Enter for a chance to win a FREE copy of the No Gym, No Problem Workout..plus a Grand Prize worth over $700.

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-

Social Comments:

WordPress Comments:

  1. Mike says:

    I haven’t used the bodyweight program but I recently did the Time Crunched Trail Rider program and it has been amazing. I started doing endurance mountain bike racing around the same time as TCTR and I was able to ride better with less lower back and shoulder pain, better endurance and better handling. It even helped gain mobility and strength back to a shoulder I hurt over a year ago.

    I was looking for another program to continue after TCTR and was already thinking about the bodyweight program. Perfect timing with an update to the program. I will definitely be purchasing this next week.

    Reply • June 21 at 11:28 am
  2. Roger Winn says:

    A bodyweight workout would help keep the aches that come from working certain muscle groups more than others. Stronger muscles means better riding!

    Reply • June 21 at 11:29 am
  3. Jim McCullen says:

    I have finished a couple rounds of the TCTR program and before that did the MTB Combos and Ultimate MTB workouts. TCTR by far has been the best for me thanks to the follow-along videos. I have also done rounds of Tony Horton’s p90X and Insanity, they are good programs but sometimes, after a workout, I was too exhausted and sore to get out and ride my bike. Your workouts provide just the right amount of strength training to improve my bike fitness without negatively affecting my ability to ride. Your programs are a fraction of the cost of competing products but offer a much more targeted approach to strength training for riders. I am ready for the next phase!!! And while you are at it TCTR-2 would be great as well

    Reply • June 21 at 11:59 am
  4. Joe says:

    I just purchased your ultimate MTB workout yesterday. Read through most of it last night and I’ll be starting on phase 1 at the gym this afternoon. I am interested in your body weight workout information as I already do a lot of TRX training / workouts.


    Reply • June 21 at 12:18 pm
  5. I have bought several of your programs. And I’ve also bought a new carbon Ibis Mojo with XX1 group – guess what has have bigger impact on my riding;)

    Reply • June 21 at 12:32 pm
  6. kirk kissack says:

    I try to make it to the gym as much as possible, but there are many times were a gym is not available. To see results without a gym would be awesome and save some coin. How cool would it be to wake up in the morning and not have to drive 30 miles to get to the gym and then get there to do the workout and having to wait for someone to get done with whatever it is that you wanted to workout with.

    Reply • June 21 at 12:40 pm
  7. Ian says:

    Body weight training is the way to go. Watch any gymnast and it’s obvious. Still, I’m writing this while doing one-armed kettle bell swings!

    Reply • June 21 at 12:44 pm
    • bikejames bikejames says:

      Congrats Ian, you won a free copy of the new No Gym, No Problem Workout Program v2! Just send an email to support@bikejames.com and we’ll get you hooked up.

      Thanks for entering, hope you like the workouts and keep me posted on your results.

      Reply • June 24 at 8:31 am
  8. Don Bullard says:

    James I have yet to get one of your programs but over the past couple of months been really following your blog and email updates. I have been wanting to take my riding andd conditioning to a much higher level, as well as share a very reliable program with my Facebook Page followers and riding buddies, since we drive each other. I have limited time to get to the gym so I am often stuck with working out at home with limited access to weights. Different body weight exercises are often my top choice such as single leg squats, pull ups, push ups. I have not tried your shrimp squat yet but watched video of it and definitely looks like a good tool to add to the bag of tricks. Also there are many times I have time to exercise but am not near a gym, or weights and would love to take advantage of the free time making productive use of it. Your recommendations would be highly appreciated for a purchase of training program of yours, but I still use weights when I can so want to make sure I have something that can incorporate both.

    Thanks, Don

    Reply • June 21 at 12:57 pm
  9. Derek says:

    This program would be perfect for me! I have used your Kettlebell program and it worked great!

    Reply • June 21 at 1:03 pm
  10. Doug says:

    I could use a bodyweight program as I don’t have space for a weight set.

