Desert Island Workout – How to Burn Fat with ZERO Equipment

Craig Ballantyne, bodyweight fat loss expert and creator of ‘Turbulence Training Bootcamp Workouts‘, calls routines like the one I’m sharing with you today, “Desert Island Workouts”.

This is because you could be stranded in the middle of nowhere, like Tom Hanks in “Cast Away”, and you could still do them from start to finish … with no substitutions!

These are designed SPECIFICALLY for folks who want to blast fat, gain lean muscle, and get a great workout in a short amount of time – with zero equipment.

So NO excuses – give this one a try today:

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“Desert Island Workout” for fat loss (Turbulence Training Bootcamp Workout #16)

Warm-up (30 seconds per exercise) – 5 minutes

— Jumping Jacks
— Pushup
— Stick-up
— Running in Place

Rest 1 minute before repeating 1 more time.

TT Strength Circuit (30 seconds per exercise) – 5 minutes

— Vertical Jump
— Spiderman Pushup

Rest 1 minute before repeating 1 more time.

TT Tabata – 10 minutes

— BW Squats – 20 seconds BW squats plus 10 second walking recovery x 8 rounds

Rest 2 minutes and take water break

— Touchdown Forward Lunge plus Pushups – 20 seconds touchdown forward lunges plus 10 seconds pushups x 8 rounds

TT Total Body Abs Circuit (30 seconds per exercise) – 5 minutes

— Spiderman Climb
— Plank on 1-Leg (30 seconds per side)
— Burpee

Rest 1 minute before repeating 1 more time.

Cool-down, Stretching & Water Break – 5 minutes

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BOOM.

It’s desert island fat loss workout time.

Get to it!

And let me know how it goes for you –

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

PS – If you liked this workout, you can get 21+ more like it from Craig at the link below:

=> 21 TT Boot Camp Workouts

You’ll also get some resources designed specifically for fit pros – so that you can use these workouts to build your bootcamp program … WITHOUT having to drop thousands of dollars on equipment.  Pretty sweet.  Don’t miss it 😉

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[guest article] 8 Reasons to do Handstand Pushups

Handstand push ups are one of my favorite bodyweight exercises.

Got a guest post for you today from my friend Logan Christopher on 8 great reasons WHY they are so awesome – and why you should be doing them!

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8 Reasons to do Handstand Pushups
by Logan Christopher, author, the Ultimate Guide to Handstand Push Ups

Handstand pushup benefits are many. Some might even call it one of the greatest exercises ever invented. On that note here are eight reasons you should do them …

1 – Handstand pushups strengthen the triceps, shoulders and chest

The triceps are the muscles on the backs of the upper arms. They are used in extending the arm at the elbow. The shoulders or deltoid muscles are used in raising the arm overhead. The chest or pectoral muscles primarily bring the arms forward. Depending on how much arch is used in your handstand pushups, you can use these muscles more or less.

With different variations of these exercises you’ll emphasize or downplay these muscles to different degrees. But these aren’t the only muscles in use …

2 – Strengthens many stabilizer muscles

In order to keep your body overhead you need more than just the prime movers to be firing. For example, the lats, the big muscles on the back, will be used to stabilize your body in air. In fact, a number of people have reported their pullup numbers going up just from doing handstand pushups.

Part of the reason for this is covered in the next point …

3 – Requires coordination and balance

The handstand pushup requires more coordination and balance than handling a similar weight in the military press for instance. While this isn’t to say that a barbell doesn’t take any coordination or balance, any handstand position simply takes more. Just remember the first time you kicked up into a handstand against a wall. Chances are you weren’t quite sure where your body was in space. And this is doing a handstand against the wall, not even in the open.

So while the balance isn’t a huge part of this move, it is in there. There are many people that can push a barbell equal to their weight overhead but don’t have the coordination necessary to do handstand pushups.

4 – Can be handled very progressively

Unfortunately, many people believe that the handstand pushup is just one exercise with not much variation in it. This is far from the truth. Did you know that just changing the position of your arms can dramatically change the difficulty of this exercise? The same is true with your head position too.

There are also other methods like doing partials that can make this exercise suitable for just about every level. For a whole lot more on progressing with handstand pushups click here:

Ultimate Guide to Handstand Push Ups

5 – Can be an effective muscle builder

Handstand pushups are a good exercise to build muscle. When done for higher reps, you can certainly add size to your shoulders and arms especially. They may not equal a barbell in gaining mass for one simple reason. As you’re adding muscle you’re gaining weight, and that is going to make this exercise harder, as opposed to any weight lifting exercise.

