[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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Bodyweight Beast Building (sample workout)

I can hardly contain my excitement.

Bodyweight Beast Building – my newest bodyweight program for fat loss and lean muscle building – is almost ready for you.

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It’s officially going on sale TOMORROW MORNING … before 12 noon, Pacific Standard Time … and it’s going to be on a dime sale, which means that the price goes up each time a person buys …

So if you are interested, keep an eye out if you want to get the best deal!

Today, I just have a workout from the program to share, to build up a little excitement …

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I debated giving this away for free because it’s SO GOOD … but ‘ol FV is feeling generous today, so here ya go:

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Bodyweight Beast Building – Phase 2, Week 1, Workout D

1 – Chin up ladder:

– 1 rep; rest approx 30 sec …
– 2 reps; rest approx 45 sec …
– 3 reps; rest approx 60 sec …
– Repeat 3x total

– If this is too easy, you can DOUBLE the reps and go 2/4/6 instead

2 – Bodyweight upper body “complex” – complete all exercises consecutively without resting; rest as needed and complete three rounds total:

– 30 mountain climbers
– 20 push ups
– 10 spiderman climbs
– 5 burpees

3 – Bodyweight lower body “complex” – 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

4 – (optional finish):

SIX TIMES – :60 runs @ high intensity (ex – run length of football field and back) … alternate with :60 walk (ex – walk back length of football field)

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You can try that workout if you want, to get a feel for the program … tell me it isn’t SICK!

The full program is based around unique set ups and blends of bodyweight sequences, with some optional running / jumping rope / running stadium steps / plyos / etc added to the mix.

It’s freaking sweet, that’s all I’ll say! 🙂

And again – it’s going LIVE tomorrow morning – so keep an eye on your email inbox.

Rock on, talk soon –

– Forest Vance
ForestVance.com

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Arnold’s “500 Rep” Bodyweight Workout Routine

arnold bodyweight workout

Arnold Schwarzenegger is a big proponent of  bodyweight training.

He makes some great points in his book, “Education of a Bodybuilder”, about using your own bodyweight for resistance, and being able to get into great shape at home, with no need for expensive equipment.

He says that certain exercises – like push ups – can give you the same effect of doing a bench press with a large portion of your bodyweight loaded on to the bar with steel plates. That a handstand push up is like doing an overhead press with your entire bodyweight. That doing an inverted row – using a broomstick and two chairs – is the equivilent of doing bent – over rows with a good percentage of your bodyweight loaded on to the bar.

Full Bodyweight Training Plan for Getting Strong Anywhere

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Arnold’s “500 Rep” Bodyweight Workout Routine (from Education of a Bodybuilder)

Done 3-5 times a week

Push-ups x 50 reps
Row between Chairs x 50 reps
Situps x 100 reps
Leg Raise x 100 reps
Bent-over twists x 50 reps
Squats x 50-70 reps
Calf Raises x 50 reps
Chin-ups x 30 reps

Cardio – Jogging and/or Swimming

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So you see – NO excuses!

You can get started on getting into shape TODAY – at home, without any expensive equipment.

Education of a Bodybuilder is a great book, and I highly recommend that you read it. In addition to more workout routines like the one above, the book is extremely inspiring. When you read it, you feel inspired, not just to lift heavy weights at the gym, but to work your ass off in whatever goal or endeavor that you may be pursuing.

If you are looking for a simple but powerful home-based bodyweight plan to help you gain muscle, I also recommend you check out Bodyweight MASS from my friend Alain Gonzalez. It’s inspired by workouts like the one above, and it takes all we’ve learned about bodyweight training over the last 40 years since Arnold wrote the book, to get you even more powerful results:

=> Check out Bodyweight MASS here

Train hard, talk soon –

– Forest Vance
ForestVance.com

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3 Ways to Build Muscle With Bodyweight Workouts

The following is a guest article from bodyweight training expert Alain Gonzalez of MuscleMonsters.com.

Enjoy!

