies that I used during my company's US launch tour, which involved a 3-month, 11,000-mile, 21-state rollercoaster of back-to-back 16-hour days.

Not only did I weigh the same at the finish as I did at the start, but I was also equally fit, as confirmed by the tests on my Polar V800 watch, which showed the exact same fitness test score before and after. More importantly I arrived back in my hometown of London able to effortlessly pick up right away with my regular training partners.


One last important point before we dive in…

…this is not about denial or unnecessary self-sacrifice, but rather about carrying the wellbeing mindset and plan you use at home away on the road and sticking to it. So if you’d be happy to have an occasional few beers and night out with friends at home and the same opportunity presents itself on the road, then go for it.

But the key is to stay in the driving seat to maintain the balance you want with both diet and exercise, regardless of where you are.


Tip #1: Take Your Morning Routine Everywhere

A good morning routine is the stuff of champions, and few world class performers in any field are without one (here is Ben's routine). Your routine should require no brainpower, saving that precious fuel for the day’s meatier tasks.

For myself and my wife (and fellow business co-founder/road-tripper) Erica this means hopping out of bed for 15 minutes of meditation and 20 minutes of yoga before breakfast.

The meditation is a pressure release for the stresses of modern life and building a company, plus it’s a fitness and wellbeing booster. Excess stress means excess cortisol and adrenaline, which both reduce strength and performance, as well as increasing long term risk of serious mental and physical illness.

The yoga takes the sting out of long days at the desk or riding the “planes, trains and automobiles” merry-go-round. It’s also a great daily shot of prehab and rehab for running. Add in the meditative benefits and yoga’s a straight win-win.

To keep this power-packed duo on hand at all times we recommend one app and one website, both of which can be carried on your smartphone.

-The smartphone app Headspace: Headspace meditation is a simply brilliant series of guided meditation that delivers the goods without being too woo-woo weird. It’s perfect if you want to establish a meaningful meditation practice but find the heavy hippy vibe that often accompanies many aids off-putting as we did.

Treat your Headspace meditation like morning training. Lay out clothes the night before to hop into as soon as you wake up so you can just pop your headphones in and get to it without complications. This increases your chances of success tenfold

-The website DoYogaWithMe: DoYogaWithMe is simply the bomb for online yoga courses. You can choose from loads of sessions with great instructors from 10 minutes to an hour-plus, from beginner to intermediate and across every style of yoga imaginable. Most are free, paid options exist too. Don’t know where to start? This Vinyasa Vitality is one of our favorites.

Get used to doing your yoga with no mat – it’s one less thing to carry, particularly when traveling light. 99% of all yoga moves are fine even on pavement, and for the ones that aren’t, a towel or t-shirt under the knee or elbow or hip in question covers it. All you now need for yoga is one smartphone and a pair of shorts.

After the morning routine comes breakfast, which means it’s time to dive into…


Tip #2: Plan Your Nutrition

Planning is almost everything when it comes to maintaining a dietary sweet spot as you travel. I say “almost” because without the right mindset to fuel it, all the planning in the world is useless. This means you need to have the plan and plan to use it.

Having experimented for years with the diet that works best between us, what is ideal for Erica and I is eating almost entirely plant-based and gluten-free. This is the most challenging diet to maintain on the road in the western world because food on the move here is uniformly built around meat, cheese, mayo, butter and bread.

But whatever your diet desires are, you can rest that assured everything you're about to read has been fully road tested and is guaranteed shockproof – meaning that if these strategies can maintain a plant-based diet under extreme duress across Europe and the USA, they can most likely maintain just about any diet you plan for your next road trip.

We actually dialed in our skills in this arena while crewing endurance beast Luke Tyburski on his “Ultimate Triathlon“, which was a 12-day, 1,250-mile solo triathlon from Morocco to Monaco. Luke fueled exclusively with our products and plant-based real food throughout, while all his crew members ate fully plant-based too. We're not saying that you must eschew meat on your next long road trip, but just want to ensure you're fully informed that we did indeed figure out a way to squeeze in a lot of vegetable-based meals and avoid simply chomping on beef jerky for our entire adventure.

Keeping everyone fed during that series of crazy 20-hour days during the Ultimate Triathlon, with nothing but what we could find in the rare Spanish and French markets we had time to stop at, was indeed one hell of an education.

