The biggest lie they tell you:

You have to suffer through your tight and painful hips.

Here are 4 elite bodyweight exercises to destroy your hip pain and tightness (for good): 30-40% of active adults have chronic hip pain,

Combine this with increasingly sedentary lifestyles and prolonged sitting, this is a good recipe for developing stiff and painful hips.

Luckily, it only takes 5-10 minutes per day to keep your hips mobile and pain-free:

The most forgotten area of your body:

Your thoracic spine.

Most people have pain and stiffness in this area from lack of movement.

Here are 5 dead simple mobility exercises to crush your upper back pain and stiffness for good: Thoracic spine mobility is essential to access the full range of motion of your shoulders and neck.

It's also essential for anyone wanting to learn advanced bodyweight skills like the handstand.

Most people are super stiff in this area.

Use these 5 exercise to unlock yours:

I struggled to grow my shoulders for years due to chronic shoulder pain and dislocations.

Now I can do 50kg weighted dips, handstand push-ups, and I've grown respectable delts.

Here are 6 bodyweight exercises that will blow up your shoulder size: 1. Dips:

The king of bodyweight pushing exercises.

Dips will grow your anterior deltoids, and stimulate your chest and triceps as a bonus.

If you're a beginner to dips, regress by using a band or assisted machine.

Add weight to become a bodyweight beast.

The most neglected muscle group in your body:

The shoulder rotator cuff.

Here are 5 simple exercises to guaranteed bulletproof your shoulders (and prevent injuries): I used to have chronic shoulder pain and dislocated both shoulders over 5 times due to instability.

Now I can do handstands, 40kg weighted pull-ups, and dips.

Strengthening my rotator cuff muscles allowed me to overcome my injuries and achieve great strength in calisthenics.

After having treated over 500 patients, chronic neck pain and stiffness are one of the most common issues I see as a physical therapist.

Here are 4 neck mobility drills to eliminate your neck pain and stiffness forever: Your neck is designed to move often and has the important role of moving your head.

If you sit for too long with your head in the same position, this could result in neck pain and stiffness.

These 4 exercises can be done in 2 minutes.

Do them consistently and be pain-free:

When I first started my fitness journey 5+ years ago, I spent months trying and failing to get my first pull-ups,

Until I learned the Russian Military's secret to building strength FAST:

Greasing The Groove.

Here's how it works: "Greasing The Groove" was first described by Pavel Tsatsouline @BeStrongFirst, a former Russian Special Forces instructor who developed the ultimate way to build strength.

He knew that strength is a skill, and to become better at a skill quickly, you must practice it frequently

You only need 4 exercises to build the body of your dreams.

Forget the complicated workout programs & confusing information you find online.

You can work out at home with minimal equipment & build a great physique.

Here's how: Most people think you need to lift weights & have a crazy program to build muscle.

This couldn't be further from the truth.

The average person only needs to focus on one thing to start building muscle at home:

Compound movements.

I started with:
• No back muscles
• Unable to do 10 pull-ups
• Chronic dislocations & pain in both my shoulders

Now:
• I can do a +40kg pull-up
• I've gained a thicker & wider back
• My shoulder instability & pain is gone

Here's how I did it (🧵): 1. Focused on progressing pulling compound movements:

Pull-ups have been my stable exercise for developing my back.

I added weight as soon as I could complete 10+ reps with good form.

If you want a strong back, you should be doing pull-ups.

Back pain can destroy your life.

But it won't if you take control of your situation.

Here are 4 exercises you can try to kickstart your recovery & begin moving again: *Disclaimer - This information is for entertainment purposes only, and does not substitute for professional health advice.*