– Forest

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3 Ways to Build Muscle With Bodyweight Workouts
by Alain Gonzalez, author, Bodyweight MASS

Regardless of what you’ve been told, bodyweight (or calisthenics) training is 100% a viable method for building muscle.

There’s only one problem ..

If we want to build muscle, we’ve got to progressively do more work. With weight training it’s as easy as adding 1-2 reps, an additional set, or just adding a few pounds to the bar.

With bodyweight training, on the other hand, you’ve got to get a bit more strategic.

Looking to build muscle with bodyweight workouts? Try including these amplifier sets to your training.

BTA #1 – Rep Tempo

This refers to the speed at which we perform each repetition.

There are 4 components to the rep tempo that each plays a vital role in the lift: Eccentric, Isometric, Concentric, and another Isometric.

Manipulating the rep tempo, although important but not critical when training with weights, could be a game changer for bodyweight trainees.

By increasing, for example, the eccentric portion of the lift, you are essentially keeping your muscles under tension for a longer period of time. More tension = more stress.

Other Ways to Build Muscle with Bodyweight Movements

BTA #2 – Training Density

Increasing Training Density: Decreasing the timeframe it takes in order to complete a given workout (sets x reps).

So if a particular training session takes you 1 hour to complete, the goal should be to complete that same workout in less time (i.e. decreasing rest periods).

Let’s say that cranking out 200 reps in 60 minutes was challenging. To take things to the next level, decrease your work time by 5 minutes. If you rose to the challenge and again completed 200 total repetitions, you may not have increased your total volume, but you’ve still increased your training density. In other words, you can do more work in less time, and are therefore progressing.

BTA #3 – Variations

For this amplifier, we’ll use the example of a push-up since this seems to be the exercise most become proficient at, fastest.

At one point or another, you’ll be able to perform 50-60 push-ups in a given set. This means that you’ve become extremely proficient with the movement and thus the intensity of this workout is extremely low (for you).

The next option would be to either:

— Add weight
— Adjust tempo
— Increase training density
— Use a more challenging variation

Some example of challenging variations for bodyweight movements:

1. Chin-Ups to Single Arm Chin-Ups

2. Pull Ups to Wide Grip Pull Ups

3. Push-Ups to One Arm Push-Ups

4. Squats to Pistol Squats

Why is this a viable option?

Well .. I don’t think it’s hard to see how squatting (or pushing up) your entire body using one leg (or arm) rather than two would equate to a heavier load on the target muscle.

At the end of the day, if your goal is to build size and strength, then bodyweight training, with the right principles in place, can and will produce solid muscle and strength gains.

– Alain Gonzalez, author, Bodyweight MASS

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9 Minute Bodyweight Circuit for Fat Loss

Say NO to cardio, and burn more fat in less time!

Finish off your workout with this 9 minute high-intensity bodyweight circuit today:

This is the training style we use in No Gym? No Excuse! Fast, efficient, and highly effective workouts you can do anywhere, using minimal equipment.

You see, losing fat, gaining muscle, and improving your health is easy when you have a plan. And we have No Gym? No Excuse! on sale this week at the lowest price ever. So click the link below and order now:

=> Forest Vance 12 Week “No Excuses” Training System (70% off, this week only)

Train hard, talk soon –

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

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Bodyweight – Only “Shock and Awe” Strength Workout

For the last couple of days, we have been talking about this concept of “Anabolic Running” –

Today I am going to share something with you that will take your results to the next level.

You see, after your Anabolic Running workout, you will have human growth hormone elevated in your blood stream.

You can take advantage of this, and get even BETTER results, by performing a “Shock and Awe” strength workout (example below) within the first 2 hours after your Anabolic Running workout.

It’s a simple technique – but HIGHLY powerful:

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Shock and Awe Strength Workout
(exercise explainations / video walk – thrus found in the Anabolic Running program)

Complete three rounds with minimal rest:

75 bodyweight squats
30 push ups
10 pull ups
30 dips
30 Australian curls
120 seconds up downs

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That’s a single workout from the Shock and Awe program.

