Want a chance to win a FREE copy of my newest training program?

I have been working on it for months and I am almost ready to release my newest program – the expanded No Gym, No Problem Workout 12 Week Bodyweight Program. To get things rolling towards the release date on Friday the 27th I am going to give away 3 free copies of it today – just post a comment with your favorite bodyweight exercise and why you love it for a chance to win. I’ll pick the 3 random winners tomorrow and announce them here.

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WordPress Comments:

  1. Steven Thompson says:

    Has to be the pairing of a pushup with knee draw into a burpee.. great for pushing, pulling, legs and a bit of heart rate elevation

    Reply • April 17 at 7:18 am
  2. Daniel says:

    Pushup jacks.

    Reply • April 17 at 7:22 am
  3. Anne says:

    Favorite body weight exercise: The pushup.

    It incorporates the plank (at the top) and you can do different levels of variation on it depending on your strength and level of fitness.

    That and it helps me with riding downhill better, which is very important 🙂

    Reply • April 17 at 8:17 am
  4. Eric says:

    Love the pushup. There are so many varieties, you can do them anywhere and it is a great upper body and core workout.

    Reply • April 17 at 8:21 am
  5. Craig says:

    There is not a body weight exercise I have learned from you I don’t love. They all challenge my mental concentration and the control of movements. I see other people using devices when they all need, is already attached to them. Coupled with the latest trend being cave man style workouts, I don’t consider your exercises to be trends but a collection of body sciences.

    Reply • April 17 at 8:22 am
  6. Elric says:

    Favourite body weight exercise = the split squat.
    Great exercise to increase power on steep hill climbs.

    Reply • April 17 at 8:23 am
  7. dan says:

    After reading Convict Conditioning after you mentioned it an earlier post, I realized I didn’t feel strong doing any of those exercises. I have since built up to be able to do 10 single leg squats with each leg. I finally feel like my legs are strong. So obviosuly, the single legged squat is my favorite.

    Reply • April 17 at 8:24 am
  8. Chris says:

    The muscle up is my favorite exercise. Its full upper body, requires an abundtant amount of skill and coordination. It took me 4 months of training to execute one bar muscle up. I am now moving on to rings and its a whole other ball game.

    Reply • April 17 at 8:26 am
  9. Michael says:

    my favourite BW exercise has to be the squat. First of all it showed me my lack of mobility in the hip area. To address this defficiency I focused on different variations of squatting over a couple of months. Not only did this help me improve my hip mobility a lot, but my legs and strangely also my core feels stronger then ever! This means that I last longer on the trail which equals to more fun on the bike!

    Reply • April 17 at 8:28 am
  10. Topher says:

    Single leg squat. I’m always blown away by how weak my stabilizing muscles are when I start doing these after a break. These got my legs evened out after an ACL reconstruction.

    Reply • April 17 at 8:28 am
    • Anne says:

      Good to know these help post ACL reconstruction. I had it last year and my leg still doesn’t feel 100% (more like 90%).

      Reply • April 20 at 1:24 pm
  11. Philip says:

    The bridge because it works on the whole body and felxibility at the same time.

    Opening up the spine allows more energy to flow, balances out the riding forward position (and desk work). Opens up the legs, releases the neck and strengthens the arms and wrists.

    I am finding it challenging and powerful on so many levels.

    Thank You

    Reply • April 17 at 8:30 am
  12. Ryan says:

    Handstand Pushup– makes me feel like goofing off as a kid. Plus it just hurts so good!

    Reply • April 17 at 8:32 am
  13. Jamie says:

    Boing Push-ups – stability ball push-up, explode up and off the ground with the ball, come back down, pull the knee into the chest, repeat

    Core, power, balance, agility and dose of pain all in one!

    Reply • April 17 at 8:35 am
  14. Jonathan says:

    Chin up for me. At my current level a decent number of reps is achievable, but still feels like an achievement. Working on my single leg squats too, need to iron out some strength imbalances after a knee injury.