Not only that, but since then, Erica and I built upon those lessons to stay strong, powerful and energized for our company's USA tour. During our 3 month stint we ate like kings (and queens), didn’t touch a bite of traditional road food, maintained great energy and focus, and did it all for less than a daily junk food budget.

Here’s how…

1. Build A “Nutrition Kit” (for 2-4 people)

Here's what you need for your kit…

-A big plastic crate, with a lid. This is going to become your kitchen, to be whipped out of the car for instant mealtimes anywhere from rest areas and roadsides to motel rooms and kitchenettes. Size is everything. If in doubt buy a bigger crate than you think you need – having everything easily accessible in one place makes all the difference. Also make sure the lid seals. We used 64 liter boxes from Staples.

-Tupperware. Hit Dollar Tree and stock up. Too much is never enough, as lids always disappear mysteriously like socks in the wash. If you really want to follow all Ben's rules about not eating out of plastic, then use Pyrex glass containers instead.

-Kitchen essentials. Cutlery, peeler, tin opener and bottle opener (even self-catering places rarely have these) a sharp knife for chopping, one chopping board, water bottles and plastic plates. Don’t forget the washing up liquid. A large plastic bowl for mixing up salads on the move is also mighty handy and wet wipes are a lifesaver for ‘washing up’ on the move

– A small, powerful blender. We use a NutriBullet, they’re tough, good value and the assorted cups they come with are very handy.

2. Include Food Staples

-Tinned beans and lentils. Go for organic wherever possible, check labels for minimal additives/preservatives, and try to soak when possible using a chart like this. We eat plant-based, but if this were Ben's list, he'd likely recommend tinned or canned sardines, oysters, anchovies instead of legumes.

-Tinned chopped tomatoes. Instant sauce, just add herbs, spice and simmer.

-Tons of fruit and vegetables. Carrots and zucchini rock (especially with hummus), avocados are a must for the good fat and more, while bananas and apples are perfect snacking. 

-Rice and/or quinoa, gluten-free corn tortillas. Add beans/canned meat and vegetables when you have a cooker and bingo: instant hot and hearty meal with a rocking nutritional profile. Make loads, then stash in the containers for the next day.

-Seasoning: salt, whole garlic, chilli flakes, Tabasco, extra virgin olive oil, fresh limes (for DIY guacamole, rosemary (for roasted veg), cinnamon. All guarantee super tasty meals every time.

-Apple cider vinegar. Two spoons in a glass of water daily works wonders for alkalizing the body. We use Braggs, which you can find in almost any supermarket.

-Chia seeds, macadamia nuts, almonds, deshelled hemp, oats. All super-easy superfood super-boosts for breakfasts, salads, mains and deserts.

Here are a few sample recipes we use with the food staples above…

-Breakfast: UT’s Raw Breakfast

A staple for the crew during the Ultimate Triathlon (UT), this has remained a firm favorite ever since. Serves 2.


  • One avocado
  • Two apples or pears
  • Handful of almonds
  • Raw coconut flakes
  • Chia seeds
  • Oats
  • Cinnamon powder
  • Raw cacao nibs (optional)


  • Half and skin avocado, dice into small chunks
  • Peel and core apples/pears, dice into small chunks
  • Add almonds, 1 tbsp coconut flakes, chia, oats and cacao nibs (if using) and blend together in bowl
  • Add cinnamon to taste for sweetness
  • Divide into two bowls and serve

-Lunch: Insalatona

20In Italian this literally means “big salad” and Erica (who’s Italian) uses it to refer to any huge bowl of chunky raw salad. Serves 2-4.


  • One bag raw leafy greens
  • One avocado
  • Carrots, zucchini, cherry tomatoes
  • 1-2 tins garbanzos, black beans or lentils
  • Almonds (optional)
  • Chia seeds, deshelled hemp (optional)
  • One clove garlic
  • Olive oil, salt, chilli flakes


Wash, peel and dice all veg, add to bowl. Drain beans and add to bowl also. Peel garlic glove, chop finely, add to bowl with olive oil, chilli flakes and salt, all to taste. If using chia, almonds and/or hemp, add to taste also. Mix thoroughly and serve

-Dinner: Chili

Hearty, filling and fast. Needs at least one hotplate and saucepan. Serves 2-4.


