“Cardio Sprawl” – 12 min BW workout

This “Cardio Sprawl” workout will build a quality that old school boxing coaches called “wind” — that ability to fight like a pro without getting out of breath.

We’ll also burn a boatload of calories in the process.

How?

Continuous work.

That’s right, you don’t get any breaks within your exercise circuits.

Instead, you’ll have to learn to recover in motion.

That skill will develop impressive levels of stamina, and it’ll teach you to find the “rest points” within any movement so you learn to recover your breath naturally, without collapsing in a heap and panting on the floor.

One of the greatest benefits of that is efficiency — you no longer have to jog for an hour to hit the wall.

We’ll get you there in 12 to 20 minutes.

Okay, let’s do this …

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Moderate Intensity Day, Cardio Sprawl

*Video exercise walk-thrus, DETAILED programming / progressions / etc in the full Cardio Sprawl program HERE

Warm up with one set of the joint mobility progression.

Complete 12 to 30 minutes of the following flow. Do not rest between rounds. Your goal is continuous movement.

– Squat to Quad Press
– Forward Swoop to Down Dog
– Knee Press
– Up Dog Snap
– Bucket Drop
– Plank Roll
– Return to Standing

End your session with one slow, deep set of the compensation series.

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Here is a video where Adam walks you through some (but NOT all) of the moves above:

Again, for detailed coaching and explaination and breakdown of this workout, and the full 28 Day Program, check out:

Cardio Sprawl and the “Ultimate Fight Pack”

Thanks –

– Forest Vance
Certified Personal Trainer
Master of Science, Human Movement
ForestVance.com

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[new video] Bodyweight Exercises for Legs – the Squat

Doing a squat without weight may seem like no big deal.

But I’ll tell ya – we see SO MANY people do it wrong!

Here are some common mistakes made with the bodyweight squat:

– Not going low enough
– Stance is too wide, or too narrow
– Chest falls forward during decent
– Knees cave in
– Hips “turn over” at the bottom

Are YOU making any of these mistakes?

Because with this exercise, the little things REALLY DO make all the difference!

Watch today’s video, check your form, implement some of the tips, and start getting more out of your bodyweight leg workouts today!

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

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Bodyweight – Only “Ladder Challenge” Workout

Gymnasts are known for their strong, muscular, athletic physiques.  They maintain a VERY muscular condition – in most cases without the use of traditional weight training at all – but rather through the use of advanced body weight training techniques.

Many high level athletes were known to train doing traditional and basic movements like dips, pull ups, etc – Ricky Henderson is one specific one that comes to mind.

Even look at prison inmates. In many cases they do not have access to weights at all. Yet some of them are VERY muscular – through the use of advanced body weight only training.

So you’re sold on the idea of using bodyweight exercise to transform your phyique!

But where to start?

Try this:

the Bodyweight – Only “Ladder Challenge” Workout

Start with one pull up.

After you complete the pull up, move directly into two push ups.

Follow the push ups with three body weight squats.

Then you’ll start “climbing the ladder”, increasing your reps by (1,2,3 respectively) in each exercise each round until you reach:

– 10 pull ups
– 20 push ups
– 30 body weight squats

So your second and third rounds would look like:

– 2 pull ups
– 4 push ups
– 6 squats

And then:

– 3 pull ups
– 6 push ups
– 9 squats

Your goal is to 1) use PERFECT form in each exercise 2) “climb the ladder” as fast as possible.

Get your time to complete the workout, then try to beat it next time around!

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Try this bodyweight ladder challenge workout, and let me know how you do.

And when you’re ready to take your results to the next level, check out my full Bodyweight Beast Building plan!

Train hard, talk soon –

Forest Vance
Certified Progressive Calisthenics Instructor
ForestVance.com

PS – If you liked this workout, you’ll LOVE the Bodyweight Beast Building. It’s on sale now, details and get your copy by clicking here.

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[video] Can’t Do Pull Ups? Here’s How to Get There!

If you can’t do pull ups (yet), today’s video is going to show you how to get there.

Pull ups are important.  They are one of the best indicators of total body fitness.  If you are a woman and you can do a few pull ups … or if you are a man and you can do 10 or more … you probably have a solid bodyweight-to-strength ratio, relatively low level of bodyfat, and good overall level of fitness.

They are a great way to train your upper body pulling muscles … as well as the core and the total body!

Watch the video below, and learn:

— The difference between a pull up and a chin up .. and which one is easier
— What “counts” as a legit pull up or chin up rep
— The PROPER way to do a jumping or assisted pull up or chin up
— The PROPER way to do a band-assisted pull up or chin up
— How to work to full, unassisted pull ups / chins ups – and beyond!