    Reply • April 17 at 8:36 am
  15. Russ says:

    My favorite is the BRIDGE. This exercise stretches me in a way that no other exercise does. I also can practically feel like I get stronger with each one. Rock the bridge-bra’…..

    Reply • April 17 at 8:38 am
  16. Jason Christenson says:


    Reply • April 17 at 8:38 am
  17. chris says:

    best exercise for me has been the ….. Band assisted PULLUP. …. . Until I learned this trick on this site I used chairs to do maximum reps on pullups. Using a band to support my weight has increased my strength which has contributed greatly to my shredding, posture and overall athleticism . Thanks for the great insight

    Reply • April 17 at 8:39 am
  18. Alexa says:

    Like almost everybody here I think that burpees are really great, but my favorite body weight exercise are push-ups.

    Reply • April 17 at 8:41 am
  19. Jeff says:

    has anyone mentioned push-ups?

    Reply • April 17 at 8:42 am
  20. Charlie says:

    I’m a huge fan of the jump squat. Well, maybe not huge. Or a fan really. Actually, I don’t like it at all, but I do love what it does for increasing my leg strength. And that’s what matters!

    Reply • April 17 at 8:44 am
  21. Steve says:

    My favorite body weight exercise: The Bear Crawl – It looks dumb as hell but your working your core, your arms and your legs all at once.

    Reply • April 17 at 8:44 am
  22. Jukka says:

    The pull up! Few exercises can beat a good old fashioned pull up. No other exercise build the upper body strength as well as the pull up. As Don John said: “I´ve yet to see anyone who can do 20 pull ups and couldn´t dominate any abdominal test there is”. On top of all pull ups are fun to do as well. My two cents.

    Reply • April 17 at 8:46 am
  23. Jeff Weeks says:

    For me, it has to be the one-handed pull up.

    Just kidding.

    I vote for the pull up for their overall versatility and portability. They give you the ability to make significant strength gains. It is also fully scalable, from chair assisted right through to the muscle-up.

    Reply • April 17 at 8:48 am
  24. Tim says:

    Since I am old and fat they would all be my favorite, I love to ride but have no time for the gym

    Reply • April 17 at 8:49 am
  25. Stephen says:

    Spiderman pushups. I love strength and core stability these build.

    Reply • April 17 at 8:51 am
  26. KimW says:

    Push up!

    Reply • April 17 at 8:51 am
  27. Guthrie says:

    My 2 favs are the push-up and pull-up. But if I chose just one, it would have to be riding downhill on a mtn bike. That is considered a body weight exercise… right?

    Reply • April 17 at 8:58 am
  28. Cliff Swanson says:

    Easy… Push ups. So many ways to vary the effort and it works the core and upper body in a manner that is functionally sound for injury protection.

    Reply • April 17 at 9:02 am
  29. Santiago Bellido says:

    My favourite bodyweight excercise is the spider-man pushup. Helps so much in body weight control plus you gain a lot of strengh in the arms and core!

    Reply • April 17 at 9:07 am
  30. Ryan says:

    I would say the Single Leg Squat. It difficult enough with just my body weight since you have to keep your balance through out the entire exercise. Also a variation of the pushup using a physio ball to prop up your legs – I find this extremely challenging and can really only bang out three or four reps at a time.

    Reply • April 17 at 9:13 am
  31. Jeff says:

    my fav has got to be pushing or carrying the bike up a super steep hill before bombing it.

    Reply • April 17 at 9:20 am
  32. Andrew says:

    Having only recently found my glutes again, the best bodyweight exercise I have found is to do single leg squats with constant pressure against a soft ball on a wall. On a good day I might manage three sets of five.

    Reply • April 17 at 9:21 am
  33. Probably the side plank. And the whole core activation sequence.