    Reply • June 21 at 1:14 pm
  11. Andy says:

    I started the bodyweight workout and I instantly felt stronger and faster. My handling improved especially. After it I enjoyed my time on the bike much more. I have tried other bodyweight plans, but nothing improved my riding more than this.

    Reply • June 21 at 1:16 pm
  12. Neil Barstow says:

    Hi James
    Your exercise routines have worked wonders for my on bike performance. I look fitter too.
    I like the idea if a no gym workout because it’s going to be useful whilst travelling and even sometimes whilst out on the bike and stopping for a stretch I can throw in a few bodyweight exercises. It’s the adaptability of being able to get in a workout without equipment that makes this one a great idea.
    Thanks for all your great blog posts and videos
    Ride safe

    Reply • June 21 at 1:21 pm
  13. Jarel Yantes says:

    I haven’t had the opportunity to try out any of your programs yet, but i am always checking out your site and reading your articles on how to improve my riding. I have recently switched to flat pedals and shoes and feel so much more aggressive and confident. I have been trying to save up some cash to invest in one of your programs and get myself some adjustable dumbbells. I have been wanting and looking for something for about the last year that i can really push myself to the next level. I saw this chance to enter to win one of your awesome programs and i couldn’t pass up the great opportunity to try and win. Thanks for all the time and effort that you put into this site. Hope I win!!!

    Reply • June 21 at 1:25 pm
  14. Pat says:

    I have been mountain biking for about 3 years now. I am at that point where it is time to take things to the next level. I am trying to tackle a 20 mile trail and I know I will not be successful without some form of training! (Hint, Hint)

    Reply • June 21 at 1:30 pm
  15. Kerry says:

    There’s a mountain trail not too far from my front door. It has long been a goal of mine to ride my mountain bike to it’s peak. I will turn 50 in October and would love to make it my birthday gift to myself to be fit enough to get to the summit of that mountain trail. I haven’t tried your bodyweight program, but it sounds like something that could help me reach my goal. I would love to give it a try!

    Reply • June 21 at 1:39 pm
  16. Larry says:

    James, your No Gym, No Problem Workout Program would be great for me since I live in a 600 sq. foot loft, meaning no room for any gym equipment. Plus body weight training makes great sense! Even when I’m at a gym, I find that doing push ups, pull ups, planks, bridges, etc. results in better overall strength and fitness than lifting weights. They both have their benefits, but if I could only choose one, I’m going with body weight training, no contest. Thanks for all your great coaching tips and videos!

    Reply • June 21 at 1:55 pm
  17. Jan says:

    Been doing the kettle bell and no gym routines all winter and spring and they’re awesome and don’t cost nearly as much as a gym membership. Also, you have no excuses not to do them in fact I do them when I’m making excuses not to ride.

    Reply • June 21 at 1:59 pm
  18. Mike B says:

    I’m interested in the body weight program for two reasons. First, I have so little time to get to the gym, that I don’t get a lot of strength training in this time of year – I’d rather ride. But, I do have time to drop to the floor and get in some bodyweight work in my home.
    Second, I’ve been having some lower back issues and I’m certain that the core strenght moves in this program would help stabilize and strengthen my hips and SI joint. That will get me pain free and better able to do kettlebell and other weighted workouts.

    Reply • June 21 at 2:05 pm
    • bikejames bikejames says:

      Congrats Mike, you won a free copy of the new No Gym, No Problem Workout Program v2! Just send an email to support@bikejames.com and we’ll get you hooked up.

      Thanks for entering, hope you like the workouts and keep me posted on your results.

      Reply • June 24 at 8:30 am
  19. Ignacio says:

    I would like to get the Bodyweight program. Mainly because of the same issues that everybody above has. And that is, little time to workout.

    I have recently have a new position at work that demands a whole lot of time, which has cut into my availability to go to the gym somewhat. That, plus the usual (riding, girlfriend, family time), leaves me sacrificing time on the gym, which I dont like.

