About a year ago I came out with a full version of my No Gym, No Problem Bodyweight Workout. It was the result of what I had learned from a variety of sources but one in particular was a heavy influence.

The book Convict Conditioning was an eye opener for me both in regards to the value of bodyweight training for mountain biking but also the levels that it could be taken to. Walkback Bridges and Handstand Push Ups were things I had never thought about adding to my program but I was very glad I did.

Drawing on the theme of the the Convict Conditioning book, which was to teach you how to create your own customized workout based on your strength and fitness levels, I crafted the No Gym, No Problem Workout Program in a similar format, creating a progression chart and outlined where to start and when to move on to the next level for 8 different exercise categories.

And while I still think that it is a valuable tool in every riders toolbox – as well as a steal for only $17 – I have come to realize that it is time update it.

I’m doing this for two main reasons…

First, while the ability to create your own workout program gives you endless possibilities sometimes it helps to just be told what to do for the first few months. So what I’ve done is create a 12 Week/ 3 Phase Program that shows you the specific exercises to do in each workout.

This gives you a concrete program to follow so you can just get started right away with your workouts. As you go through the 3 Phases you will see how the progression charts work and you can then use them to create more bodyweight workouts.

Second, I’ve learned a lot more cool stuff about bodyweight training that I wanted to include. Things like Bodyweight Flows and core exercises from my Brazilian Jiu Jitsu training have shown me some uniquely challenging ways to train with bodyweight. I wanted to include these new exercises in the program so other riders could benefit from them as well.

I’ve also created 10 new bodyweight cardio drills, something that wasn’t in the original program. Together with the Movement Prep/ Warm Up Drill I’m including you have a completely revamped bodyweight workout program.

I’ll be releasing this newly updated version of the No Gym, No Problem Workout Program on Monday but in the meantime I want to give you a chance to win a FREE copy of it, plus a chance to win a Grand Prize worth over $700.

Just comment on this blog post telling me either how the original No Gym, No Problem Workout Program has helped you improve your strength and fitness on the trail OR how a bodyweight program like this would be perfect for you and your goals.

On Monday I’ll randomly choose 5 riders to receive a free copy of the the new No Gym, No Problem Workout Program.

I’ll also pick one of those 5 to receive a FREE copy of every program I have created, a 1 year membership to my Personal Coaching Members website and a free 1 hour Skype video coaching session.

This Grand Prize is worth over $700 and can change everything for one lucky rider.

So post a comment below to enter… but don’t wait too long. I’ll be closing the contest down after I pick the winners on Sunday night.

I’ll be in touch on Monday with the winners plus details on the release special I’ll be having next week for the new No Gym, No Problem Workout Program.

BTW, bodyweight training is one of the best options for you during the riding season. Because you don’t need a gym you can train anywhere, anytime. They don’t beat up on your joints like weighted exercises do, making them great for active recovery workouts. And they promote mobility and symmetry in the body, something we desperately need to work on the more we ride.

Every rider should have a good bodyweight program in their toolbox. Comment below to enter for a chance to win a copy of the only bodyweight program made by a mountain biker for the unique demands of trail riding.

Comment on this blog post telling me either how the original No Gym, No Problem Workout Program has helped you improve your strength and fitness on the trail OR how a bodyweight program like this would be perfect for you and your goals for your chance to win.

-James Wilson-