I love the XPO Trainer. Recommended to me by elite powerlifter Mark Bell (check his other gear here; our podcast together here), it is effectively a “prowler” with mechanical resistance. I was initially skeptical, but it’s been one of my favorite torture tools for years now. The harder you push, the harder it pushes back, and the wheels allow me to easily use this anywhere. Perhaps counterintuitively, it is much more difficult to use on asphalt than soft or loose surfaces, which suits my urban environment perfectly. No weight plates are required. The XPO is not made in high volume, and it’s a bit expensive, so here are a few alternatives that are most suitable for grass or sand. I use the 1.0 version of the XPO Trainer, but there are newer models available. Bonus: If you want to see a walk-through of Mark’s incredible gym, here’s a video we shot together that showcases his favorite toys. If you have a push sled, a few kettlebells, a jump rope, and a weighted rucksack, you can get in exceptional shape quickly.

What I’m loving for exercise — specifically their ruck plates, sandbags, and “the Rucker.” I can run, but my knees don’t love it. In the past month, I’ve been “rucking” instead—hiking or walking with weight on my back—2–4x per week. I’m astonished by how much I love it. Huffing on trails while listening to a well-narrated audiobook (currently trying Island by Aldous Huxley) has proven hugely therapeutic, and it can turn an unpleasant day around. For the basics of training, check out this link. The gear isn’t cheap, but even if you only have a short circuit, this can change the game. At 165 pounds, I most often do 2.5-mile loops while carrying 30 pounds in the Rucker, and I’ll soon work up to 45–55 pounds. Given some past hip and back issues, I’m progressing slowly. Below is one guideline from their site: “Our recommendation: start with 20 lbs, progress in increments of ~10 lbs., and ultimately max out at ⅓ of your bodyweight. It’s more important to keep proper form than to have more weight. If you’re looking for a greater challenge at any weight, ruck faster.”

What I’m using after days of too much sitting — Perhaps five years ago, I injured my shoulder and lat in handstand training. This needle pad was recommended to me by Cirque du Soleil performer and freak of nature Andrii Bondarenko (here’s one example of his astonishing skill and strength) as one means to speed recovery. In the Ukraine, he used this type of mat daily after strenuous acrobatics practice, particularly for back pain. I’ve found 6–10 minutes per session, 1–2 times per day, to have a near-miraculous effect on mid-back issues (and thoracic mobility, oddly). It could be placebo, of course, but after five years of use, I’ve found it consistently helpful. Most recently, I’ve been using it after too much sitting and before exercise. Important caveat: start slow, my eager little friends. The “thorns” are sharp. There are also many different brands available, as this has become a commodity product.

What I’m once again using for back soreness (usually after training) — Roughly seven years ago, I injured my shoulder and lat in handstand training. This needle pad was recommended to me by Cirque du Soleil performer and freak of nature Andrii Bondarenko (here’s one example of his astonishing skill and strength) as one means to speed recovery. In Ukraine, he used this type of mat daily after strenuous acrobatics practice, particularly for back pain. I’ve found 6–10 minutes per session, 1–2 times per day, to have a near-miraculous effect on mid-back issues (and thoracic mobility, oddly). It could be placebo, of course, but after years of use, I’ve found it consistently helpful. Important caveat: start slow, my eager little friends. The “thorns” are sharp. There are also many different brands available (e.g., “Bed of Nails”), as this has become a commodity product.

New training toy I’m playing with — I’m finally getting back into rock climbing after a hiatus of roughly a decade. I loved climbing but stopped due to elbow surgery on my right arm and medial epicondylitis in both elbows. Several people suggested this board as a means of improving finger strength, which ostensibly helps prevent over-pulling with the arms to compensate. Question for any experienced rock climbers who’ve dealt with elbow issues — What would you suggest as a minimalist training program for progressive strength gains, which should not pose any risk of flaring up the elbows? Please let me know on Twitter by tagging me @tferriss with #climbing!

What I’m using for lower-back pain. Yes, this model looks like a pink nipple. The basics: I’m lying on the ground on my back and placing the nub where I am sorest on my “QL” (quadratus lumborum). Starting with my right side, I would then bring my right knee towards my chest, followed by extending the same leg straight and back to resting position. Repeat this motion, almost like a single-leg high march from the back, for 10 repetitions. Then switch sides. This is all easiest to follow by watching this short video. Personally, I’m placing the nub just above the crest of my hip, but you’ll find your most sensitive spot. From this page: “In order to palpate the muscle, one needs to place the fingers above the posterior iliac crest at the level of the hip.” Special thanks to Eric Cressey for the recommendation and for making the above short video for you fine subscribers.

