Body Weight Workouts Archives - Durbrow Performance Training
Category Archives for "Body Weight Workouts"

Somerville Training Spotlight Sunday: Andrew Tang

Welcome back to another edition of our Sunday Spotlight at Durbrow Performance Training. I love reading and sharing these because they are just amazing, inspiring stories from our best assets, our clients.

This training family is like no other that you’ll find in a typical gym or even if you have a personal trainer. These guys and gals work their asses off in the gym and have a great time doing it.

Today’s story comes from Andrew Tang. Andrew and his wife Christine started training with us in March of 2012. They both came in wanting to gain some muscle and get healthier. I always joke with them that they are the only two that actually want to gain weight. But we still love them 🙂

Here’s Andrew’s inspiring comeback story after an ACL injury during a basketball game….

March 20th 2013 is when I completely tore my ACL and partially tore the MCL and LCL too. I don’t remember it being painful, just remember thinking, “Sh*t!! Christine’s gonna kill me, maybe it’s not that serious, hopefully i can play ball again….. “.
After 4 incompetent hrs in the ER, I got an xray, a pat on the head and was sent home. I started pre-op rehab two weeks later. 
Almost exactly a year before is when Christine and I met Callie. We didn’t know exactly what to expect but I knew I liked the concept and philosophy of DPT, so we set our goals and stayed accountable. We had joined other gyms before but there were too many easy excuses not to workout; adopting cats, it’s snowing, and let’s cook something with lots of butter and sprinkle some bacon & cheese, to top it off. 
“Don’t play ball to get in shape, get in shape to play ball”  – Bobbito Garcia
This quote really stuck to me after discovering it. Before that point I was just getting by because of my genetic disposition, but skinny doesn’t mean fit and what fit i had would decline after every decadent winter of feasting.
So it was time.
Even after the first grueling week at DPT I saw a difference at my Saturday pick-up games and I was hooked. Fast forward a year, I was hitting personal best on body fat %’s, gaining mass and loving the box jumps!
This summer was gonna be legendary. Then it happened.
May 9th, the largest needle i’ve ever seen was about to be jammed into my hip for a femoral block. Now I can’t feel my left leg, I’m being wheeled into the operating room and I pass out. 2hrs later….  BRAND NEW ACL!!!!!!
I’m awake, coherent, still can’t feel my left leg but I’m feeling good, made it up two flights of stairs and just chilled on the couch looking forward to this little vacation.
2 days after the operation I started gaining my range of motion back, instantly. The surgeon gave me a goal of a week to reach 90 degrees, I got it back in a day!
I really DO believe that being in such great shape before the injury accelerated my rehab and also my rehab was a breeze compared to one of Emily’s classes: 10 more seconds, 10 more seconds…  
I started coming back to DPT as soon as I was cleared, you probably saw me on the bike pedaling with my 5lbs dumbbells jazzercising away.
I was able to work from home so I was constantly rehabbing and I was going to physical therapy twice a week along with the gym. I knew what my body was able to handle and how hard I could push myself, this was my new personal pyramid.
5 months after having surgery I had my last appointment with my surgeon, he had cleared me to start playing basketball!!!
VICTORY!  (but only just pick-up, for now…) My left leg hasn’t fully caught up with my right yet but I’ve already set my next goal.
Be sure to Like and Share this post on Facebook to show Andrew some love!
If you’re ready to be our next Spotlight and success story, click here to get started with your 21 day trial membership. 

Somerville Training Gym: 47″ Personal Best Box Jump

One of our small group personal training clients hits a personal best in the box jump of 47 inches.

Check out the video here….




If you’re interested in finding out how you can get lean, fit and energized then just click here for a free 60 minute training consultation with Callie 

How Your Body Responds to Training and Nutrition

I want to keep today’s post really simple. Here’s what happens when you start training, get back into training, or ramp up your training.

This is a true statement for the majority of people, unless you are some genetic freak of nature. If that’s the case then I hate you and your perfect abdominal genes.

Kidding, kidding of course.

Back to the point of this post. I have so many people that come to me and want to lose body fat. Often and obviously the first question is, “how long will it take?”

Patience young grasshopper.

Unless you are the above-stated genetic freak, it will take some time. I’m not here to burst your bubble and say it will never happen but you have to adopt the proper lifestyle tactics in order for it to happen and for you to maintain and continue to progress. 

Basically here’s what happens….

You start for the first time, or pick up again, on a properly designed strength training program with a couple days of higher intensity conditioning training plus a healthy, energy boosting and lifestyle supportive eating plan.

Your body has to adapt and certain things happen in certain ways. Here’s the breakdown:

Step #1- You make strength gains (aka you can lift heavier weight, do more push ups, etc)

Step #2- You see performance gains (more endurance and stamina, better technique, exercises feel more natural)

Step #3- You drop body fat (yes!)

Step #4- You gain lean muscle

This can fall into different time frames depending on the individual, and the more that you tie in all three aspects- strength training, conditioning and nutrition, the better and faster these changes will occur.


If you need a jump start into your training then click here for a 21 day kick start membership. 


Why You Should Add Sprints to Your Training Schedule

I get this question a lot….what should I do for cardio?

My answer is simple. Sprints.

If you are training properly with weights and resistance 2-3 days per week, adding 2 days of higher intensity sprint training is going to skyrocket your results.

When I talk about sprinting, that means an all out effort. But, at first it’s an all out effort for YOU. When you start out, you’re not going to be a Carl Lewis but as you get used to it and you supplement with your strength training, you will get faster.

