Bodyweight Ladder Challenge Workout

Let’s continue on the topic of bodyweight training for fat loss.

When it comes to your fat loss training, I firmly believe that bodyweight exercise should be a staple.

And I also believe that:

– Squats (+ progressions / variations)
– Push ups (+ progressions / variations)
– Pull ups (+progressions / variations)

Should be at the CORE of your bodyweight fat loss training.

That’s why I wanted to share one of my favorite bodyweight workouts for fat loss with you today, that ties all of these moves into a neat progression.

Here’s how it goes:

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Bodyweight 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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Now this body weight training stuff can be humbling.

Especially if you’re used to doing other types of workouts, a training session like this one can OBLITERATE you … but also show you what you’re weak at, and what you need to improve.

So try this body weight challenge ladder workout this week, and let me know how you do.

And if you are looking for a full program to help you lose fat as FAST as humanly possible, using bodyweight training as your tool, HERE is the one I highly recommend.

Train hard, and talk soon!

- Forest Vance
Certified Progressive Calisthenics Instructor

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Bodyweight Shred Workout

Yesterday, I introduced you to the “Bodyweight Shred” protocol …

It shows how you can burn at least 3% bodyfat in 21 days.

And, you can do this with just your own bodyweight.

So today, I figured I would share a sample workout with you from the program.

Let’s jump right into it:

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**Bodyweight SHRED Workout**
from 21 Day Bodyweight Shred

Perform your warm­up circuit before starting this workout. If an exercise is too hard, use an easier variation. If you feel you need more rest than what is stated, please feel free to take it. Make sure your form staysperfect throughout.

Circuit #1

Perform the interval of 20 seconds on, 10 ­seconds rest of the exercises below. Follow this interval for 3 ­TOTAL rounds moving from one exercise to the next. Once finished, take a full 1­minute rest before moving to circuit #2.

– Pushups
– Alternating Reverse Lunges
– Outside Mountain Climbers
– Burpees

After you complete 3 total rounds on circuit #1, rest 60­ seconds and move to circuit #2.

Circuit #2

Perform the interval of 20­ seconds on, 10 ­seconds rest of the exercises below. Follow this interval for 3­ TOTAL rounds moving from one exercise to the next. Once finished, take a full 1­minute rest before moving to circuit #3.

– Prisoner Squats
– T­ Pushups
– Squat Holds
– Sprints In Place

After you complete 3 total rounds on circuit #2, rest 60­seconds and move to circuit #3.

Circuit #3

Perform the interval of 20­ seconds on, 10­ seconds rest of the exercises below. Follow this interval for 3 ­TOTAL rounds moving from one exercise to the next.

– Burpees
– X­ Body Mountain Climbers
– Squat to Squat Jump

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Now … part of the reason that workouts like this are so effective is because they not only focus on INTENSITY …

They also hit every muscle in your body!

Combine these two things, and you get an incredible fat burning effect.

My friend Dennis Heenan is an expert when it comes to using bodyweight exercise for fat loss.

In fact – we are hosting him for a special workshop at my gym in Sacramento, CA next month, where he’ll be teaching on this exact topic! ;)

And if you can make it to our place in person for this special event, I highly recommend that you do so.

But if you can’t make it out, that’s all good too – because Dennis has a special going on his 21 day bodyweight fat loss program, that you can take advantage of at the link below before tomorrow night:

=> 21 Day Bodyweight Shred

Try today’s bodyweight workout … let me know how it goes … and then make sure to go and check out Dennis’ full program at the link above.

Train hard, and talk soon -

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

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New Video – (another) Secret for Better Push Ups

I have some travels coming up in the next few weeks.

The weather in Northern California is great for the most part year-round … but it’s been a pretty rainy winter so far, so it will be great to get to a warmer climate for a bit.

Not to mention, it will be great to learn new tips and tricks to improve both the gym and the online side of the business … and to see many of the fitness expert friends of mine in person that I mention to you on the ForestVance.com blog, and in FVT email newsletters.

In any case … I want to make sure to keep the momentum going from the hard training I have been doing for the Tactical Strength Challenge.

I am scoping out the areas I will be in to see what the workout situation is going to be like, if there are nearby gyms, etc …

But just in case, I will of course be prepared with my bodyweight routine.

Not only having a plan and knowing how to put these type of workouts together, but also having the knowledge of proper bodyweight training technique, is amazingly useful – for travel workouts, for at home workouts, for workouts that are easier on your body and joints … the benefits go on and on.

So I have a new push up video for you to check out today – this is a small tip that will make a HUGE difference in both helping you do MORE push ups, as well as keeping the movement safe and effective for the long term:

And if you want a full 12 week program to help you get strong and lean with just your own bodyweight, be sure to check out Bodyweight Strong (special discount link below):

=> Bodyweight Strong (special discount link for FVT readers)

That’s it for now – enjoy your weekend, and talk soon!

- Forest

PS - Here’s the link again to get a special discount on Bodyweight Strong:

=> Bodyweight Strong (special discount link for FVT readers)

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4 Minute Abs Workout (video)

Imagine if you could take just four minutes out of your day, and make serious progress to getting a flat belly and strong midsection.

Would you try it?

Of course you would! :)

Well, using the workouts like the one below, my friend Andrew Raposo shows you how with his new Fighter Abs program.

So, try the workout below – you’ll be feeling it by the end of 4 minutes, trust me!