Device I’m still using weekly to save my back and neck was originally recommended to me by Dustin Moskovitz (@moskov), co-founder of Asana and Facebook. Here’s how Dustin answered my “best purchase for <$100?” question in Tribe of Mentors: “The Back Buddy by the Body Back Company is my favorite purchase from the past five years, bar none. Most basically, it allows you to administer self-massage anywhere on your back with the full leverage of two hands, but I’ve also really gotten to know and appreciate all the little knobs and other features over the years. I’ve even learned how to manipulate parts of my skeletal structure (i.e., self-chiropracty) and incorporate it into my yoga practice.”

What I’m using twice or thrice per week — Six sections is the minimal viable size for what my girlfriend and I use these for: AcroYoga. Here’s a clip of me as Twinkle-Toes Ferriss, doing what I rarely do, which is “fly.” For clarity, the other dude in the video is the co-founder of AcroYoga, Jason Nemer, and not my much smaller and much cuter gf (no offense, Jason; I do love the beard). Now, I only ordered six sections of these ¾″-thick puzzle pieces, but that option on Amazon seems to have disappeared. But fear not! First of all, nine would have been much better. Second of all, what I bought cost $41 (6 sections), and you can now get four times that (24 sections) for $97–$100, so why not just split the order with some friends? I’ve found the value-to-cost ratio to be exceptional. They are dead simple, ultra light, and super fast to assemble and/or disassemble, even mid-workout for a new configuration. For instance, we will often break the six pieces apart into two three-piece strips, which mimic two yoga mats. Jason Nemer introduced me to these mats and is currently traveling like a nomad with a stack in his car. Have mats, will yoga.

Device I’m using for elbow pain, tendinitis, etc. — This was put on my radar by competitive rock climbers. I’ve had forearm and elbow issues for years, including one elbow surgery. The nagging tightness and pain can take a lot of exercise off the menu, but Armaid appears to be working surprisingly well to resolve issues. TBD, but so far, so good.

​Aletha Hip Hook for relief of back and hip pain. This really gets into your psoas and can also tackle the hard-to-reach iliacus quite effectively. Often, what disrupts my sleep is lower-back tightness, so I end up having to flip-flop like a rotisserie chicken from side to side to side to side, which (surprise!) does not improve my sleep quality.

Last winter, I injured my shoulder snowboarding, and nothing seemed to stem the pain and inflammation, even after a week of recovery. Kelly Starrett (@thereadystate) of The Ready State recommended the Marc Pro, and it reduced the swelling more than 50% after two two-hour sessions. The transformation was incredible. Of course, your mileage will vary, but I plan on traveling with one such device from now on. Since I can’t help but constantly break myself, I am also watching How to Fix a Pelvic Fault or Tweak for skiing-induced lower-back and SI pain. Maybe I should just grow up, but that sounds incredibly boring. My most recent interview with Kelly can be found here.

Huge thank you to Jedi Jordon for the recommendation!

Peloton Row brings personalized form features to rowing to help you learn and master your stroke. Form features like Form Assist indicate how to improve your stroke in class in real time, as well as a detailed post-class breakdown so you can hit the Row harder next time. And with features that allow you to personalize your target metrics, you become an expert at the level and pace that feels good for you. You get all your cardio and strength in one shot, while protecting your joints and ligaments in a high-intensity, low-impact way. Fun fact: you work 86% of your muscles in only 15 minutes.

Theragun is my go-to solution for recovery and restoration. It’s a famous, handheld percussive therapy device that releases your deepest muscle tension. I own two Theraguns, and my girlfriend and I use them every day after workouts and before bed. The all-new Gen 4 Theragun is easy to use and has a proprietary brushless motor that’s surprisingly quiet—about as quiet as an electric toothbrush.

This wearable tracks heart rate, sleep, and recovery. Tim uses it for training optimization. He recommends the brand Whoop.

Tim does kettlebell workout with this kettlebell. He uses it for strength, power, and endurance. He recommends the brand Kettlebell Kings.

This is a smartwatch that offers GPS, solar charging, music storage, and advanced features for various sports and activities. Tim uses this to navigate his outdoor adventures, listen to music without his phone, and access useful data and metrics. He recommends the brand Garmin.

This is a fitness tracker that monitors your heart rate, steps, calories, sleep, and more. Tim uses this to track his activity levels, set goals, and compete with friends. He recommends the brand Fitbit.

This is another percussive therapy device that delivers rapid bursts of pressure to your muscles, relieving tension, soreness, and pain. Tim uses this as an alternative to the Theragun, depending on his preference and availability. He recommends the brand Hyperice.

I will spend 30 to 60 seconds in different ways positioning my foot and improving my stability in the lower leg. Super easy to travel with. I've had a huge ROI on very little exercise while doing that.

This is a portable fitness system that uses your body weight and gravity to perform hundreds of exercises. Tim uses this to train his strength, balance, and flexibility anywhere he goes. He recommends the brand TRX.