If you found this video helpful, be sure to check out the full “Bodyweight Strong” 12 Week Training Plan at the link below:

=> Bodyweight STRONG

Thanks –

– Forest Vance
Master of Science, Human Movement
Certified Progressive Calisthenics Instructor
ForestVance.com

PS – With the Bodyweight Strong 12 week program, you’ll learn how to triple your strength, save your joints, and build 7-10 pounds of muscle using JUST your own bodyweight!

Get it now at sale pricing using the link below:

=> Bodyweight Strong is LIVE!

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8 Minute “No Gym? No Excuse!” Bodyweight Workout

pull up

No gym?

No excuse!

Blast fat, build lean muscle, and strengthen your core with this 8 exercise, bodyweight-only, zero-equipment-required workout you can do any time, any place:

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8 Minute “No Gym? No Excuse!” Bodyweight Workout

Perform as many reps as you can the first exercise in 45 seconds. Rest for 15 seconds. Move to the next exercise on the list and repeat.

Your “bare minimum” workout is one round of the circuit. For added challenge and/or if you have extra time, you can do up to three rounds, resting approx 60 seconds between each, for a 17 minute OR 26 minute session!

– high knees
– “squat-to-squat-jump” (alternate bodyweight squat / jump squats each rep)
– bird dog (from quadruped OR high plank position)
– low plank hold (from forearms)
– back bridge
– mountain climbers
– alternating reverse lunge
– push ups

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Bodyweight training is the best method around for building real-world strength, and a natural physique …

… and you can get started using this 8-minute, “No Gym? No Excuse!” bodyweight workout today!

– Forest Vance
Certified Progressive Calisthenics Instructor
ForestVance.com

PS – Learn how to use bodyweight workouts like the one I shared with you today to shed fat and sculpt you body – in as little as 20 minutes per week – at the link below:

=> Calisthenics Prime

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30 Day Pull Up Challenge

30 day pull up guide

Writes Nikita P:

“Forest, would greatly appreciate some advice on how to get stronger specifically for pull-ups … that’s my worst exercise by far.”

I recommended to Nikita – and to YOU, if you are also trying to do more pull ups – my 30 Day Pull Up Challenge, copied below.

Now please do NOT discount this plan, and think that it is too simple, until you ACTUALLY TRY IT!

Some people scan the program, and say – “oh, just do more pull ups, duh!”

You must follow it EXACTLY as outlined for best results.

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Forest Vance “30 Days to More Pull Ups” Challenge

1 – On day one, do one all-out set with perfect form, and see how many pull ups you can do.

It’s very important to do this and establish a baseline number for yourself, so we can test at the end and see how you’ve improved.

2 – For 30 days, “practice” your pull ups frequently (3-5 times per week, do a couple sets of chin ups or pull ups).

You can do these any time – at the beginning of your current workout routine, between sets of other exercises, at the end … if you have a pull up bar set up at your house, you can even just hop up and crank em out at any point during the day.

3 – Do NOT go to failure! Always leave a rep or two “in the tank”.

This is important. A lot of folks, in an effort to do more pull ups, get to the point where they are going to failure at EVERY session and are always trying to beat their personal best. DO NOT do this. We are training the nervous system with this method, and part of the idea is to train your body NOT to fail and to do reps with perfect form. IF you go to failure, this method will not work.

4- Mix it up from day to day.

Some days do standard pull ups. Some days use band assistance / a slight jump assist w your feet on a box / etc and go to higher reps. If you are strong enough, some days do weighted pull ups and work in a lower rep range. Mix up your grip – pull up, chin up, parallel grip, etc.

A good idea would be to keep a log of exactly what you did on each day, so that you can make sure to switch it up each time you do your pull ups and keep things balanced out.

5- At day 27 or 28, REST and STOP doing pull ups completely for two or three days.

6- Re-test at day 30 and see how many more pull ups you can do in one all-out set!

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Just remember – training doesn’t have to be expensive or complex to increase your gainszzzzz …

All you need is your own body!

So if you liked this 30 Day Pull Up Challenge, check out my newest 6 week training plan, Bodyweight Beast Building.

Using workouts like this one, you’ll not only torch body fat and and gain lean muscle, you’ll improve your power, mobility, and balance too:

=> Bodyweight Beast Building

Thanks! –

– Forest Vance
Master of Science, Human Movement
Certified Progressive Calisthenics Instructor
ForestVance.com

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(2) New Bodyweight Complex Finishers

bodyweight-workouts robot

A complex is a series of exercises performed in succession, typically with a single implement.