    Having the possibility to workout at home or anywhere without any gym equipment is a valuable asset for me, and I would certainly take advantage of it. Thanks for the contest and may luck be with me this time!

    Reply • June 21 at 2:13 pm
  20. Fausto Batista says:

    Hi, I’m an on and off rider. I also swimm for a local master team in the Dimijican Republic. I’ve been using the no Gym no Problem program, for a while now. I use it to get back in shape for swimming racing season and also Mtb classics in my country. The special thing about this program, for me, is that no matter the time or place, I can always come back to it, without worrying about special gear. Plus I’m not a Gym lover so I can spend less time indoors with this quality training, and more time on the bike o pool, when I get the chance and still be fit. Thanks James for your follow up emails and support. I recommend this program to any type of rider.

    Best regards,

    Reply • June 21 at 2:13 pm
  21. Steve Gray says:

    The No Gym, No Problem workout has been a huge benefit to me due to my constantly random work schedule. As a travelling freelance artist and studio owner, I find my availability for training to be limited. Your program cuts out the travel time to a gym or the expense of off-hour gym time, allowing me to get in a workout whenever and wherever I’m at. Can’t wait to try the new program!

    Reply • June 21 at 2:14 pm
  22. Jay Palacio says:

    After heavy squats 3x a week for about a month made my knees hurt, I’m looking for something a little more low-impact to become a better, stronger rider. This program would be perfect to help me achieve my goals and I’ve already invested in the presale just in case I don’t win this contest. Keep it up with the awesome programs and free material on the blog. You’re a great asset to the mountain biking community.

    Reply • June 21 at 2:39 pm
  23. David says:

    Been getting your emails for a while and have adopted a few of the exercises that you show and they have worked really well for me. If I wasn’t such a slacker I would do more. Would be great to win and use the prize to get my ass into gear and do more. Awesome stuff n keep the emails coming.

    Reply • June 21 at 2:42 pm
  24. Christopher Knox says:

    I am an enthusiastic rider with a 4 month old daughter who is awesome, but it means that any spare time I have is going to be spent on the trails and certainly not go to the gym. I am excited about your new bodyweight program as I hope that I can squeeze various parts of the workout in when I get time. I already do situps with my daughter sitting on so I expect there are a few more bodyweight exercises which would still work with an extra 5 kg that needs entertaining!

    Reply • June 21 at 3:02 pm
  25. Paul Smyth says:

    I have been riding mtb since I was 18, i’m now 40. All those years i’ve just relied on the riding to keep me fit along with my youth and some martial art training. Now with a young family, more work responsibility and not so youthful, Im feeling it out on the trail. My passion is still as strong as ever but not my body. This bodyweight training method sounds perfect. With no time for the gym (never really enjoyed it), whatever I can do at home using bodyweight exercises which are specific to me kicking it on the trail suits me. Only riding once on the weekend I need some midweek training and motivation to keep up with my mates.

    Sounds like an awesome prize.
    Great Job James,


    Reply • June 21 at 3:16 pm
  26. Anne says:

    For the past year, I’ve been doing body weight training. While I still cannot do a full pullup, I do reverse rows, pushups, hanging, planks, squats and lunges and am stronger now (especially for mountain biking) than I was before.

    There are other types of body weight exercises that Convict Conditioning (I have both the books) do not include: one is rock climbing and another is martial arts. Rock climbing works opposing muscles that mountain biking does not (well, relatively at least) and martial arts (especially kicking) is a great way to strengthen in the hips.

    I’ve also incorporated in some kettlebell (1/4 TGU, still not up to full ones yet) and weight training (deadlifts can’t be done by body weight alone), but body weight is the main way to go if you want to make a big difference in your riding.

    To give you an idea of the difference:
    – Last year I could barely do 4 runs at Northstar.
    – This year I could do 6 and still had plenty of energy the next day to ride if I had a functional bike.