  • One bag raw spinach
  • 1-2 tins garbanzos, black beans or lentils
  • 1-2 tins chopped tomatoes
  • Zucchini
  • Mushrooms
  • Two cloves garlic
  • One onion
  • Olive oil, salt, chilli flakes
  • Rice
  • Gluten-free tortillas


Chop onion finely, add to saucepan with oil and heat to soften. Peel and chop garlic clove finely, add to heating oil. Add chopped tinned tomatoes, salt, chilli flakes and simmer for 5-10 minutes while rinsing rice and putting on (assuming you have two hotplates/saucepans. If not this can be done after cooking the chilli). Add drained beans to chilli, wash and dice zucchini and mushrooms and add to mix. Simmer for 10 minutes. Add spinach in last five minutes so it can steam down and soak in. Add Tabasco to taste, serve with rice and wraps.

-Sample Snack: Three-Ingredient-Guacamole

So good, so easy. Take one avocado and scoop out contents into a bowl. Add juice from one fresh lime and salt to taste, then mash together with a fork. Serve with chopped vegetables for dipping on its own, or add to salads and chilli wraps.

-Sample Snack: Rice Cakes With Nut Butter

Smoosh nut butter (sugar-free and vegetable-oil free) on a rice cake, then top with sliced banana. This is a perfect sweet treat in a hurry to keep you off the candy bars when the road trip munchies hit.

And finally, here's a big nutrition tip: use AirBNB instead of hotels for acces to better kitchen facilities during your overnight stays. Even hotels with kitchens are rarely well stocked and many only have microwaves or mini ovens for cooking.

Want even more? Check out Ben's podcast episode #234, in which he truly geeks out on healthy foods for camping.


Tip #3: Be Flexibly Inflexible With Training

With your morning routine having fired you up and a great day’s nutrition ahead, it’s time for some training on the road. The keys, as ironic as it may sound, are both flexibility and inflexibility.

Lets start with inflexibility.

When something matters to you, it goes in the diary and, just as success with key sessions is rooted in scheduling them to fit the demands of your week, so the same is true on the road. Plan ahead and figure out where those important sessions fit into your trip, diary them and don’t deviate.

Just be realistic: scheduling morning sessions during a family holiday with multiple small children may be unwise, as can scheduling late night sessions when you’ve got back-to-back evening engagements. But the gaps will be there, your job is to find them and make them count.

This is a great strategy, but on its own, it’s guaranteed to fail on the road.

Need a gym for specific apparatus? No chance. Cycling and need your bike but you’re traveling hand luggage only? Busted. Swimming and no pool within 100 miles? Whoops.

The list goes on and on, so this is where strategy number two comes in: flexibility. Flexibility means paring down your kit needs to things you will always have with you and being alert to all opportunities.

So all bodyweight workouts are in and running is the best cardiovascular component to add in. Toss in a pair of run shoes, shorts and a shirt and you’re good to go anywhere, even if it is just a trusty out and back hack. A skipping rope is another ideal lightweight addition to the travel bag, as are resistance bands and a tennis ball for trigger point relaxation work, which is perfect to iron the kinks out after a long day’s drive.

Beyond this, allow your imagination to run wild. Here are a few of Erica and I’s favorites to get you started:

-Urban run tourism

This is the best way to see a new city. Grab a map from hotel reception or use your phone and work your way around assorted attractions on the run. It’s super-stimulating being somewhere new and as a runner, and you can enjoy an unparalleled feeling of living like a local while bagging your training fix. Also, explore apps like the UrbanAdventureQuest app to find running and walking adventures in the city you're in.

-Urban gym

As skaters look at a park bench and don’t just see a sitting place, they see a rail slide opportunity, so looking at your urban surroundings with new eyes transforms them into a gym. Combine with run tourism for an awesome session in any city. How? Check out a few of my ideas below (and also consider grabbing this amazing Parkour Strength Training book, perfect for transforming any urban setting into a fantastic gym).

-Park Bench: tricep dips, invert pushups of all varieties, box jumps, step-ups, knee-ups…


-Stairs: sprint repeats, hop repeats (hop up on one leg, run down, hop up on the other leg, repeat), up and down crab crawls and crawls…


-Walls & Trees: inverted pushups of all varieties, wall squat, one-legged wall squats, tree-climbs…

-Scaffolding & Tree Branches: pull-ups, inverted pull-ups, bouldering, hand-walking, muscle-ups…


-Hotel Gym/Pool: 

Sounds like a no-brainer but these can often be cramped and poorly stocked as they’re there to add a star to the hotel’s rating rather than actually provide training opportunities.But don’t discount them immediately. Small pool? Lengths are out, but pool running is in. Tiny gym with nothing but a treadmill? Perfect: put it on max incline and run until you fall off, which is a huge bang-for-buck session.

