Author Archives: BDIAdmin

A dead hang means hanging from a bar with straight arms. Beginners start with 10 to 15 seconds. Here is how to do it safely and build up.

The 10-20-30 method is 30 seconds easy, 20 seconds moderate, 10 seconds fast, repeated 5 times. Here is how to do it running or with a jump rope.

A plank hover is a forearm plank with your body parallel to the floor. It works your abs harder than a high plank. Here is how to progress.

Japanese walking alternates 3 minutes of fast walking with 3 minutes of slow walking, 5 times, for 30 minutes. Here is how to start.

Motivation comes and goes. Habits show up on the days you don’t feel like it.

No gym, no problem. These 5 moves build strength with your body weight and a few square feet of floor.

Jump from 2,000 to 10,000 steps overnight and your feet, knees, and motivation pay for it. Build up in small steps instead.