    Body weight is also great for training while on the road.

    Also, your training has helped me focus on MTB specific things, like staggered squats instead of just regular squats only. Thanks!

    Reply • June 21 at 3:23 pm
  27. marc prado says:

    Great stuff. This was my first program I purchased from you and i great job in launching me inthe right as far as riding and training well. Though I have had about a two month lay off I think getting back up on the saddle by starting off with body weight exercises. This will help tidy up any weaknesses (right knee and shoulder) and get me back on the right track.

    Reply • June 21 at 4:08 pm
  28. Blade says:

    What everyone has to realise is that to become the best rider you can be you need to do more than just riding your bike. Im not talking about being world class Im just talking about achieving as much as you can do with the body that the good lord gave you.

    What I have gained from your programs, email and support is a set of supporting exercisse which enable me to be a better, faster rider that hopefully beats my riding buddies !!

    Thanks for your support

    Birmingham, UK

    Reply • June 21 at 4:15 pm
  29. Andrew says:


    Not having access to a gym was the main reason I purchased No gym no problem workouts. I started the program three months ago and has helped my riding in everything from climbing to cornering. I love the fact I can get home from work and get a great workout in 45 min without using any weights. I can’t wait to see the updated version. Thanks for the first version.

    Reply • June 21 at 4:25 pm
  30. Joe says:

    James, I’ve been following and referring people to your website since I first discovered it over two years ago. I continue to find it very hard to convince my other cycling friends of the need for this type of cross functional training. The majority of my racing friends continue to believe that off the bike training = getting slower.
    I have yet to purchase one of your programs because I trained for years at a group gym with very similar total body functional principles to yours. Last year I moved to the hyper competitive town of Bend, OR. In addition to riding 3 days a week I throw in variations of my old gym workouts (mostly bodyweight, TRX, Plyo, HIIT, track sprinting, stairs, etc). Over the past two years I’ve gone from a CAT 1 (Beginner) to finishing mid pack in Expert Men at the Oregon Enduro Series. I’ve also become a solid Top 10 finisher in the Portland Cyclocross Crusade Series. It’s just been in the past few months that my bike friends have started to take notice in my “off the bike” training benefits.
    I would love to try an actual structured and specific program that helps push me into the next level. I ride many of the same trails weekly which allow me to easy track on trail improvements. I would be happy to share any realized gains or improvements throughout the season with anyone who is willing to listen.

    Reply • June 21 at 4:31 pm
  31. Peter Kilgallon says:

    James great site!
    I stumbled across it last night looking for MB training tips.
    I am 57 from Liverpool England new to mountain biking after many years running at a decent level. Sadly one knee wont take it anymore but loves the bike.I love hard work and have started on some of the core exercises you have posted. I need discipline and routine and know even at my age I can improve.
    PS I love nothing better than working hard attacking and grinding out hills!!!
    Keep up the good work.

    Reply • June 21 at 4:52 pm
  32. Cam says:

    It’s coming into winter and I’m struggling to find the drive to get into the gym – partly because of the thought required to put together a workout program. I love to win the no gym no problem workout to kick start my training sessions and regain the drive to get back into regular training

    Reply • June 21 at 6:01 pm
  33. Christina Faust says:

    Hi James,

    I am currently using the Time Crunched Trail Rider workout. I really like it and how easy it is to fit a workout in. I was debating between TCTR and the Bodyweight workout and would love to try the Bodyweight workout in the future. I am always looking for a good structured way to improve my strength and stamina for Downhill riding. I have a tendency to be lazy and really wish I could afford a personal trainer to motivate me!

    Reply • June 21 at 6:13 pm
  34. Elwood says:

    I occasionally travel for work, trips ranging from 1-4 weeks at a time, and it takes a chunk out of my biking. I saw your site through a friend’s referral, and believe that a program like this would be great to keep me on track so that I am not starting fresh each time I return. I moved up to a CAT 1 mountain bike racer two years ago, but have not been able to put in enough training time to race consistently since moving up, and would love a program that would allow me to do that, even while traveling.

