How a Weighted Vest Transforms Any Bodyweight Workout
With gyms closed, everyone is doing bodyweight workouts — and a weighted vest is the simplest way to make them harder. I explain how a 20 to 50 pound vest adds intensity to running, pull-ups, push-ups, and any movement you choose, how a good vest should fit, and how to adjust the weight. A Physical Friday episode.
Electrolyte Supplements for Fishing and Training in the Heat
Someone asked what supplements I take, and the honest answer is almost none — except electrolytes. When you fish every day in the summer heat, train hard, and use the sauna, you sweat out far more than plain water can replace. I explain how I replenish with water plus electrolyte capsules instead of sugary sports drinks. A Physical Friday episode.
Sledgehammer Workout With Just a Tire: 100 Swings, 100 Burpees
I show you how to build a brutally effective full-body workout with nothing but a sledgehammer and a free tire from the dump. The protocol is 25 sledge swings and 25 burpees, repeated four times, with safety tips for beginners. A Physical Friday episode.
Isometric Partner Workouts: Hold While Your Partner Works
I break down the isometric partner workout: one partner holds a static position, like a sandbag overhead or a farmer's hold, while the other does reps toward a team total. When the hold breaks, you switch. A Physical Friday episode.
The Deck of Cards: The Ultimate Travel Workout
I break down the deck of cards workout, the ultimate travel training tool: assign an exercise to each suit, flip cards, and do the reps shown. About twenty minutes per deck, infinitely scalable, and it fits in any bag. A Physical Friday episode.
Pull-Up Progression: The Strength That Could Save Your Life Outdoors
I explain why the ability to do a pull-up may be the most important strength an outdoorsman can have: pulling yourself back into a boat, onto a dock, or up a slippery bank. Then I share the progression, body rows to bands to the bar, that builds it from zero. A Physical Friday episode.
Dice Workouts: The Cheapest Travel Fitness Tool I Own
I show you how a couple of dollars of blank dice from Amazon become a complete travel workout system: one die labeled with exercises, one numbered die for reps, roll and go for thirty minutes in any hotel parking lot. A Physical Friday episode.
100 Day Challenge Formats: Build Mental Toughness One Rep at a Time
I break down the 100-day challenge format from day 98 of our burpee challenge: one rep on day one, add a rep each day, one hundred on day one hundred. Why fixed-length challenges build mental toughness and prepare your body for volume it could not handle on day one. A Physical Friday episode.
2-Man Team Workouts: The Leapfrog Format
I break down the leapfrog format for two-man team workouts: three exercises, rotate when your partner calls your name, and let accountability ratchet up the intensity. Works with full gym equipment or none at all. A Physical Friday episode.
Fight Gone Bad
Captain Matt Budd is a second generation fishing guide and commercial fisherman from Jupiter, Florida who runs the Jupiter Fishing Academy, a camp for kids.
Alternate EMOM Workouts: Every Minute on the Minute With Two Exercises
I break down the alternate EMOM format I have fallen in love with: two exercises, alternating every minute on the minute, sized so each takes 35 to 45 seconds when you are fresh. Works solo or as a two-person team with almost no equipment. A Physical Friday episode.
100 Days of Burpees and What the Challenge Teaches You About Life
I check in from day 73 of the 100-day burpee challenge: one burpee on day one, two on day two, all the way to one hundred. I explain why breaking a monumental goal into daily chunks works in the gym and in business. A Physical Friday episode.
Tom Rowland | Is Exercise Selfish? Balance Fitness and Family | Tom Rowland Podcast Ep. 132
Tom Rowland, host of the Tom Rowland Podcast and Saltwater Experience, tackles one of the most common objections to fitness: the belief that spending an hour a day exercising is selfish. As a family man with three children and a long-term marriage, Tom has spent decades navigating the balance between physical training and family responsibilities. In this Physical Friday episode, he reveals his philosophy on why taking care of yourself first is actually the opposite of selfish, how he structures his training around family time without causing conflict, and why the airplane oxygen mask analogy applies to physical fitness. If you've ever felt guilty about prioritizing exercise, this conversation will change how you think about it.
The Beep Test and Other Fitness Benchmarks That Keep You Improving
I break down the beep test, also called the multistage fitness test, and why tracking benchmark workouts is the single best way to stay motivated. If you can measure it and write it down, you can beat it. A Physical Friday episode.
Pool Workouts for Summer Days: XPT vs. the Bas Rutten Pool Workout
I break down two pool workouts that get you out of the summer heat without skipping training: Laird Hamilton's XPT pool training with dumbbells and the Bas Rutten pool workout you can do in any small backyard pool. A Physical Friday episode.
How to Avoid Hand Tears on Murph
Murph means 100 pull ups, and 100 pull ups can tear your hands. I share how calluses tear, the bars to watch out for, the gymnastics grips I use, and how to treat a tear. A Physical Friday episode.
Memorial Day Murph: Options for Scaling Down or Up
I break down the Memorial Day Murph workout: partitioned vs non-partitioned, scaled versions for any equipment level, the triple Murph, and the story of Lieutenant Michael Murphy. A Physical Friday episode.
Do Not Let What You Can't Do Interfere With What You Can Do
Joshua Jorgensen is a YouTube fishing sensation known as BlacktipH whose fishing videos get millions and millions and millions of views.
The One Exercise That Strengthens Grip, Low Back, Legs, Core and Shoulders
A viewer asked what one exercise I would pick for outdoor conditioning. My answer is the kettlebell swing: Russian vs American form, dumbbell substitutes, and Dan John's 10,000 swing month. A Physical Friday episode.
Poling a Skiff: Exercises to Build Strength and Reduce Overuse Injuries
I answer a listener's question about shoulder fatigue from poling a skiff: push pole length and material, the pull up and grip exercises that build poling strength, and the shoulder rehab routine that gave me back full range of motion. A Physical Friday episode.
Tom Rowland | Correct The Mind And The Rest Of Your Life Will Fall Into Place | Tom Rowland Podcast Ep. 15
In this Monday morning solo episode, Tom Rowland shares how daily discipline through the 100-day burpee challenge and Wim Hof breathing creates mental clarity and transforms decision-making. Learn how
The Effects of Sunlight on the Coronavirus
Recorded in April 2020, I talk through the reporting on sunlight and the coronavirus, plus why sun exposure, vitamin D, and outdoor movement matter for immunity, sleep, and mood. A Physical Friday episode.