    Reply • April 17 at 9:27 am
  34. Larry says:

    My vote would be for Burpee to Push Up with a Jump Squat finish.

    Reply • April 17 at 9:28 am
  35. Ignacio Alfaro says:

    Love a couple of them, but right now, you got me into trying the bridge and its variations since last week, and I must say its killer! I did not know how important it was to my lower back, hips and other muscles, it stretches me greatly also, and it gases me too as you have to spend quite a lot of strength doing it! Great one there

    Reply • April 17 at 9:30 am
  36. Scott says:

    Favorite has to be the hand stand push-up. It’s a head turner.. But lunges and reverse lunges are the best.

    Reply • April 17 at 9:32 am
  37. Jet says:

    Pistols have to be the best BW exercise! You must have balance, core strenght, flexibility, mobility, and strenght. Full ROM to rock bottom!

    Reply • April 17 at 9:35 am
  38. AlexC says:

    I am a huge fan of “frenchies” and win sprints on my bike.

    Reply • April 17 at 9:35 am
  39. Jennifer says:

    I like planks, squats and push-ups. If I had a pull-up bar, I’d love to do variations of the pull-up.

    Reply • April 17 at 9:36 am
  40. Ed Baker says:

    best exercise is the Turkish Get-up. It involves multiple movements that increase body control and stability. It never gets old and the better you get at it the more involved your body gets.

    Reply • April 17 at 9:42 am
  41. gsoroos says:

    Push-ups. Unfortunately once I start progressing in the season and ride more, I forget to do them.

    Reply • April 17 at 9:44 am
  42. James says:

    My favorite free body exercise would have to be the “Iron-Man”. I love this exercise because it fires the core and builds strength for the upper-body. I’ve also noticed great improvement in my climbing since I started to implement this exercise in my program.

    Reply • April 17 at 9:46 am
  43. Laurel says:

    Push-up! Great for core and arm strength.

    Reply • April 17 at 9:50 am
  44. Chris Snyder says:

    Swinging (not kipping) pull-ups. Pulling from a dead hang after dangling from one arm gets brutal.

    Reply • April 17 at 9:52 am
  45. Ilan says:

    I love the Bulgarian split squat, I feel like it works my legs like crazy (every stair for the rest of the day is like climbing Mt Everest) and being a university student with lots of exams, it’s great that I can do them in my room with no equipment.

    Reply • April 17 at 9:54 am
  46. Brian Wright says:

    Push-ups. So many variations to work shoulders, arms, and chest. It also helps with core strength.

    Reply • April 17 at 9:55 am
  47. Sean says:

    Still trying to get my pistol going–very challenging.

    Reply • April 17 at 9:55 am

    Reply • April 17 at 9:58 am
  49. steve says:

    The classic legendary Burbee….. because I love and hate them so much…really…. it’s love for the results and hate for the difficulty for a 48 yr old professional sitter…i struggle now but in middle school we did hundreds no problem…burpees remind of what I was, where I am and where I need to go…they hit everything cardio, flexibility,power, explosion, chest, legs etc… I never loved them but they didn’t use to be as hard as they are now..after back injuries and shortened a everything from aging and sitting…I love and hate BURPEES!!!!!! after a layoff I can barely get my feet to come up under… I know after I”ve embraced some difficulty and am on the program for a bit…when they are easier I’m fitter…thanks Bike James, I would be honored to try the new program and see how it might help an aging former decent xc rider/racer…onward. Steve

    Reply • April 17 at 10:05 am
  50. Brian says:

    Decline handlebar pushup. I use an old handlebar with grips and an old stem which I place on the floor and use like pushup handles.It doesn’t hurt my wrists like when I have my hands on the floor plus I get that extra feel of doing something for mt biking and it wobbles a little bit too. It makes working out more fun for me doing the handlebar pushups.