    Reply • June 21 at 8:50 pm
  35. Tyler says:

    I would love the bodyweight program so I can get my ass kicked without buying a weight set.

    Reply • June 21 at 10:52 pm
  36. Jonathan says:

    Thank you for the opportunity. With a young family time on the trail is getting harder to do. Body weight exercise are the best option for me.

    Reply • June 21 at 11:09 pm
  37. Zach says:

    I read Convict Conditioning after you mentioned it in one of your blogs, and I have been sold on bodyweight exercise ever since. Your No Gym, No Problem workout has shown me how much you can improve one’s riding with very little time commitment and virtually no equipment. I love variety in my workouts, so I can’t wait to see how you’ve implemented BJJ training and animal flow. I’m also curious to see if you’ve included exercises from Convict Conditioning 2, which I have been meaning to purchase and read. Thanks for getting me out of the gym and opening my eyes to a better way of fitness.

    Reply • June 21 at 11:58 pm
  38. Mark says:

    Hi James – I’d love the assistance of this program, a couple of years ago I was a very fit 49yr old, then out of the blue I had a single, unexplained episode of acute pancreatitis ( not a big drinker, and cholesterol was fine -2 main main causes) – so they had no idea what caused it – but it nearly killed me – I lost 25 kilos in weight in 6 days in ICU, and wasn’t expected to see the week end, but I did. Over the past two years I have slowly regained my strength and begun riding again, but it is beyond exhausting – trying to get back to fitness is the steepest hill I have ever climbed. I’m hoping this may help!!!

    Reply • June 22 at 12:44 am
  39. Goran says:

    I would love to have the new NGNP bodyweight program because I have the “old one” and it’s great, but now I want something new. I also have the TCTR program that is great and KB conditioning program. This year I have some technical issues with my gear and I “blame” Your’s training programs. I have broke three BB’s of my bike from 1.1.2013. and I think that my legs becomes to strong from following Your’s training programs. Thank You for developing such great workout programs.

    Reply • June 22 at 2:31 am
  40. David Keir says:

    I’ve never been one for weights or gyms, and have found it almost impossible to keep weight/muscle mass on, but since I’ve started James’ program there’s a few things I’ve noticed:-
    1. James’ program develops strength AND structure. Doing straight push ups, for example, you teach your arms to be better at bending. But with the Renegade Rows in the program, you are working about strengthening the arms in extension and also strengthening the torso rotationally to help the body hold structure while riding. when doing the exercises i reckon it helps to imagine how it relates to actions my body does on the bike.
    2. the stress on a short, intense, session means that the strength building can work in addition to, rather than replace time riding.
    3. i’m developing control and strength. I really feel this doing a TGU.
    4. I feel like I’m developing strength in movement rather than strength to carry our some limited body action.

    I’m heading off overseas after 6 months working on an environmental campaign. I can already feel myself getting back into form after only 2 weeks. The no gym workout would be perfect way for me to stay in shape before meeting a mate and riding again in september.

    Reply • June 22 at 5:31 am
  41. Matt says:

    Love the KB program. Love the way you say stand on the bike as much as possible. These two pieces together along with the body positioning video have transformed my riding. Thanks for all your work and information and a fresh approach to Mt Biking training, not the typical go ride a road bike to get faster on the trails. I do a lot of push up varations so I would love the body weight program. Cheers

    Reply • June 22 at 5:45 am
  42. todd s says:

    I started this spring with your follow along kettelbell program. Only had 1 kettlebell to start with doing the different workouts. When snow melted and riding commenced I picked up right where I had left off in Nov. I could tell an immediate difference in my strength riding trails. NGNP would be a perfect next step for me to continue improving. Love doing workouts that I know are improving my riding!

    Reply • June 22 at 6:50 am
  43. Jim Hutch says:

    I am turning 50 in two months and need this program to meet my personal goals by my birthday. All of my riding partners are younger and pass me on the inclines. Looking forward to the program!

