Body by Science + Body Weight Exercises

New podcast on body weight exercises in a BBS template.

Included are links to …

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About Anthony Dream Johnson

CEO, founder, and architect of The 21 Convention, Anthony Dream Johnson is the leading force behind the world's first and only "panorama event for life on earth". He has been featured on WGN Chicago, and in the NY Times #1 best seller The Four Hour Work Week.    His stated purpose for the work he does is "the actualization of the ideal man", a purpose that has led him to found and host The 21 Convention across 3 continents and for 6 years in a row. Anthony blogs vigorously at and

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3 Responses to Body by Science + Body Weight Exercises

  1. Joshua Sparky Garcia June 10, 2013 at 3:45 pm #


    What do you think about using a suspension training system to do the Big 3/5? The most popular (and most expensive) system out there is the TRX and it looks like it would be possible to get a high intensity, super slow BBS workout using that system. Here is what I was thinking:

    -Suspended pushup (or variation) for the chest press movement
    -Suspended row (anywhere from 45 to 90 degree angle) for the rowing motion
    -Pull up for the overhead pulling movement
    -Suspended pike for the overhead press movement (would have to be careful when reaching failure with this one)
    -Squat for leg press motion

    This probably isn’t going to be as effective as using an omni, machines or free weights, but for those looking to do BBS at home or on the go (or in Israel) I think it would be a good alternative to pure body weight exercises, especially for beginners. has some good body weight exercise variations (including one of his latest posts) but the key to success with body weight is going at the right pace (i.e. 10s up/10s down push up, pull up or squat).

    The most popular suspension system is the TRX but there are great systems that are more affordable such as the “trainer in a bag” systems made by WOSS which are well crafted and much less expensive. In fact, the cost of a pull up bar and the trainer in a bag suspension attachments about $50 US, which is 1/4 of the price of the TRX and about 1 or 2 months of a gym membership I use 1/week or less.

    I think it would work, but have yet to try and was wondering if you had any input/feedback to make the suspension system work best as I work through the BBS workouts.

    • Anthony Dream Johnson June 14, 2013 at 1:19 pm #

      I would stick with standard bodyweight exercises. The TRX stuff might be useful for pullups and rows of some kind. Stick with resistance bands and static holds otherwise. Planks, wall sits, hip ad/abduction, etc.


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