6 – Handstands provides the benefits of inversion

Inversions are known to provide a number of benefits by themselves. This can be something simple like a headstand but handstand pushups certainly count. These benefits include reversing the flow of gravity, which can add in circulation, even clearing mental cobwebs as oxygen supply increases to the brain.

7 – Wrist strength and flexibility

The typical handstand position requires the hands to be bent back 90 degrees. This serves to build both strength and flexibility throughout the wrist. Fingertip strength increases because of how you’ll grip the ground during the pushup too.

Of course, many people lack the wrist flexibility to safely do this exercise without pain. This covers great ways to sidestep this issue as well as build up your flexibility:

Ultimate Guide to Handstand Push Ups

8 – Handstand pushups are an impressive skill few people can do

This may be the most important benefit of handstand pushups. When you can do these effortlessly you are in a class above most people. This skill can be made much harder in a number of ways too, which will make it even more impressive, like doing full range handstand pushups, one arm handstand pushups, or doing them freestanding.

If you’re looking to impress your friends, family or a member of the opposite sex it’s worth a shot to improve your handstand pushups. 😉

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Great stuff Logan!

Thanks for sharing with FVT readers.

If you want all these benefits and more, make sure to check out the Ultimate Guide to Handstand Pushups here. There’s a special discount on this page only:

Ultimate Guide to Handstand Push Ups

I’m off to go practice my handstand push ups!

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

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“No Excuses” 20 Minute Bodyweight Workout

Don’t have time to work out?

No access to equipment, machines, or the right gym?

You don’t get a pass 🙂

When I first started FVT Boot Camp – about 8 years ago – I didn’t have the financial resources to open a facility, or even rent space out of a gym.

So we made do with what we had, and took our campers to the park.

I also had VERY little as far as training equipment to work with – so we relied almost exclusively on bodyweight exercises.

And, due to the schedules of the clients I was training at the time … and because we were *technically* not supposed to be running a boot camp in the park without a permit 🙂 – I had to keep the workouts to about 20 to 30 minutes in length.

ALL of this – and we still had people getting AWESOME results with our program!

In fact, several of the success stories on our website are from clients that were working with me during these times.

We weren’t making excuses. We were just getting it DONE – with workouts like this one:

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No Excuses 20 Minute “Marine Body” Bodyweight-Only Workout

Sequence 1

— 1 1/2 split squat (go all the way down, half way back up, back down, then all the way up – that’s one rep!) – 8 per leg
— 12 push-ups

Perform exercises back-to-back without rest; rest 30 seconds and repeat sequence total of three times.

Sequence 2

— 5 pull-ups OR 12 inverted rows
— 12 squat jumps

Perform exercises back-to-back without rest; rest 30 seconds and repeat sequence total of three times.

Conditioning finisher

— 20 body weight squat – 20 reps
— 30 second “HardStyle” plank
— bw SLDL – 8 reps per leg
— 30 secs high knees

Perform exercises back-to-back without rest; rest 30 seconds and repeat sequence total of three times.

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Moral of the story is – you CAN make it happen!

It’s not about the equipment you have access to, or the time you have available to train.

It’s about consistency … and dedication … and the mindset that you’re going to DO WHAT IT TAKES.

Rock on –

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

PS – Get 60 more bodyweight workouts like the one I shared with you today – in follow-along video format – at the link below:

=> Official protocol for the US Marines gets you strong and ripped in just 15 minutes – using just your bodyweight

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8 min workout (BETTER than 60 mins of cardio?)

Research tells us that regular aerobic exercise is *just okay* for weight loss.

The experts agree – if your #1 goal is fat loss – short, high-intensity exercise sessions are far better!

That’s why an 8 minute workout like the one below can be BETTER than 60 minutes of cardio:

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Turbine of the Day (TOD) # 16
from Jason Klein’s Marine Body program

— do first exercise in pairing for 45 seconds
— rest for 15 seconds
— do second exercise in pairing for 45 seconds
— rest for 15 seconds
— move on to next pairing and repeat until full sequence is finished (full workout takes a total of 8 mins!)