    Reply • June 22 at 2:29 pm
  44. Alexander says:

    Well, beeing new in trail riding experience, i discovered that mine muscle power and agility weent enough to take me to the highest peaks. With this program i hope to get my body fitness to the next level and be able to ride the bike properly. I am more than glad i found this web site and the work of James Wilson is one of the best things i can imagine for mine bike agility. If i win this prize I will use it as the best tool to make me ride better. good job James – keep it that way

    Reply • June 22 at 3:10 pm
  45. Ted Hansen says:

    I’m looking forward to learning more about bodyweight training from this new program. Since I began getting back in shape and building my body again two and a half years ago I have relied on mostly bodyweight training. It has been a far departure from
    the rudimentary traing methods I was taught to do in high
    school athletics and in the Marine Corps. I had bought a combo

    freeway/universal weight apparatus when I first started getting back in shape. However, as I experience you vantages of body
    weight training I have rarely used it. I enjoy the freedom that bodyweight training gives. I have never even had a concern
    about injuring myself working out this way. I have also never lacked the challenge of pushing my muscles and my body to its
    limit, developing strength, stamina and skills. As a family man
    with an inconsistent work schedule I like the freedom of not needing a gym or tons of equipment. The only reason I do my
    workouts at the gym now or simply for the camaraderie, not for the gym itself. I find the biggest challenge to bodyweight
    training is simply changing my habits to not need to be in a
    specific place, but being ready and comfortable to do a workout wherever I am with whatever is around me.

    Reply • June 22 at 7:17 pm
  46. Caleb says:

    Well, this is my first full season of racing mountain bikes here in PA. My goal was basically to finish all of the races I entered (there are 6 races in the series). The first one was such a horrible experience I had a tough time deciding to even enter the second race. I get halfway through a race and I wonder why I’m doing this to myself. Is my training inferior? Am I using the wrong electrolyte replacements? Am I not riding enough? Am I riding too much? All of this leads to an awful experience and if I understand your blogs correctly… it will get worse by the end of the season. I was really looking forward to this season and many more, the start of a good thing. But I am almost to the point after 2 races and countless training miles that I don’t even want to look at my bike. Maybe the No Gym No Problem workout plan could get me away from the weights, back in the saddle with the confidence to tackle the rest of the ’13 racing season…

    Reply • June 22 at 8:56 pm
  47. Alan Walker says:

    Working in the motor trade I struggle to find the time to ride and get to the gym. I have used the TRX workouts and the Trail Rider tune up and despite the lack of time I feel I have maintained a level of fitness and mobilty that I would not have done if the gym was the only other option. At 58 I have set a couple of goals for this and next year and if the other programmes are an indication the the no gym workout would be an effective upgrade.

    Reply • June 23 at 1:30 am
  48. Robert Smith says:

    I was posted in Afghanistan for the last 10 months, just got back 45 days ago, and was looking for a way to stay in riding shape. I had access to a good gym so did have all the necessary equipment, to include kettle bells. So I singed up for and used the DB combo drills to excellent effect. I also included 2-3 interval sessions per week. Not only did I not lose my conditioning but actually gained climbing strength. I am hooked on James’s training and philosophy. NOW…I am posted in Egypt, and although I now have access to really good riding, believe it or not, I have very limited access to gym type equipment. I am currently using the time crunched trail rider program but don’t have all the kit I really need. Sooooo, the idea of a program where I don’t need equipment is very appealing to me. I will give it a try and let you know how it goes. Keep up the good work James…Thank you to you and Kiele. Cheers, Robert (PS traveling to the US in August and will have the opportunity to race the Downieville Classic… so get to put your training concepts to the test) 🙂

    Reply • June 23 at 1:49 am
  49. Italianhead says:

    The trail tells my body: ‘hop, hinge, bend, slide…’. A BW program that includes strength and flow as key components of the workout, is what I need. Plus I ma looking for some fun, new exercises. Thank you, James.