    Reply • April 17 at 10:05 am
  51. Esteban Jimenez says:

    Hanging Leg Raises are my favorite, it’s amazing how you can outsprint anyone and climb steep s**t like a boss with strong abs and hip mobility, plus the amount of time you spend hanging helps a lot to train grip and correct shoulder posture.

    Reply • April 17 at 10:08 am
  52. Megan says:

    The one legged RDL…obviously with only body weight…love this move for so many reasons: it’s functional, it involves balance which in turn involves focus and concentration, it engages hamstrings and glutes which often get neglected, there are SO many variations you can do without ever adding wright and then of course you can always add weight. An everyday, for everybody move!!!

    Reply • April 17 at 10:11 am
  53. Jonas Dahlstrom says:

    Turkish get-ups with Swings a close second

    Reply • April 17 at 10:13 am
  54. Brad says:

    Step-Ups and pull-ups work me every time, but burpees get my heart racing. Great for getting back into shape fast! I am now a desk jockey so this new training program would be great for me! Pick me Please!

    Reply • April 17 at 10:13 am
  55. Jim N. says:

    The Pull-up never fails me. Having a bar in my hallway gives me the opportunity for a little micro-workout any time I want: on the way to bed? pull-ups. Gotta use the restroom? pull-ups. Dressed up and heading out to work? pull-ups.

    Gotta say, I’m loving the bridge right now too. Kicking my @$$, but looking forward to realizing the benefits.

    Reply • April 17 at 10:15 am
  56. Darren says:

    My favorite body weight exercise has got to be the Plank. It’s key to keeping a stong core. I do it multiple times per week whenever the mood strikes (usually while watching TV)

    Reply • April 17 at 10:18 am
  57. lynnette says:

    squat jumps!! works every part of ur body and gets ur heart rate up!!!

    Reply • April 17 at 10:26 am
  58. Julie says:

    So many favorites….probably a clean burpee jumping into a pullup…though I did a workout with wall walks (start in a pushup with feet on wall, pushup and walk feet up wall until you touch your belly and then walk back down) and that was pretty tough from a metabolic standpoint as well as the upper body and core!

    Reply • April 17 at 10:29 am
  59. allan rosenberg says:

    My favorite bodyweight exercise is without a doubt single leg dead lifts! I incorporate this exercise into my routine at least once a week and it has made me stronger and more balanced on the bike than any other exercise I do. If you don’t do this exercise I highly recommend it to whoever is reading this. You can find the instructions on how to do it properly on bikejames.com

    Reply • April 17 at 10:29 am
  60. Galy says:

    Push up then jumping up to a standing position and then going straight
    Into a deep sumo squat!
    Do this for up to 3 minutes and ur workout is hardcore!

    Reply • April 17 at 10:48 am
  61. Andy rutherford says:

    Pistols ! Flexibilty, mobility, balance and functional strength all in one portable package

    Reply • April 17 at 10:50 am
  62. Ron says:

    Why stick to one bodyweight exercises? Do several circuits of the classic four (pushup, situp, squat, pullup). The variation I like is 10 circuits of 10 repetitions, no rest between reps or sets, of: (1) pushups with those grips that make them harder; (2) situps (with the Abmat); (3) goblet squats holding a light kettlebell; (4) TRX low rows (too many pullups are bad for my shoulders).

    Reply • April 17 at 10:50 am
  63. Medio-core says:

    Bridges or pullups, even though I’m terrible at both

    Reply • April 17 at 10:51 am
  64. Larry says:

    My vote is for Burpees. I like to do variations such as Burpee to a Push Up with a Jump Squat finish.

    Reply • April 17 at 10:53 am
  65. Sheena says:

    My favorite is the squat, definitely helps build the muscles I need to maintain proper form on the way down the trail.

    Reply • April 17 at 10:59 am
  66. Justin Heenan says:

    It’s got to be single leg/pistol squats. An awesome exercise working up through the progressions. When you are able to complete the full range of movement with sound technique and form, you’ve mastered one of the true tests of bodyweight strength and skills. You’ll also turn more than a few heads in the gym!