A1) Superman + Push Up

B1) Inward Int. Push Up

A2) Prone Iso Ab

B2) Heel Push

A3) Mt. Ab Climber

B3) Close Grip Push Up

A4) Wall Slide

B4) Plank

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Whew!

That one’s short – but INTENSE.

And it also requires ZERO equipment – which means you can do it ANYWHERE.

No excuses!

If you liked it … you can get dozens more of these 8 minute fat burners at the link below:

=> The Marine Body – workouts used by US Marines (but designed for all fitness levels)

Have a great one! –

ForestVance.com

PS – Research study backing the opening statements of today’s article is linked up below:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

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[new video] Bodyweight / Jump Rope Strength Circuit

It is without a doubt “vacation season” for a lot of folks –

Every day for the last month or so, we have been getting requests for short, effective, minimal equipment workouts that can be done anywhere.

Well, today’s workout is AWESOME – ’cause you can just bring your jump rope, find a bench and a couple of dip bars, and knock it out in 10-15 mins flat.

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Bodyweight / Jump Rope Strength Circuit

5 rounds for time of …

— 5 box / bench pistols (per leg)
— 10 dips
— 15 double unders

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Keep training hard! –

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

PS – Got more bodyweight workouts coming for you – and a sale going on one of my all time FAVORITE bodyweight-based training plans – later this week. Stay tuned!

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9 Minute “Fat Burning Multiplier” Workout #2

The 9 Minute “Fat Burning Multiplier” Workout I shared yesterday was a hit!

So got another one to share with you today.

Before we get to it – an update on the Spartan Race I mentioned in yesterday’s newsletter.

Team FVT ALL finished, and finished strong!

WOW the course was brutal … it was about 8.5 miles, which doesn’t sound too bad … but SOO many hills, almost zero shade, and temps in the 90-100 range …

It was a very serious physical and mental challenge, and I am so proud of everyone who showed up for 8 weeks of training to prepare leading up to the event, and came out on race day with a “finish or die” attitude.

Okay – on to today’s workout:

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9 Minute “Fat Burning Multiplier” Workout #2

Get as many round as possible in 9 minutes of:

10 Cross-Body Mountain Climbers
3x Wide / 3x Narrow Squats (Repeat 2x)
10 Dive Bomber Push Ups

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Give that one a try – NO excuses, ’cause it only takes 9 minutes TOTAL … and there is ZERO equipment required.

And if you’d like more workouts like this one, you can get them here:

=> Metabolic Explosion

Talk soon –

– Forest Vance
ForestVance.com

PS – We are down to the last few open spots in our 21 Day Kettlebells for Fat Loss Challenge – details and submit your application here:

http://forestvance.com/2016/07/21-day-kbs-for-fat-loss-challenge/

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9 Minute “Fat Burning Multiplier” Workout

My travel schedule is slow here for the next month or so –

Which is GREAT … I appreciate so much the time to be at home and relax with the family.

But come September, things are going to pick up REAL quick again … have something on the schedule most weekends in the fall, right up until the holiday season … and I’ll need to be prepared with some fast, efficient, fat burning, lean muscle building workouts … that can be done wherever I go, with whatever equipment I have access to.

Like this one from my friend Dan Fagella’s Metabolic Explosion program:

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9 Minute “Fat Burning Multiplier” Workout

30-seconds / 30-seconds / 30-seconds <- Repeat 6 Times = 9 minutes

— Split jacks
— Alternate Regular and Diamond Pushups (walk the hands, don’t jump the pushups)
— Reverse Lunges (right left right left etc…)

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So simple … yet SO good!

Great one for your next ZERO equipment home / travel workout.

Check out Dan’s full Metabolic Explosion program at this link for more bodyweight workouts like this one => Metabolic Explosion

… and I’m off to run a Spartan Race in the morning.

Wish me luck! –

– Forest Vance
ForestVance.com

PS – Did you see that registration is currently open for our 21 Day Kettlebells for Fat Loss Challenge?  Details and submit your application here:

http://forestvance.com/2016/07/21-day-kbs-for-fat-loss-challenge/

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Sneaky Trick to Do More Push Ups – Instantly

A couple of years ago – after charity event we had held at FVT Boot Camp – we went out to a bar to eat, drink, and celebrate.

Several of us get to talking about how many push ups we think we can do … one thing leads to another, and before you know it, I’m in the middle of a push up contest!

The guy I was going against could do a surprising amount of push ups … I ended up sqeaking out a victory, but barely … and the big way I was able to do it was using the technique I am going to share with you in today’s article.