The key is to push your effort during each set. This is not traditional cardio where you have to maintain a certain speed for several minutes. You’ll be done in 15-30 seconds so give it your all and then rest.



Here are just a few reasons why sprinting is awesome:

1. You will lose fat

A study from 1994 supported the theory that sprints are superior to steady state cardio for fat loss in a shorter amount of time.

Participants did either 20 weeks of steady-state aerobic training or 15 weeks of intervals (15 sprints for 30 seconds each). The interval group lost nine times more body fat and 12 percent more visceral belly fat than the aerobic group.

A 2010 study found that just 6 sprint sessions of six 30-second all-out cycle sprints with 4 minutes rest over 2 weeks led to a leaner waist by 3 cm., and a much greater use of fat for fuel.

Continue reading

How to Master the Pull Up

Pull-ups are an incredible exercise to train your upper body, develop great looking lean muscle and get a nice tapered look through your upper back. A lot of women struggle with pull-ups, and as a result, they tend to stick to rows, lat pull downs and other upper back work. While these exercises are good, they won’t give you the incredible strength and muscle shaping results that the pull-up does.


So, how do you master the pull-up? The best way to develop the strength needed in your lats, rhomboids and grip is to do negative pull-ups:

Stand on a bench or a box, grab the bar and jump up to where you would be in the top position of a pull-up. Then, slowly (4-5 seconds) lower yourself down to the starting point. Repeat this for 4-5 repetitions. Perform 3-5 sets, depending on what other exercises you have planned for the day.Continue reading

The Top 51 Exercises for Getting Lean and Tight

I have a million exercises in my database. That database is both literal and figurative. I have a huge spreadsheet of exercises and then of course I’ve got the ol’ brain. So, obviously I have to rely on the spreadsheet because I forget A LOT of stuff icon smile The Top 51 Exercises for Getting Lean and Tight

Today I want to give you my top 51 exercises for getting lean, tight and totally bad ass. Check these out and make sure you add them into your training routine:

1-Arm DB Row

Barbell Overhead Press

Battling Ropes

BB Box SquatContinue reading

Best Music for Training, Relaxing, Work and Productivity



What’s your favorite music when you’re training, working or relaxing?

Today I wanted to take a break from the training stuff and some of the deeper lifestyle stuff I’ve been talking about.

I was just working on a project a few hours ago and I had my iTunes going in the background. It was on shuffle and I kept having to switch a bunch of the songs so I started thinking about how I can’t do certain things with certain music playing.

When I’m writing I need it super quiet. If I’m doing something kinda creative I can have some music but it has to be mellow. If I’m working out my tastes can really vary. When I’m in the car I always play country music.

Here are some of my favorite songs and artists depending on what I’m doing….

Training and Workouts:

Walk this Way- Aerosmith & Run DMC
Renegades of Funk- Rage Against the Machine
Let it Rock- Kevin Rudolph
How You Like Me Know? – The Heavy
Hypnotize- Notorious B.I.G
Sky’s the Limit- Notorious B.I.G
Lose Yourself- Eminem
No Love- Eminem & Lil Wayne
Til I Collapse- Eminem
Alive- Pearl Jam
Make Me Proud- Drake
HYFR- Drake
The Entire “Watch the Throne” album- Kanye West & Jay-Z
Monster- Kanye West
Power- Kanye West
Fuel- Metallica
Enter Sandman- Metallica
Bring Da Ruckus- Wu-Tang Clan
I Go to Work- Kool Moe Dee
Welcome to the Terrordome- Public Enemy
Bring the Noise- Public Enemy

Driving in the Car:

Springsteen- Eric Church
Like Jesus Does- Eric Church
Good Directions- Billy Currington
Baggage Claim- Miranda Lambert
The House that Built Me- Miranda Lambert
Love Song- Miranda Lambert
Drive- Alan Jackson
Honey Bee- Blake Shelton
Southern State of Mind- Darius Rucker
In a Big Way- Darius Rucker
Turning Home- David Nail
There You’ll Be- Faith Hill
Friends in Low Places- Garth Brooks
Today- Gary Allan
No Regrets- Gary Allan
I Could Kick Your Ass- Justin Moore
I Told You So- Keith Urban
Stupid Boy- Keith Urban
Tough- Kelly Pickler
Me and You- Kenny Chesney
Better than I Used to Be- Tim McGraw
Telluride- Tim McGraw

This picture doesn’t suck, huh?


Bob Marley
Jack Johnson
Kings of Leon
The Miseducation of Lauryn Hill- entire album
The Airborne Toxic Event

Work and Productivity:

Vampire Weekend
The Black Keys
Foster the People
Paul Simon

Let me know your favorite songs, especially for training and working out….I can always use more 🙂

Cambridge Personal Training: A Tough Conditioning Workout



Hey what’s up, Callie Durbrow back here from Durbrow Performance Training. Last week with the beautiful weather I started adding hill sprint workouts back into my routine.

This is one of the best ways to lose fat and no matter what fitness level you’re at, you can rock these out. Here’s why hill sprints are cool….

1. They burn a ton of calories

2. The training sessions are extremely short

3. There’s a really low tendency for injury because of the angle of your body going up a hill

4. You can do them anywhere

Check out this video that I made for you where I describe exactly how to do this workout and also a few tips on why it’s awesome 🙂

[pro-player width=’530′ height=’253′ type=’video’][/pro-player]

If you want to share this with your friends just click “Like” at the top of the page and let’s get as many people as possible away from the traditional cardio training workouts and onto more efficient stuff.

1 2 3 4