    Reply • April 17 at 11:06 am
  67. Ken says:

    For me it is the pull-up. Combining the pull-up with a stomach chrunch works pretty much the entire core. I do a couple of sets of these a day and it has eleminated all my lower back pain.

    Reply • April 17 at 11:12 am
  68. james k says:

    inverted rows on a chin up bar.

    for me it its a great excersise to help on the bike, and you can tell its a tough one as its tough after a few good reps!

    Reply • April 17 at 11:13 am
  69. Vidar Fjelltun says:

    It can only be the plank. If I only could do one, that would be it. It’s great for the core, and it’s really safe, no injuries.

    Reply • April 17 at 11:17 am
  70. Joshua says:

    The single arm pushup! I haven’t found another exercise that requires the same level of tension throughout the whole body for each and every rep. Plus, a few single arm pushups and a few pistols and you have done an awesome full body workout!

    Reply • April 17 at 11:18 am
  71. Jeremy says:

    My vote is for single leg squats. Currently trying to rebuild strength after tibial plateau fracture. A lot of strength lost after that surgery.

    Reply • April 17 at 11:18 am
  72. steve says:

    One of the best exercises I have found to work my core is the T-push up. I have been using the DB combo and I have throw. In the T push up after the TGU and it been amazing. I am excited to see the new no weights program James will be releasing.

    Reply • April 17 at 11:40 am
  73. Dave D says:

    For me it is the pull up with a leg lift, but they are all great as long as you focus on the movement and keep your mind on it as you do it. Form and focus rule. Cheers.

    Reply • April 17 at 11:42 am
  74. EmilMP says:

    Burpees forever :o) Hated them at first, but now i love them…

    Reply • April 17 at 11:45 am
  75. Justin says:

    Burpees. Hard to do. Cardio and strength in one. And I hate them!

    Reply • April 17 at 12:01 pm
  76. Tav Inzunza says:

    I must say that is the Bulgarian Split Squat, It gives strenght on my quads and help me on my balance. Two very valuable thing on MTB.

    Reply • April 17 at 12:03 pm
  77. Stephen Nelson says:

    The pistol squat is my new favorite body weight exercise because it has taught me to engage the glute specifically while maintaining balance, which transfers to many other movements. And it also remains difficult to complete more than a few at a time!

    Reply • April 17 at 12:16 pm
  78. Chris says:

    I like the pull up because it is fairly new to me and is a good challenge. As well, the rewards are huge.

    Reply • April 17 at 12:29 pm
  79. Ryan Roggow says:

    Push up… It still kills me and reminds me that I have a long way to go to master my own body weight.

    Reply • April 17 at 12:40 pm
  80. Matt says:

    Fav Exercise – Split Squat – Great to develop power for the Single Speed

    Reply • April 17 at 12:53 pm
  81. Chris F says:

    Explosive split-squats(lunges)for me!

    Reply • April 17 at 12:58 pm
  82. Nathan Nix says:

    yo James! handstand hands-down!You’re truly an inspiration and an awesome coach.

    Reply • April 17 at 1:10 pm
  83. mike says:

    Body weight squats , because they work a pretty complex series of muscles. They are great for the core muscles, the hips, the legs and the back. They also help correct posture problems and remind you of the proper position that you should be aware of when riding.

    Reply • April 17 at 1:13 pm
  84. Joe says:

    Pistol squats because they develop strength AND balance.

    Reply • April 17 at 1:23 pm
  85. James says:

    Lying leg raises. Always hard work and really works those legs and abs.

    Reply • April 17 at 1:47 pm
  86. Scott says:

    I do Kettle Bell Swings with my 2 year old daughter’s body weight… Does that count? I fling her into the air for 3 sets of 10 while she giggles. Straight leg sit-ups are another one that helps me keep my back in good shape if I’m putting in a lot of road miles. I find doing a few sets a night makes my core feel more balanced.