Try this technique today … if you do it right, you’ll be able to do more push ups, instantly!

Sneaky Trick to Do More Push Ups – Instantly

— At the top of your push up, get as tight as you can. Take a deep breath to load up your muscles. Tighten your upper body, legs, core, everything.

— Drop into your push up without letting your breath out. Maintain tension in your abdominals and throughout your entire body. Do NOT exhale or let tension ‘escape’ in any way!

— Exhale as you press through your sticking point in the push up or after you finish the move. This will also help you keep tension throughout.

— Once finished with the push up, pause at the top and take a breath or two. Either lower back down to the ground and repeat, or rest.
This is a technique that can be used to tap into additional strength reserves, and boost your stength and power instantly. You can use this technique not only for push ups, but for other bodyweight moves as well, and also when lifting heavy weights.

Give it a try today – I think you’ll be suprised at the results!

Train hard, and talk soon –

– Forest Vance
Author, Bodyweight Strong

PS – For more tricks like the one outlined in this article, and for a full 12 week bodyweight only training program that will take you from whereEVER you are now, to bodyweight STRONG, click the link below:

=> Bodyweight Strong (Memorial Day Sale, save 45%)

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Bodyweight STRONG Workout

Quick body weight only strength workout for ya today –

You can crank this thing ANYWHERE, all you need is a pull up bar.

If you don’t have one, be resourceful – find a playground at a park near you, or heck, nail a 2×4 to a tree in your back yard and do your pull ups from that.

No excuses.

And don’t forget – you can get my Body Weight Strong – progressive 12 week body weight strength training system this week at a special “Memorial Day Sale” discount:

=> Get Body Weight STRONG here

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Phase Two, Day One – Body Weight Strong

(warm up)

– jumping jacks – 30 sec
– body weight squats – 12 (hold for one count in bottom position each rep)
– EASY push ups – 10 (pick easy version for YOU – warm up tempo!)
– EASY inverted rows – 10 (focus on firing up that upper back!)

– do exercises circuit style for two rounds total

(Exercise pair one)

– one arm push up – 3 to 5 reps each arm
– box jump w step down – 12 reps

– Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

(Exercise pair two)

– pull ups, chest to bar – 5 to 8 reps
– “modified” pistol squat (standing on bench or box) – 5 to 8 reps per leg

– Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

Rest for about 60 seconds, and then move onto:

(Exercise circuit)

– burpee
– shuttle sprint
– repeating squat jump
– bear crawl

– Set your timer for 20 seconds of work and 10 seconds of rest. Get as many reps as you can in 20 seconds of the burpees. Rest for 10 seconds. Run as fast as you can for 20 seconds in the shuttle sprints. Rest for 10 seconds. Repeat the full sequence two times through in this same fashion.

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Enjoy that workout, and have a great day –

Forest Vance
Master of Science, Human Movement
Certified Progressive Calisthenics Instructor
Author, Body Weight Strong

PS – If you liked this workout, you’ll love Body Weight Strong – and you can grab it at a huge discount this weekend (if you haven’t already):

=> Get Body Weight Strong PLUS all the bonuses here

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Bodyweight Strong – 4 Minute Warm Up / Workout (free sample)

Got a free sample for you to check out today from Bodyweight Strong.

This is the warm up for phase two of the 12 week training program – it’s a simple sequence you can use to get ready for your next training session.

It can even be done as a simple bodyweight – only workout on it’s OWN, in a pinch.

Check it out:

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Bodyweight Strong – 4 Minute Warm Up / Workout

– jumping jacks – 30 sec
– body weight squats – 12 (hold for one count in bottom position each rep)
– push ups – 10
– inverted rows – 10 (focus on firing up that upper back!)

Do exercises circuit style for two rounds total.

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Now – something important to keep in mind – the exercises here are NOT complicated or exotic – that’s not what Bodyweight Strong is about.

It’s the LITTLE things, the coaching cues, and the extra “stuff” you get in this follow-along style video – with ME as your personal coach – that makes this program unique.

So if you enjoyed working with me in today’s video, be sure to check out Bodyweight Strong – and if it’s a good fit for what you’re looking for, grab a copy this weekend while it’s on sale at 45% off:

=> Bodyweight Strong (Memorial Day sale, save 45%)

Thanks, train hard, and talk soon –

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

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