I've been using the Oura Ring for a few weeks now, and I have to say, I'm impressed. The device is incredibly accurate when it comes to tracking my sleep patterns, and I've been able to use the insights it provides to make some changes to my sleep routine that have really helped me feel more rested and energized during the day. I also appreciate the fact that the Oura Ring is so easy to wear and forget about. Unlike other fitness trackers or smartwatches, I hardly even notice that I'm wearing it, which makes it much more convenient to use on a daily basis. While I have noticed a few minor issues with the accuracy of the activity tracking (particularly when it comes to tracking specific exercises), I still find the overall insights and data provided by the device to be incredibly valuable. Overall, I would definitely recommend the Oura Ring to anyone who is looking for a more comprehensive and accurate way to track their sleep and overall health.

Meet one of my favorite travel partners, which can be thought of as a golf ball that won’t shoot across the floor when stepped on. Roll this uniquely designed ball under your feet (my go-to area) or over any sore or tired muscle to reduce tension. It’s small enough to fit in a pocket and easy to manipulate.

PSO-RITE for psoas muscle release. Recommended by multiple people in this Twitter thread on self-release. This is the easier to use of these two grouped bullets, but it’s not as surgically precise as the Hip Hook.

These are super portable (easily fit in a small backpack) and incredibly durable for the price. I’m using them for mostly dips and muscle-up progressions. The Nayoya allow me to leave the rings outdoors. BUT: If you’re going to travel without chalk, I highly suggest wooden rings.

This was first recommended to me by a martial-arts teacher who, in his mid-60s, can still outperform most 20-somethings. It’s a simple, portable way to use traction at home or on the road. I do 3–4 reps of five minutes with 60 seconds in between, and it makes a world of difference. One fine-tuning point: rather than pull on the “release strap” for the 60-second rest, I simply take the belt off of my hips and lie on the floor.

If you have lower back pain, I’m shocked it took me this long to figure it out and say, sitting on hard chairs bothers you, or lumbar support helps you — for a year, I’ve been going to restaurants and asking if they have a cushion. Do you have a cushion or pillow or something I can use to fix fucked-up seating situations? This is the solution right here. This is it. This is a Pilates ball, this is a pro-body Pilates. It doesn’t really matter. But honestly, this thing folds up, sticks in your pocket, and I’ve been traveling with it. I’ve had it behind my back the whole time. And great for first dates. Ladies love Pilates balls. But I will say, for instance, the last time I did a podcast in this seat, I did not use this and my back was fucking killing me afterwards. But the killing me afterwards is not just an issue for today. That’s an issue that causes inflammation, that fucks up my sleep for three or four days. Use this ball, no problem. I can put it behind my back or I can put it under my ass and it folds up and fits in your pocket. So, anyways, folks, there you have it from the sublime to the ridiculous Pilates ball.

Arnold Schwarzenegger’s name is synonymous with fitness and transformation. I first met him through the podcast, and I got to see his systems and thinking firsthand. He does nothing half-assed. So when the man who popularized the phrase “progressive resistance training” launched his first app, I had to take a look. ​ ​The Pump isn’t overloaded with features. It’s training, habit tracking, and a positive community. We’ll come back to that last part, as I think it’s a big piece of the secret sauce and the results they’ve seen. ​The Pump has more than 20,000 success stories. There are stories from beginner users who’ve lost 50+ pounds and had their doctors give them a clean bill of health for the first time, and there are stories from advanced users who have deadlifted 500 pounds for the first time. How is this possible? ​ Arnold doesn’t let you try a new workout every day. A lot of apps choose to give their members what they want—Arnold gives them what they need. Instead of making it easy to hop around, which would probably get him more users, Arnold insists on the power of sticking to a single well-designed routine. He offers options for all fitness levels and goals, whether you want fat loss or muscle gain, or whether you have access to a gym or only your living room. But once you’ve chosen your options, he asks you to focus on your customized program for the next 90 days and train with intensity and focus. Trust me. If “Arnold Schwarzenegger will be your coach” doesn’t sell you, the results will. The community of The Pump is one of the most positive corners of the Internet I’ve ever seen. The world needs more of that. ​If you want to finally lose fat, build muscle, and create healthier habits, you can access The Pump app for just $6.42 per month with a yearly subscription. And if you buy a yearly membership, you’ll also receive a $100 gift card to Momentous and a $20 Pump Diet guide.

Yep, it’s a Pilates ball, but I don’t use it for Pilates. I keep it deflated in my backpack, and if I need lumbar support or butt padding anywhere on the road (in hotels, restaurants, airplanes, etc.), I give it literally 2–3 seconds of quick, partial inflation and voilà! Deflated, this is small enough to fold up and stick in a jacket or jeans pocket.