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4 Minute Abs Workout
from Andrew Raposo, creator, Fighter Abs

- Long plank walkouts – 5 reps
- Long plank armpit touches – 5 reps per side
- Saw plank – 10 reps

Complete as many rounds as possible of this sequence in 4 minutes.

Watch the video that shows you how to do this workout here:

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And then click here to check out the full Fighter Abs home workout plan.

Train hard, and talk soon -

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

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4 Mins to Abs Like a Fighter?

Do you ever watch a fight on TV, and notice how RIPPED the fighters are?

It always makes me think about what type of training those guys must go through.

ESPECIALLY their ab training! Because not only are they ripped, all of their core muscles have to be VERY strong, to be able to withstand punch after punch to their midsections.

Well, check this out – these 4 minute, bodyweight only, zero equipment workouts are designed to help you get abs like a fighter – in just 4 minutes!

=> 4 Mins to Abs Like a Fighter

You’ll do workouts like this one:

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The 4-Minute Fighter AMRAP

- 1-2 punch sprawl – 5 reps
- jump squats – 5 reps
- push ups – 5 reps
- plank side touches – 5 reps / side

Repeat this circuit for as many rounds as possible in 4 minutes.

Rest as needed during the workout.

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And, the program is in follow-along video format – so that all you have to do is fire up your laptop / tablet / mobile phone, press play, and follow along in real time for a killer workout!

I am visiting family this week for the holiday and am a bit out of my normal workout routine, so actually did one of these workouts myself this morning in the basement – I was pretty smoked ;)

So, if you want to get abs like a fighter, using 4 minute sessions you can do ANYWHERE with zero added equipment, be sure to check out the new 4 Minute Fighter Abs program  by clicking here.

Train hard, and talk soon -

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

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How to Perform Band Assisted Pull Ups (video)

Band assisted pull ups CAN be a great thing to use on your journey to doing your first pull up, or doing more pull ups than you are now … WITH a few important considerations and mistakes to avoid.

In today’s video, I show you how to perform band assisted pull ups, tips to get your set up right, exactly who SHOULD and who should NOT do them, and more.

Check it out – and hope it helps!

- Forest Vance
Certified Progressive Calisthenics Instructor

PS - You can get Bodyweight Strong – my full 12 week training course – at a special discount using the link below:

http://bit.ly/1SOeDAy

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What to Do Instead of Pull ups (video)

One of the most common questions we get when it comes to exercise substitutes / modifications in training plans I put together HAS to be -

“What can I do instead of pull ups?”

In today’s video, I show you what to do instead of pull ups – and also how you can work up to doing them as a regular part of your workouts.

Check it out – and hope it helps!

- Forest Vance
Certified Progressive Calisthenics Instructor

PS - You can get Bodyweight Strong – my full 12 week training course – at a special discount using the link below:

=> Bodyweight Strong “Friends of Forest” discount

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Bodyweight Complex Workout (new video)

I do cycles of body weight strength training throughout the year – at least 33% of the time.

I have found that:

– There is WAY more carry-over from this style of training to many athletic activities then there is from other more traditional methods

– The brain and the nervous system get “better acquainted” and your body awareness goes off the charts

– It REALLY saves my joints

– It’s also just a great “break” and change up from other training methods

And the “Bodyweight Power Workout” is my newest, latest and greatest creation!

In this six week routine designed to help you build size and strength – all WITHOUT weights …

You’ll do unique bodyweight moves like divebomber push ups, 1 leg box squats … you’ll use unique training techniques like ladders and complexes … and much more!

So check out a sample workout from the program in today’s video:

Bodyweight Power Workout (B)

… and if you like it, you can get the full six week course – as part of the FVT Black Friday / Small Business Saturday / Cyber Monday special we have going this weekend – at the link below:

=> FVT Workouts Black Friday / Small Business Saturday / Cyber Monday Special

Train hard, and talk soon -

- Forest Vance
ForestVance.com

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Simple Secret for Better Push Ups (new video)

The push up is one of the best upper body exercises around.

And although it’s a basic movement, most people do it wrong.

In today’s video, I have simple tip to help you do more push ups, while at the same time making the exercise safer and more effective.

Check it out – and hope it helps!

- Forest Vance
Certified Progressive Calisthenics Instructor

PS – Have you heard about the NEW “Bodyweight Strong” workout?  Click here to learn more, and see what everyone is raving about!

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4 Minute Side Burpee Total Body Abs Workout (video)

Ever heard of a “side burpee”?

It’s a unique burpee variation that will work your body in a new and different way.

Check it out, and give it a try today – as part of this 4 minute “total body abs” workout you can do anywhere:

4 Minute Side Burpee Total Body Abs Workout

– side burpees – 60 seconds
– side planks – 30 seconds each side
– side-to-side hops – 60 seconds
– rotating side plank – 60 seconds

Watch the follow – along video for this workout here:

Now … when you are trying to lose fat as FAST as possible, the key is to have a plan in place, and stick to it.

That means NO excuses when it comes to missing workouts. You have to get it done, no matter what.

I find one of the most common challenges people have with being able to train consistently is time.

One thing that is SUPER helpful when it comes to not having time to work out, is having some minimal equipment workouts ready to go – like the one I shared with you today – that you can do anywhere, in a short period of time.

So if you enjoyed today’s workout and video, also be sure to check out the rest of the minimal-equipment, short and effective workouts in the “Lean in 19″ system:

=> “Lean in 19″ At-Home Extreme Fat Loss System

Thanks, train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC
ForestVance.com

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