They are commonly performed using kettlebells, barbells, or dumbells.

But did you know that you can do complexes, using your own body as the “implement”?

It’s true.

We use the same principles – performing exercise in succession, keeping the working muscles under tension – but we just do it with bodyweight exercises.

Try this upper body “complex” (inspired by routine originally posted at DeFrancosGym.com!) – complete all exercises consecutively without resting; rest as needed and complete three rounds total:

– 30 mountain climbers (15 per side)
– 20 push ups
– 10 spiderman climbs (5 per side)
– 5 burpees

Or try this one for your lower body – again, complete all exercises consecutively without resting; rest as needed and complete three routines total:

– 10 squat jumps
– 10 reverse lunges / leg
– 10 step ups / leg
– 20 bodyweight squats

Do a couple rounds of either one of these at the end of your workout today to fry fat, build muscle, lose your belly, and reveal your muscles FOR GOOD!

Keep training hard –

– Forest Vance
Master of Science, Human Movement
Certified Progressive Calisthenics Instructor
ForestVance.com

PS – Like this workout? Check out my 6 Week “Bodyweight Beast Building” plan by clicking below:

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[vid] 15 Min Follow – Along Bodyweight Workout with Forest!

Bodyweight training is a zero – excuse fitness experience, because it eliminates:

– lack of time
– lack of energy
– dislike of exercising in public
– facility limitations
– lack of knowledge about how to use equipment

Today’s 15 minute follow-along bodyweight workout is a perfect example.

And with yours truly leading the workout – it’s as close as you can get to me being in your living room as your personal coach! (without actually being there) – AND, it won’t cost you a penny. You can watch now – and follow along – free, below:

You don’t have to lift weights to get fit. Use bodyweight training to turn your body into the most effective fat-blasting, muscle-building tool on the planet!

– Forest Vance
Master of Science, Human Movement
Certified Progressive Calisthenics Instructor
ForestVance.com

PS – Like this workout? Check out my 6 Week “Bodyweight Beast Building” plan by clicking below:

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330 Rep Bodyweight Ladder Challenge

20110621003428-crossfit-bodyweight-challenge

Training doesn’t have to be expensive or complex to get GAINZ.

In fact, you don’t even need any weights!

All you need is your own body.

If you’re ready to blast flab, build power, and lose your belly fast, try this 330 rep bodyweight ladder challenge …

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330 Rep Bodyweight Ladder Challenge

VERSION 1 (beginner / intermediate)

– 1 push up
– 2 recline rows
– 3 bodyweight squats

followed by

– 2 push ups
– 4 recline rows
– 6 bodyweight squats

followed by

– 3 push ups
– 6 recline rows
– 9 bodyweight squats

… continue the pattern (increasing push ups by one rep, rows by two and squats by 3) until you get to 10 push ups, 20 rows, and 30 squats. Do this as fast as possible.

VERSION 2 (intermediate / advanced)

– 1 pull up
– 2 push ups
– 3 bodyweight squats

followed by

– 2 pull ups
– 4 push ups
– 6 bodyweight squats

followed by

– 3 pull ups
– 6 push ups
– 9 bodyweight squats

… continue the pattern (increasing push ups by one rep, rows by two and squats by 3) until you get to 10 pull ups, 20 push ups, and 30 squats. Do this as fast as possible.

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If you liked this workout, check out my newest 6 week training plan, Bodyweight Beast Building.

Using workouts like this one, you’ll not only torch body fat and and gain lean muscle, you’ll improve your power, mobility, and balance too:

=> Bodyweight Beast Building

– Forest Vance
Master of Science, Human Movement
Certified Progressive Calisthenics Instructor
ForestVance.com

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Bodyweight Beast Building is LIVE!

Okay – Bodyweight Beast Building is LIVE!

It’s my newest bodyweight program to get you strong, shredded, faster, stronger, and more athletic – just in time for summer.

But, it’s on a dime sale, and the price goes up with each person that buys – so order ASAP for the best deal:

=> Bodyweight Beast Building

Thanks –

– Forest Vance
Master of Science, Human Movement
Certified Progressive Calisthenics Instructor
ForestVance.com

PS – If you’ve tried again and again to lose those last 10 to 15 pounds of bodyfat – but are frustrated with your lack of results …

If you are tired of traditional lifting programs that help you add a bit of muscle, but leave you inflexible, less athletic, and injured in the process …

You are going to LOVE Bodyweight Beast Building. Click here to get it now.

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