The Program
For best results, Hinds advises you to work out five times a week, alternating strength and conditioning programs and doing alignment exercises daily. Start with the two programs at right, one 10-minute conditioning day and one 45-minute strength day. But don't overdo it: Start small and build slowly through a natural progression of movements with three distinct stages: stability, strength, and power. Mastering one level (e.g., stability) before moving on to the next (e.g., strength) is how his gym members get from barely being able to do a knee push-up to being able to walk 30 yards on their hands. For more sample exercises, including Hinds's 60-Day Fitness Challenge, a precisely monitored two-month program, go to monkeybargym.com.

Alignment [Daily]
Practice holding these positions for 60 seconds each day. Prone Mountain (b) Lie facedown, keeping your nose an inch off the ground. Reach toward your knees with your hands and extend your body from heels through the top of the head. Supine Bridge (c) Lying on your back, plant your feet six inches from your butt and six inches apart. Place your arms out to your sides, elbows at 90 degrees and palms facing inward. Now raise your butt off the ground and hold.

Conditioning
STABILITY Jump Rope (a) Complete 75 forward and 75 backward jumps as fast as possible. Then do 20 pike-ups. Begin in an inclined-plane position, then roll feet in toward hands by "piking" hips up and then back down, to a straight posture. Repeat 3 times.
STRENGTH Jump (More) Rope Work up to 150 forward, 150 backward, in less than 2 minutes. Then do 20 pike-ups. Repeat 3 times.
POWER Double Jump Rope Complete 50 double jumps forward, 50 backward, in less than 3 minutes. Then do 20 pike-ups.

Strength [Lower Body]
STABILITY Full Squat (d) To get your body alignment dialed, begin with weight-free squats, working up to 3 sets of 16 (under 20 seconds per set). Keep your chest and butt out, knees and toes aligned, and weight evenly distributed on each foot. Squat down, bringing your thighs parallel to the ground, then stand back up.
STRENGTH Controlled Jump Jump up slightly at the apex of each squat and descend into a controlled, deep squat. 3 sets of 10.
Advanced: Jump higher; repeat. Controlled Box Jump Repeat onto a box or step (elevated 12 inches). Concentrate on good form. Do 3 sets of 10.
POWER Box Jump Sets Same as Controlled Box Jumps, focusing on height and speed. When you can do at least one jump per second, raise the height of the box. 4 sets of 10. Power Box Jumps Using small hand weights or tubing resistance (Hinds designed the Lifeline Power Jumper for this purpose), do Box Jump Sets with weight/resistance. 4 sets of 10.

Strength [Upper Body]
STABILITY Assisted Chin-Ups Grasp a ceiling-hung cable or rope, or a bar, at a 60-degree angle. Lean backwards with your back straight and weight on your heels and pull yourself up to standing position. When you can do 20 reps, move the rope to 90 degrees, perpendicular to the floor. Work up to 20 reps again, then move to next level. Repeat 3 times. Lateral Floor Walk Start out in a push-up position and crab-walk laterally one direction, then return to the start. If you can walk 30 yards easily, move up to the Lateral Wall Walk. Repeat 3 times.
STRENGTH Chin-Ups Alternating forward and backward grip with each set, work up to 10 or more unassisted chin-ups (pulling up from hanging position). Repeat 3 times. Lateral Wall Walk With a wall behind you, kick up to a handstand and place your feet on it. Facing the wall, walk on your hands laterally. Work up to at least 30 yards. Repeat 3 times.
POWER Kip-Ups Grasping a secure chin-up bar, swing your legs back and forth for momentum and pull yourself up to touch your chest to the bar. When you've mastered those (20 reps), move on to gorilla kip-ups: At the apex of each rep, slap your hands to your chest or behind your back. Repeat 3 times. Lateral Wall Walk, Reversed With a wall in front of you, kick up to a handstand and place your feet on it. Back to the wall, walk on your hands laterally. Work up to at least 20 yards. Repeat 3 times.