    Reply • April 17 at 2:02 pm
  87. charvill says:

    I would say i like the ironman the most. It incorporates the same movements of a typical pushup along with the fact you have to hold the plank position longer than a round of pushups would require. It also gets the heart rate to a higher rate.

    Reply • April 17 at 2:05 pm
  88. TReiman says:

    Single leg squats. Extremely difficult when you first start doing them and translate directly to the trail.

    Reply • April 17 at 2:06 pm
  89. Jay says:

    one leg suspended TRX burpees with scorpion and push up and jump. Great mix of core and shoulder stabilization, hip flexibility, and one leg stabilization. Poor movement patterns are immediately evident.

    Reply • April 17 at 2:17 pm
  90. Luke says:

    Bosu ball pushups, with progressions. At first, just do regular push ups. Second, bring each knee to the opposite elbow for each rep. Finally, push up, knee to opposite elbow, and then extend the leg across the body before returning to the original position. These make you suffer and really work on the core stability and balance as well as arm and shoulder endurance. The challenge is actually getting the leg movements down nice and slowly on each rep, even when your arms are wobbling and shaking by the end of it.

    Reply • April 17 at 2:21 pm
  91. Jeff V says:

    Love the spiderman pushups as they bring upperbody and core strength in one.

    Reply • April 17 at 2:43 pm
  92. Scott says:

    I would have to say pistol squats. I love that they are a single leg exercise and help develop balance and coordination. I love the fact that it is difficult for most people (myself included) to do just one.

    Reply • April 17 at 2:56 pm
  93. Robert says:

    I believe the name is “the crow” – and it’s from the handstand press progression, 2nd step. I just feels scary, I’m trying to think I won’t dig my nose into the carpet 🙂

    Reply • April 17 at 2:56 pm
  94. Tony says:

    Bulgarian Split Squat. great for getting the legs ready for a long days ride

    Reply • April 17 at 3:22 pm
  95. Michael says:

    Chin up/pull up – great exercise and gets me out of the house as I use a tree branch in my backyard; allowing me to enjoy being outside and get in touch with nature.

    Reply • April 17 at 3:32 pm
  96. Dorena says:

    I like push ups.

    Reply • April 17 at 3:42 pm
  97. Jim says:

    My favorite bodyweight exercise is without a doubt the reverse dip with your legs up on another bench,sometimes adding a sandbag or 45 lb. plate to my lap, awesome!

    Reply • April 17 at 3:43 pm
  98. Steve says:

    Too hard to pick for me but I like the simple old – squat jump and single leg squat.

    One for the explosive power and the other the control of body and movement in the leg joints.


    Reply • April 17 at 4:13 pm
  99. Rob says:

    Pushups – they have worked for hundreds of years, why stop now?

    Reply • April 17 at 4:21 pm
  100. Rich says:

    Bulgarian split squat!!!!! Helps with my strength and balance. Working up to the ULTIMATE pistol squat!

    Reply • April 17 at 4:40 pm
  101. Aidan says:

    Pullups/chinups. Heaps of variations you can use with different grips and you have to tense every muscle in your body to get the most out of them.

    Reply • April 17 at 5:02 pm
  102. Carl says:

    Strict pull-ups, with super-tight core. No kip. No shinanagins. No B.S. And, it compliments my mountain biking training in a way that “just riding more” can not.

    Reply • April 17 at 5:21 pm
  103. Luke says:

    I like an excercise that Steve Maxwell uses. I think it is called the dive thru. Good stretch for calves and then works all muscles in the core and back on the way thru. Any excercise with a level change is good!

    Reply • April 17 at 5:33 pm
  104. cookie says:

    The pull-up is my favorite. Lots of variations available, gives you a good workout on there own.