    Reply • June 23 at 6:19 am
  50. John York says:

    I’ve been using some of your KB exercises and am about 1 month into TCTR…and love it. There are some steep uphills after sharp 90 degree or more turns that I can now pedal all the way up…and it’s due to the TCTR series.

    How this prize would really help is it would offset the money I’m going to have to spend to repair my bike after I snapped the rear triangle this morning pedaling hard through 1 foot of mud. Before starting TCTR, I didn’t have the core strength or leg strength to make it through the mud…now it’s not me, it’s the bike that’s the limiting factor! Imagine what I can break next!!!

    Appreciate the awesome products, advice and coaching!


    Reply • June 23 at 8:22 am
  51. Matthias says:

    After beeing into BWT for years I totally got into Olympic weight lifting the last year. Would love to see a program getting me back to more BWT.

    By the way: I love your site. It was the starting point for me to learn about functional fitness, kettlebells, mobility… about 3 years ago. Can´t thank you enough!

    Reply • June 23 at 9:23 am
  52. Shawn says:

    As someone that is trying to get back into shape, a body weight program takes some of the excuses out of missing a day training, when I travel. The fact that you are incorporating experience from all facets of your life such as BJJ is awessome.

    Reply • June 23 at 10:37 am
  53. Geoffrey says:

    I travel regularly for business and I’m always looking for a good way to work out while I’m on the road I think no gym no problemwould help me a lot

    Reply • June 23 at 10:43 am
  54. Wayne Lewis says:

    I’ve been using the NGNP program for about a year, and I’ve found it’s made a big difference to my ability to stand and pedal. I ride singlespeed, so the ability to get out of the saddle on tough climbs is essential. Before I started the program, there were hills on my local trails that I simply could not clear, no matter how hard I tried on the bike. I’m finding that the split stance squat progressions is helping my climbing strength a lot as the exercises closely mimic the movement pattern on the bike.

    The rest of the program has improved my upper body and core strength which also helps me get the most out of my trail rides. Finally, the mobility exercises and warmups are something I’m now making an effort to include in my training more regularly.

    Reply • June 23 at 12:46 pm
  55. mark says:

    Am going to be away from home weekdays for the rest of the summer starting next week, and am thinking a body weight progam would be perfect as will only be able to ride weekends from now on and do not want to carry weights around in my luggage. Lots of information on your site to create a purposeful work out but it is so much easier and straight forward to follow a program that is laid out for you, and with escallation built in, takes away all the excuses!!

    Reply • June 23 at 3:56 pm
  56. Larry Finch says:

    The previous two programs have been very satisfying, providing me a challenging and yet doable workout. The workouts gave me a sense progress and were especially helpful in preparing for the Gene Hamilton MTB camp.

    The NGNP will be especially valuable as I will be temporarily moving from AZ to CA and will have somewhat limited access to a gym.

    Reply • June 23 at 5:03 pm
    • bikejames bikejames says:

      Congrats Larry, you won a free copy of the new No Gym, No Problem Workout Program v2! Just send an email to support@bikejames.com and we’ll get you hooked up.

      Thanks for entering, hope you like the workouts and keep me posted on your results.

      Reply • June 24 at 8:31 am
  57. Jim says:

    I recently finished TCTR and liked it alot. Since we have had nothing but rain for 3 weeks I picked it back up! Can’t wait to start this new ngnp workout. Thanks James. Old guys rule!

    Reply • June 23 at 5:06 pm
  58. Derrick says:

    The NGNP program would be great for me since I have just got into mountain biking. I think it would be a great way for me to build strength and endurance for longer, more enjoyable rides on the trails.

    Reply • June 23 at 5:31 pm
  59. Rik says:

    As a confirmed slacker in the ‘I’ll just go out and ride’ camp I’ve been riding and building trails (now there’s a pretty good ‘core’ workout -mattock, shovel and rake for a good hour or two of an evening) for many many years and I guess I’ve been doing enough to get by (a few wins and podiums in a few branches of the sport).