Give it a test run, and see if it’s for you.

There are 24 total phases like this one for you to go through.

As you can see – this zero-equipment strength and physique – building system that will get you an attention – commanding body with jaw-dropping functional strength is WELL worth the cost of the Anabolic Running program in ITSELF –

But you get it FREE with your purchase.

Another great reason to check out the program and get your copy today:

=> Anabolic Running

Again – give today’s workout a test run to see if it’s for you … then go get the full Anabolic Running program to take your gainz to the next level!

Train hard, talk soon –

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

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Bodyweight Beast (sample workout)

If you want to double (or even triple) your strength …

Forge a powerful and athletic body …

Using ZERO equipment …

In 28 days time! …

You’ll want to check out Bodyweight Beast.

This is a uniquely designed bodyweight only training system, created by my good friend Travis Stoetzel.

It’s PERFECT for this time of year, because workouts in the program – like the one below – can be done absolutely positively anywhere, in a short amount of time, ZERO equipment required:

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Week 1, Day 1 – Bodyweight Beast

Choice – Aggressive Strength Warm Up

1A) Quick Box Jumps 3 x 15 (OR Prisoner Squat Jumps if no box)

*Perform on a low box and go for speed

2A) Bodyweight Squats 4 x 20
2B) Plank + Knee Tucks 4 x 15 / side

3A) Push Ups 3 x submax
3B) Recline Row 3 x submax

*Use any type of variation on either movement – switch up hand positions, do on DB’s, with feet elevated, etc

4A) Burpee Tabata x 1 Round (Do 20 secs of work with 10 secs break x 8 rounds)

*Count the amount of Burpees you complete

Post Workout Extras:

*Stretch and Foam Roll
*Do 50 band pull aparts + 25 shoulder dislocators (if access to bands)

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This program is based around principles Travis used to help a Professional Brazilian Football team WIN The Brazil Bowl by using just Bodyweight Training.

The workouts are very cool and unique – I would say not competitive with, but COMPLIMENTARY to, my Bodyweight Strong course.

Plus, you also get an ADDTIONAL 8 week bodyweight program – ‘Mobile and Hostile’ – when you order, PLUS an 8 week muscle up guide from Travis as well.

Get all the details and grab your copy at the link below:

=> Bodyweight Beast

Merry Christmas, Happy Holidays, have a great one! –

– Forest Vance
ForestVance.com

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Squat + Push Up + Burpee Ladder (BRUTAL)

Last weekend I was in Las Vegas, meeting with the Renegade Fitness Entrepreneurs mastermind group.

We had a fantastic meeting – of course as well as a little fun around town.

We were in Vegas after all!

One of the things I did while there was knock out a killer bodyweight workout with my buddy Travis and a couple other members of the group.

The schedule was jam packed, and we didn’t have time to get to a gym, so we just did this one in the living room before we headed out on Saturday night:

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Squat + Push Up + Burpee Ladder

FOR TIME

60 squats
30 push ups
15 burpees

50 squats
25 push ups
12 burpees

40 squats
20 push ups
9 burpees

30 squats
15 push ups
6 burpees

20 squats
10 push ups
3 burpees

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HOLY COW!

We finished that one in around 13 minutes.

It may not look too bad on paper – but it’s BRUTAL!!

As I write this it’s Thursday … and the soreness is just leaving my quads, chest, shoulders, and tris.

The great part about this is that it requires ZERO equipment – you can do it absolutely positively anywhere.

So give it a try, see if you can beat our time …

And remember – when you have workouts like this one – NO EXCUSES.

You can get it done ANYWHERE, in a very short amount of time.

Finish the year strong! –

– Forest

PS – Travis came up with this workout. I loved it. I asked him if he has a program with more workouts like it. The answer was yes. Here it is:

=> Bodyweight Beast

The honest truth is that when it comes to programming to get you lean, jacked, and all-around athletic, Travis is one of the best strength coaches out there. His programs have been a big influence on my training methods over the last few years. I highly recommend Bodyweight Beast!

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