    Reply • April 17 at 5:40 pm
  105. Ryan says:

    Handstand push-up, freaks out both myself and those around me a little every time. It always amazes me just how spent I am after only a few.

    Reply • April 17 at 6:48 pm
  106. Dan says:

    I’d have to go with single leg squats, I love the power and balance one develops from doing them.

    Reply • April 17 at 7:11 pm
  107. Russ says:

    TRX single leg lunge with leap at the top. Great for balance, power, and stamina … really helps in climbing steep hills.

    Reply • April 17 at 7:23 pm
  108. Shane says:

    I have either fallen in love with doing burpees or I have gone mad. Either way I think it is a great way to spike your heart rate and get a full body workout.

    Reply • April 17 at 8:25 pm
  109. Gregg Howard says:

    Pushups! I do 100 everyday. That’s how we 70 year olds roll… Dude 😉

    Reply • April 17 at 8:34 pm
  110. henderson says:

    The pullup

    Reply • April 17 at 8:56 pm
  111. Joe says:

    Burpees. they work.

    Reply • April 17 at 9:19 pm
  112. Kris says:

    I have to say the push up is my favorite exercise. It utilizes so many muscles together to do it correctly and efficiently. And you can mix it up by changing width and hand position.

    Reply • April 17 at 9:22 pm
  113. bearhair says:

    The dreaded trail push-n-pull. It’s a specialized bodyweight movement we all have done 1 time or another.. When you ride too far and have to push-n-pull yourself and your bike out of the woods. Usually draggin knuckles and feet along the way.

    Reply • April 17 at 11:32 pm
  114. Damo says:

    Pull ups. Bodyweight exercises are great and variations of grips with pull ups/chin ups work so many muscles! Due to the style of the exercise it is easy on joints also. Finally, I always find upper body exercises more enjoyable…!

    Reply • April 18 at 12:15 am
  115. Linda says:

    I love the bridges – great combination of strength and flexibility important for technical riding

    Reply • April 18 at 12:40 am
  116. thomas roien jensen says:

    Push ups always works.

    Reply • April 18 at 12:45 am
  117. andu says:

    One of the most challenging for me is RFESS because it points out asymmetries and the weaker side, I think you need good hip stability to do it right.


    Reply • April 18 at 1:46 am
  118. Pete says:

    I have to say my favourite for gaining strength and working out the imbalances is the single legged squats!!

    Reply • April 18 at 1:51 am
  119. Silvia says:

    Pull ups work so well, especially for my core!

    Reply • April 18 at 2:54 am
  120. Luke says:

    Single leg squats. I can always feel the difference in my riding after incorporating these into my workout.

    Reply • April 18 at 6:32 am
  121. Jayson says:

    Single leg dead lift. My balance is 10x what it was and my explosiveness standing up is that of a bmx rider because of it. Stand up pedaling has given me the edge I need in riding.

    Reply • April 18 at 7:22 am
  122. Rob Ibarra says:

    Not only do I think it, I know it and have used it to build a structure and foundation for my core. The plank has to be the ultimate core building tool for any strength training. It has helped me be a better mtb’er and athlete all together. Hope its not too late and thanks for everything you do James.

    Reply • April 18 at 9:33 am
  123. Arthurho says:

    Have to say the uni db snatch. Having ton me rotator cuff, 3 years ago, Im so glad this exercise amongst others helped me rehab. My arm. Thanks bike James. Art.

    Reply • April 19 at 12:39 pm
  124. Russ says:

    single-leg squats – there’s no cheating and it gets the legs even for better pedaling.

    Reply • April 20 at 1:55 pm
  125. Jason says:

    The Bridge!

    Reply • April 20 at 2:54 pm
    • Jason says:

      Because it works everything and you can feel the difference in your quality of them very quickly over time.

      Reply • April 20 at 2:56 pm
  126. Caleb says:

    i like squatting because it works so many different parts of your body,

    Reply • April 25 at 8:24 am

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