    However, time marches on, and as the work and family hurdles get taller and ride time more scarce, I’m hoping that your no gym workout will help with the aches and pains my old bones and sinews are carrying.

    Oh and my riding buddy has gone all roadie and is fit as a butchers dog – I can lose him on the downs but the slick legged fiend has me on the climbs – I need a secret weapon!!!!

    I have been appreciating your regular updates and your sceptical analytical approach to the perceived wisdoms of the cycling world – a year on flats now and not missing the spds a bit – yeahah!!

    Reply • June 23 at 5:43 pm
  60. Mick Warren says:

    Hi I have been using James’s No gym no problem workout for the last 3-4 months and have found it to be a great help with my trail riding. The extra strength I have gained from this work out has helped me heaps on the bike on the trail I have improved my bike handling heaps. I have been MTB riding – racing for 20 plus years and have never been a fan of weight training but this program has opened my eyes to more off the bike training, previous to finding this program I only done all of my training on my MTB. Cheers Mick PS keep up the good work.

    Reply • June 23 at 7:38 pm
  61. John O says:

    I have been using the original version of the NGNP and TCTR for the last year. It has helped me drop the 30lbs I gained while spending 2 years on the road for work. I now race cross counrty and Enduro events in Colorado and usually fininsh in the top 10 for my age group.Your product works and you don’t have to go to the gym which is one of the worst places on earth to spend time. My garage works great. Thanks.

    Reply • June 23 at 7:51 pm
  62. Jimmy says:

    My wife and i have been using the program for several months and have been blown away by the strength and balance we have gained. consider me waiting in line for the updated version! great program for anyone, any place.

    Reply • June 23 at 8:02 pm
  63. shawn thomas says:

    love your programs and seeing the benefit of bodyweight exercises in sports specific training. I’m seeing my strength improve and my skills on the bike follow.

    thank you

    Reply • June 23 at 9:27 pm
  64. Mark Manzo says:

    I am a 52 year old roadie that has recently gotten into mountain biking with a group of hard core riders here in the Methow Valley of Washington. I had the motor but not the muscles. Your NGNP workout has been great! I have also been reading Lee McCormack’s Mastering Mountain Bike Skills. With the strength that I have gained from your program and skills from Lee, I am riding stronger and having a blast.

    Reply • June 23 at 10:20 pm
  65. Christian Ramsey says:

    James, I started your bodyweight program about a month ago. When I found you, I was searching for a MTB skills clinic to improve my trail skills, what I’ve learned from you so far is that I need to improve core strength and mobility before I can expect my trail technical skills to significantly improve. I really liked your email/blog post on your philosophy on training, that before you train to be a mountain biker or racer, you have to train to be a human/athlete first. Only one month in, I’m feeling a difference (I progressed to level 3 on several of the exercises this week, and I’m definitely feeling sore!). Not only that, it takes SO much less motivation to get up in the morning and do one of these workout routines than it is to get ready, go to the gym, wander around trying to decide what to do…etc. Thanks so much, I look forward to continuing your programs!

    Reply • June 24 at 7:13 am
  66. Dave Gillett says:

    Hi James, been receiving your emails with tips and see your links on Pinkbike. I have introduced single squats to several people I train with and all have trouble with it. Many of your excercise’s are challenging which I enjoy. I am just over the big 50 but still LOTS of life in me. My main purpose in training is to ride as next year I hope to get out to BC to ride with my cousin Craig a very well established rider – 09 Trans Rockies podium, 2010, BC Bike race podium 2011 Island cup cross country champ and BC bike race podium, etc, etc. So I am his older cousin from the east just trying to keep up with him next year and many of your tips will help me get there ( I hope ! ) Keep up great posts.

    Reply • June 24 at 9:02 am

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