-Tall Hotels & Buildings:

No, we’re not talking about leaping these in one mighty bound Superman style, but instead making use of gravity and the stairs. Running hill repeats up and down a 50-story building is a workout you won’t forget in a hurry and you don’t even need to leave the building. Better still, as everyone uses the elevators in tall buildings, you’ll have the stairs to yourself.

-Freeway Rest Areas:

After a day at the wheel the last thing you need is a rest at the rest area. Instead, it’s the perfect space to get the juices flowing again, so run laps, bust out a 15-minute bodyweight session, or hit some yoga stretches. Or try Ben's famous “50-50-50 workout”: every 50 miles stop for 50 burpees and 50 kettlebell swings (or if no kettlebell is handy, rock overhead presses).


-Cycle Hire

Hopping a city bike in places like Chicago, New York, Paris or London is a great way to turn city travel into daily activity, but it sucks for that long ride fix. The hefty bikes are s-l-o-w and longterm hire will dent your wallet harder than buying a new ride. So for that long ride consider hiring a decent road or mountain bike if you’re in a destination for a few days, as there are no bike box hassles, and you can just carry your kit and ride free. Erica and I rode the Tour de France’s famous Mount Ventoux in France this way and have been sold on the idea ever since

-Strava, RidewithGPS, etc.

There are a huge number of platforms for producing, sharing and downloading run and ride routes that any excuse for not getting it on in a new city is now destroyed. Use these platforms to find routes for your sessions anywhere. Strava is our personal favorite, simply because the interface is so good.

And here's a few final tips:

-Make sure your training clothes are all lightweight and wicking, because that way you can wash them in the hotel sink (shower gel or shampoo are ideal for this), wring them out and have them fresh and dry the next day.

-Get a watch (or an Oura ring) with an activity monitor, set it to the highest level of activity and make sure you hit at least 100% daily. Training should ideally be on top of this, but for monitoring your base level and keeping you honest, having a step count in mind can work wonders.

-Keep in your travel bag, satchel, purse, glove compartment or carry-on Ben's two clandestine ways to train your grip and your lungs, even if you can't move any other muscle in your body: a Captains Of Crush grip training device and a PowerLung.


A huge thanks to Warren for these road trip fitness and nutrition tips. Have your own tips to add? Leave them in the comments section below.

Finally, if you're curious to learn more about Warren's nutrition company, or to try his product, then check out his website at

33Shake is Chia Seed based energy gel (Ironman triathlete Chrissie Wellington is their “spokesperson”) that Warren invented, a gel which relies upon fats and whole foods to fuel the body, rather than sugars, maltodextrin, fructose and harmful central nervous system stimulants. To prepare one of these unique gels, you simply unscrew the spout and inflate the sachet. Then you add water to the neck, reseal and shake. The gel contents, especially the chia seeds, then absorb the water and naturally form an amazing tasting gel that will last for 24 hours.

You can use the code “Ben33” to get 10% off any 33Shake order. Enjoy!



The Ultimate Guide To Maintaining Muscle (Even When You Can’t Workout)

Muscle is not for bodybuilders anymore. Instead muscle (not the big, bulky stuff, but the tight, toned lean stuff) is now heavily correlated with everything from anti-aging to cognitive performance to metabolism and beyond. So it's pretty darn important, even if you have no desire to strut in a Speedo on muscle beach.

But have you ever wondered how fast you lose muscle when you stop working out?

How about how muscle you can expect to lose when you age?

The best way to maintain muscle?

From cutting-edge NASA research on maintaining maximum muscle as you age to the surprising nutrients that have been proven by science to keep muscle on your body as long as possible, you're about to discover all these answers and much more in today's podcast.

My guest in today's episode, Alex James Ritson, is currently finalizing a Master's degree in Sport and Exercise Nutrition at Middlesex University in London, is co-owner of Lean Body Performance, an online nutrition and training coaching company and is very well-versed in a particular area of interest that he has: how protein intake affects lean muscle preservation.

