Furniture Sliders - Dirt Cheap Workout Equipment

Are you always on the go, and can't find a gym, or are the ones that you do find not quite up to snuff? If you normally work out at home, and have limited access to heavy equipment, what can you use to add to your répertoire?

Look no further than furniture sliders! One of my favorite pieces of budget equipment, I keep a pair around the house, in the car, and always make sure to carry them on trips.

You may notice at your local sporting goods store a version made specifically for exercise, but don't waste your money, and just get a pack of these. They are pretty much the same thing if not better, since the surface area is larger. The going rate is roughly $12-15 for a set of four.

Once you have mastered the basic movements, there is a plethora of variations you can add to change things up. Have a blast!

Tabata Method Planks

Performing planks is one of the simpler, more effective methods of increasing core strength. If you are bored of the same old, you can make it slightly more challenging by incorporating the time tested Tabata Method, which follows a 20 seconds on, 10 seconds off scheme.

However, instead of resting at the 10 second interval, you will perform the following:

20 seconds to one side (left or right)
10 seconds to the front
20 seconds to the other side
Repeat until time is up

Of course, the prerequisite would be being able to hold a plank in each direction for 30 seconds to a minute nonstop. Add this to your repertoire, and you'll definitely notice an increase in core strength!



Silver Lining of Getting Sick

So, this past weekend, something happened to me that rarely ever happens… I got sick. Yes, I do take pride in that I rarely succumb to most airborne viruses, even when individuals surrounding me are all affected. However, this time, it was different, and it took me out of commission for a good two and a half days.

However, I am actually thankful for it. Why? Because I fully understand how and why it happened, and I know full well that I deserved everything I got. In a nutshell, despite my 10+ years of training experience and much longer than that in exercise on a personal level, I still sometimes fall into the trap of going against my own advice of NOT overtraining and getting plenty of rest.

Basically, it was a good lesson on the importance of pacing myself and not thinking that skills or strength will diminish if I don’t go all out beast mode every day. As a matter of fact, I had already been noticing a slight decrease in performance for awhile from the excessive training, but instead of taking a step back like I should have, I kept going even harder, thinking it would improve the situation.

It wasn’t until I got slapped with a good hard dose of reality - in the form of getting sick - that I fully realized the ills of my ways. My body was essentially taxed to the point of severely weakening not only my muscles, but my immune system, leaving the door wide open to many potential hazards. And sure enough, I got what was coming to me.

Because of this, now that I am almost fully recovered from illness, I will reboot my system by taking a full week off from any strenuous exercise, and when I return, my focus will be more streamlined to include more efficient movement and MUCH more rest.

P.S.  The greatest silver lining to getting sick? Once you wake up from all that sleep, with all the water and fat loss, you come out looking absolutely RIPPED to SHREDS!

Stocking Stuffers for a Fitness Friend

So, you have a friend who is into fitness, or perhaps one who isn’t, but you’d like to get him/her started. Your budget is somewhat limited, so what would make for the perfect holiday gift? Obviously, any fancy equipment or memberships are out of the question, so likely something for home usage would be ideal.

I’ll just make this quick and simple. These two items I am about to list are not only affordable, but are essential pieces of equipment that everyone - beginners and professionals alike - should include as part of their arsenal.

1. Do-It-Yourself Parallettes - For way less than $10, with maybe 30 minutes tops of getting your hands dirty, you will provide your loved one with one of the single most beneficial pieces of equipment money can buy. With these parallettes, you can perform progressions for such moves as the handstand, handstand push up, planche, L-sit/V-sit, etc. Of course, if one is just starting out, the push up, dip, and other foundation movements can also be performed.

2. Furniture Slides - Say what? Those things you slip under coaches and tables to help move them around the house? Yes, you read that right. If you are not convinced that these sliders are one of the most affordable, effective, pound-for-pound best workout apparatuses, look no further than this video from our good friend Ross Enamait. You can also find sliders marketed solely for exercise, but these are often overpriced, and you are basically paying extra for branding. Save the money, and get these instead. Also, if all else fails, paper plates work as well!

In closing, give your friends and family the gift of fitness (on a budget) this holiday season, and they will be more than thankful.

Chinese Squat (No Pun Intended)

Are you tired of doing regular air squats, pistols, etc., but don't have any free weights to do weighted squats? One of the most effective exercises to develop leg strength and coordination is the Chinese squat (no pun intended). The only equipment you need is a flat wall and your own body!

When first trying it out, make sure not to go too fast, or you might end up on your duff! It takes a little bit of practice, but once you have it, you will be well on your way to a great leg workout.

Simple Bar Combo for Time Under Tension

One of the best ways to achieve the vaunted "time under tension" while doing bar work is to perform a combination of moves all in a row. This is one my personal favorites, which consists of front levers, ice cream makers, back levers, and pull ups.

Of course, before diving into this combo set, make sure you can are able to do each of the moves on their own without too much of a struggle. You can always piece together a few of your own favorite exercises as well, so feel free to get creative!

Darn You, Globo Gym!

And by Globo Gym, I most likely am referring to 24 Hour Fitness, City Sports Club, or any other big box gym you can think of. Why the sudden outrage? Well, a few months ago, I already wrote about the sad state of calisthenics parks in our area, and likely around the country.

I was quite disappointed that my favorite calisthenics park finally succumbed to neglect by the city, but I was soon happy to find on Google Maps that there was an alternative not too far away.

Unfortunately, I'd never really had the time to check it out, but today was the fateful day I was finally able to go, only to see...

Darn Globo Gym! You can't tell from the photo, but there are still fresh holes in the ground from where the pillars used to stand.

Why direct my frustration at big box gyms, you ask? Well, the answer is simple. It is no coincidence that the time when gym chains started to proliferate exactly coincides with when these "parcourse" parks no longer became a priority. It's up to individuals like us to keep them alive before they are all gone forever!

The worst thing is that unlike the previous one, which was made out of wood, this one was entirely metal, so there was absolutely no way that it was crumbling. Oh well, fortunately, the kids area was relatively empty, and so I was able to make the most of it. Muscle ups on the swing anyone?

Muscle Up Made Easy

The muscle up is one of the most effective, yet simple exercises for complete upper body development. However, it can be somewhat challenging and daunting until you get into the swing of things (no pun intended), but no worries! Once you get your first one down, everything after that will be a cinch!

This is one of the moves I get asked about most frequently, but it doesn't have to be so difficult! Here is a super easy tip to use if you are stuck in a rut, and once you get better, you can progress to more advanced variations. Remember, you should be able to do at least 10 pull ups and 10 dips before attempting! Have fun!

Wall Handstand to Pseudo Planche Push Up

The normal handstand to planche push up is a very impressive move indeed, but of course, the level of difficulty is quite high. This is a simple move to help you get a feel for the movement, improve your general hand balancing skills, as well gain some great upper body development.

Before attempting make sure your wall handstands and pseudo planche push ups are sound!



10 Muscle Ups for Time

One of the most effective calisthenics movements for upper body development is the muscle up. There are many ways to test your prowess in the muscle up, including doing as many as you can nonstop. Another is to see how quickly you can perform 10 in a row.

Check out this video of E trying it. Give it a shot when you have the chance! It also helps when everyone around you is having a blast!