During our discussion, you'll discover:

-What exactly happens to your muscle when you are “bed-bound” or unable to exercise…
-How fast you lose muscle and how fast you lose strength when you quit working out (you'll be surprised!)…
-The actual cellular mechanisms behind muscle loss…
-Exactly how much muscle you lose as you age, and the latest research that shows how you can slow down that muscle-loss process…
-Specific activities that have been shown maintain muscle that don't involve lifting weights…
-The top specific supplements or nutrients that stave off muscle loss when you can't exercise…
-The fascinating lessons we can learn from astronauts and space research when it comes to maintenance of muscle….
-How to strike a balance between anti-aging, longevity and protein restriction and not losing too much muscle…
-And much more!

Resources from this episode:

Compex for electronic stimulation 10-15 minutes per day

Kaatsu occlusion training

2-3g leucine per day

10-20g essential amino acids per day

10g creatine monohydrate per day

3g HMB per day

800-1000IU Vitamin D3 per day

3g fish oil per day

Infrared sauna

This article on a new NASA exercise device for muscle maintenance

Live strong and prosper: the importance of skeletal muscle strength for healthy ageing.

Nutritional strategies to attenuate muscle disuse atrophy.

Essential amino acid and carbohydrate supplementation ameliorates muscle protein loss in humans during 28 days bedrest.

Influence of concurrent exercise or nutrition countermeasures on thigh and calf muscle size and function during 60 days of bed rest in women.

Case-Study: Muscle Atrophy and Hypertrophy in a Premier League Soccer Player During Rehabilitation From ACL Injury.

Fish oil supplementation suppresses resistance exercise and feeding‐induced increases in anabolic signaling without affecting myofibrillar protein synthesis in young men.

Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans.

Effect of β-hydroxy-β-methylbutyrate (HMB) on lean body mass during 10 days of bed rest in older adults.

Do you have questions, comments or feedback for Alex or me? Leave your thoughts below and one of us will reply!

Backpacking, Wilderness Survival, Combat Conditioning, Hunting Fitness & More With Aron Snyder.

Click here for the full written transcript of this podcast episode.

Aron Snyder is a man of many hats and should be highly interesting to you if you are interested in the outdoors, weightlifting, backpacking, MMA or hunting.

As a former military man, search and rescue team member and MMA fighter, and the current knowledge guru at an outdoors gear company called “Kifaru” (use code “BGF15” for 15% off backpacks, rucks, sleeping bags and sleep systems, tents, stoves, sleds and anything else there – this code expires on Monday, May 25, 2016, but you can still mention this podcast for white-glove treatment from Kifaru!), he takes his physical training seriously and specializes in a real world approach that gets men and women prepared for everything from wilderness survival, to epic backpacking trips, to the most difficult hunts on the face of the planet.

He's an outdoor photographer, freelance writer, and one extremely hardcore, tough guy who knows plenty about getting a heavy backpack to fit right, surviving in harsh conditions, taking epic nature pictures, hunting big animals, and much more.

When it comes to all things outdoors, Aron is one of the most entertaining, knowledgeable guys you'll ever meet, and during our podcast discussion, you'll discover:

-How Aron went from lifting big weights, taking steroids and being a gym rat to being a hunting guide and outdoors expert…

-The craziest situation Aron has ever found himself in during an outdoors expedition…

-How to get a heavy backpack to fit as comfortably as possible for as long a period of time…

-How Aron loaded his backpack to handle 180 pounds for 8 miles…

-How much of a backpack weight should be on the hip bones vs. the shoulders…

-Why some backpacks cost so much…

-What you would find in Aron's ideal backpacking pack for a multi-day pack…

-How to start a fire in no time flat in the wilderness…

-Aron's top water filtering and purification tactics…

-What kind of tarp and stove combination Aron carries…

-The most amazing photo Aron has ever taken…

-And much more…

Resources from this episode:

The Kifaru website (use code “BGF15” for 15% off backpacks, rucks, sleeping bags and sleep systems, tents, stoves, sleds and anything else there – this code expires on Monday, May 25, 2016, but you can still mention this podcast for white-glove treatment from Kifaru! !)

Study Ben mentions on testosterone

Trenbolone supplementation

The Rokslide website

Gritty Bowmen podcast


The Steripen

Aquimira water purification


Delorme Inreach

-Kifaru Supertarp/Megatarp

-Kifaru Ultralight stove

Do you have questions, comments or feedback for Aron or I about backpacking, hunting, Kifaru or anything else we discuss in this episode? Leave your thoughts below and one of us will reply! At the Kifaru website you can use code “BGF15” for 15% off backpacks, rucks, sleeping bags and sleep systems, tents, stoves, sleds and anything else there– this code expires on Monday, May 25, 2016, but you can still mention this podcast for white-glove treatment from Kifaru!

How A Manual Treadmill Can Teach You To Run, And How To Use One Properly (Even At A Desk).

Last year, I posted an article entitled “How To Turn Your Desk Into A Calorie Decimating Workstation“, and created the video “How Should You Stand At A Standing Desk?” 

In both those resources, and on many podcasts (including this one on “How To Burn More Fat At Work), I've talked about and featured a special kind of treadmill called a “TrueForm” treadmill.

See, when I set about to modify my standing workstation into a treadmill desk, I ran into a two big problems, namely…

1. Treadmills Have Motors.

Treadmills with motors – the kind you’d normally need for running, and the kind typically used at treadmill workstations – are not only big and bulky, but produce enormous amounts of electromagnetic fields (EMF) and “dirty electricity”, which has been linked to brain fog, altered cellular metabolism, cancer risk, and much more.

In addition, a treadmill belt that runs on a motor allows you to walk and run while leaning slightly backwards and engaging in a full-on heel strike, which alters your running and walking gait, destroys your biomechanics and can actually turn you into a worse runner or a sloppy walker.

2. Manual Treadmills Are Too Slow For Running.

So a non-motorized treadmill (also known as a manual treadmill) is a good solution compared to a motorized treadmill. But the problem is that most manual treadmills only reach a maximum speed of 3.5-4.0 miles per hour, and this means that you can never use a manual treadmill for running. Since I wanted to intersperse short fitness and metabolism boosting sprints into my walking workday, (e.g. stopping every hour to do a brief 2 minute sprint, or doing a bit of jogging in between consults and phone calls) this means I’d have to buy and find space for two separate treadmills – one for walking and one for running!

So over several months, I searched high and low for a treadmill that is A) a manual treadmill without a motor; B) compact enough to fit under my standing desk; and C) didn’t produce electrical pollution and D) could operate at both casual walking paces, light jogs and high running speeds.


The solution that I eventually found is something called a “TrueForm treadmill” made by Samsara Fitness. The unique looking TrueForm has several extremely unique characteristics that set it apart from any treadmill on the face of the planet, and is unlike any treadmill you’ve ever tried.

First, there is no motor and there are no buttons. The treadmill is entirely manual and is powered by you, which means that you are not only exposing yourself to zero electrical pollution and saving 100% on electrical costs, but also moving far more naturally due to the non-motorized belt design.

When you walk on a TrueForm treadmill, you burn more calories, get better balance (especially if you don’t use the rails) and build stronger leg and core muscles, since you’re doing the work instead of a treadmill motor. And the faster you move, the faster the treadmill goes, just like when you walk, jog or sprint outside.

But it gets even better, because the TrueForm treadmill is the first and only treadmill to actually teach you the skill of running. This is because the only way to really get the belt moving is to lean slightly forward, strike with your mid to front-forefoot, and maintain a high cadence, which means your body learns to run exactly like the most elite runners on the face of the planet run. This honestly took me a little bit of getting used to, because I’m used to being able to “lean back” and be lazy on a treadmill, and frankly, this treadmill instead forces you to move with pristine form.

Finally, the rails are removable. And although TrueForm is legally required to send you the treadmill with the rails attached, you can take them off for the ultimate balance-enhancing experience as you walk, jog and run.

best treadmill desk



So that's great and all, but can this thing really teach you how to run with proper biomechanics? On today's audio podcast, I get Jeff Vernon the owner of SamsaraFitness on the show and we address this question and much more.

You'll discover:

-How the Trueform actually works, and why it is shaped the way it is…

-How to use a manual treadmill properly…

-Specific drills you can do on a manual treadmill to enhance your running form…

-What a standard running treadmill won't work on a stand-up desk…

-The difference between the different Trueform models (the low-rider, the enduro and the performance)…

-Why the Trueform is different than other manual treadmills, and why it's “built like a tank”…

-And much more!

Do you have questions, comments or feedback for Jeff or me? Leave your thoughts below and one of us will reply! And click here to use code BEN for a 10% discount on your Trueform.