FREE Follow-Along Body Weight Workout Video

Posted on May 9, 2013 by Forest

To be completely honest, up until maybe a year ago, I “poo-pooed” follow along video stuff. I just could never get into it, and thought it was never really for me.

But some of the recent programs that are coming out in follow-along video format are really cool. I am a convert. I never thought I would say this, but I do some follow-along workouts myself now.

Not just any follow-along video workouts, though.  They have to meet certain requirements.  Such as:

  • The workouts have to be tough
  • They need to be in a format compatible with a mobile device – so that I can watch them on my phone, while travelling, for example
  • They need to be done by trainers that are really good – that have great knowledge, helpful exercise coaching points to share, etc.
  • The trainer(s) leading the workouts must be fun and energetic
  • The programming needs to be smart
  • They have to keep you motivated

You get the idea.

A brand new program from my friend Shawna Kaminski just dropped called Challenge Fat Loss – and I am super pumped about it.  I have already done a couple of the workouts from the program myself, and I am loving them.

So I wanted to share a sample workout with you from the program.  Get into your workout clothes, fire up the video below, and give this one a spin:

Video Recap

Workout is done in 20/10 format – 20 seconds of work on one exercise, rest for 10 seconds, move on to the next, and repeat the sequence six times through.

The exercises are:

burpees
prisoner squats
swing lunges
triple stop push ups
mountain climbers

In conclusion, I never thought I would be one to do follow-along workout videos.  But – I have changed my opinion in recent times.  Some of the new follow-along video programs are really cool.  They could make a great addition to your workout programming – and are worth giving a shot, for sure.

Train hard, and have a great day -

Forest

PS - Challenge Fat Loss is 50% off through tomorrow. Grab your copy now until the price goes up by clicking the link below:

=> Get Challenge Fat Loss here (50% off, this week only)

PPS - I am so jazzed about this program, I am going to throw in a copy of my Kettlebell Basics Quick Start Guide when you grab a copy this week, during Shawna’s 50% off launch celebration.

This guide is a great compliment to the program. It will help you really dial in your KB training technique.

Now, it normally sells for $27 on my main site. Seriously. Head over right now and have a look at my “store” page if you don’t believe me :)

But, I am going to give it to you – FREE – when you grab a copy of her program on my recommendation.

Just forward your Clickbank purchase receipt to fvtraininfo (at) gmail.com, and we’ll send you a copy of the KB Quick Start Guide, ASAP!!

Posted in body weight exercises, body weight workouts, videos | Leave a comment

Body Weight – Only “M2A” Workout (includes video)

Posted on May 8, 2013 by Forest

I just finished up putting my AM boot campers through a workout from Shawna K’s new Challlege Fat Loss program.

It was a really good one.  I thought I would share it with you here – as we did it:

a) using body weight ONLY
b) in about 20 to 30 mins, start to finish

So I thought it would be a perfect sample workout from the program for you to try at home.

Plus, it just happens to be the same workout that Shawna put together SPECIAL for you, an FVT reader! ;)

Check it out:

Body Weight – Only “M2A” Workout

Video Recap

This workout consists of five body weight exercises, done for seven reps each.  You’ll do as many rounds as you can of the sequence in 15-20 minutes (depending on your fitness level, goals, how much time you have available, etc.)

The exercises are:

  • squat jumps
  • decline push ups
  • bicycle crunches
  • jumping lunges
  • pull ups
BOOM!  That’s it.  Enjoy ;)

While I have your attention – a bit more about Challenge Fat Loss:

This program is based around the idea of short, intense, 20 minute workouts you can do anywhere, with minimal equipment – like the one Shawna breaks down for you in the video above.

To be completely honest, Shawna and I have very similar training philosiphies.  But the main reason I am sharing this program with you, is because it is different in one BIG way from any of the programs I have out right now.  That is, that it is in follow along video format.

I watched a few of the videos from the program last night, myself.  I actually picked up some great new coaching cues to use with my clients. And that’s one of the things that’s so cool about the follow-along video format. It’s about as close as you can get to working one on one with a personal trainer – without actually hiring one ;)

Not only that, the entire program will run you considerably less than the cost of a single personal training session.

Check out more details on the new Challenge Fat Loss program, and grab your copy here:

=> Challenge Fat Loss (50% off this week only)

Have a great day, train hard, and talk soon -

- Forest

PS - I am so jazzed about this program, I am going to throw in a copy of my Kettlebell Basics Quick Start Guide when you grab a copy this week, during Shawna’s 50% off launch celebration.

This guide is a great compliment to the program.  It will help you really dial in your KB training technique.

Now, it normally sells for $27 on my main site. Seriously. Head over right now and have a look at my “store” page if you don’t believe me :)

But, I am going to give it to you – FREE – when you grab a copy of her program on my recommendation.

Just forward your Clickbank purchase receipt to fvtraininfo (at) gmail.com, and we’ll send you a copy of the KB Quick Start Guide, ASAP!!

Posted in body weight workouts, videos | Leave a comment

How to Work Your Abs – WITHOUT Crunches or Sit Ups (includes video)

Posted on April 27, 2013 by Forest

At least once a week, I explain to my FVT boot campers why we do not do crunches, sit-ups, leg lifts, etc. – that these “traditional” ab moves are actually bad for your back, that there are better and more effective ways to train your abs, etc.

I still get the feeling, though, that a lot of them just don’t completely believe me :)  Because they always nod in agreement … and then, maybe five minutes later, they ask me – “when are we going to work our abs?”

At that point, instead of telling them, we go through a mini ab workout, where I can actually SHOW them how to properly train their abs.  It is a great way to teach the concept, and to illustrate my point, it works (almost) every time!

So, I thought I would hook you up with one of these little core workouts for you to try for yourself at home.

Here is a “total body” ab circuit that we frequently do at the end of our workouts – it gets folks to really feel the abs working, and rest of the “core” muscles as well – and best of all, it does NOT include crunches or sit ups. Enjoy -

Thanks for watching, and talk soon -

Forest Vance, MS, CPT, RKC II

PS - If you liked this video, please share it with your family and friends! And – if you haven’t grabbed your free copy of my Beginner’s Guide to KB Training – make sure to do it now by dropping your best email address into the box at the upper right of the page.

Posted in body weight exercises, body weight workouts, videos | Leave a comment

4 Minute Body Weight Smoker

Posted on March 29, 2013 by Forest

Man – my personal workouts are going awesome!

This morning, we hit a killer KB/BW workout at the studio.  Here’s what we did:

  • Joint mobility warm up
  • Three sets of chin ups (max -1) paired with KB goblet step ups (eight each leg)
  • Three sets of single arm KB rows (10 reps each arm, HEAVY)
  • TRI-set of TRX bicep curls, resistance band bicep curls, and dumbbell bicep curls – 30 seconds each non-stop, 15 seconds of rest between rounds, two rounds total

Back and arms were smoked.  And pumped.  It rocked!!

THEN – the most “fun” part :) , at the end of the session – we did a little BW – based smoker to burn some extra fat and rev up the metabolism for the day.

Right right after we finished up, it hit me that I should shoot a quick video, showing you how you could give this one a go yourself.

This is a great body weight – only circuit that you can tack on to the end of ANY workout program – or, in a super pinch, even treat it as a stand-alone workout.

Check it out:

>> Click here to grab Mike’s new Workout Finishers 2.0 system at over 50% off <<

Thanks, train hard, and talk soon -

Forest Vance, MS, CPT, FNC, RKC II

PS - When you order the Workout Finishers 2.0 program by clicking the link above, I’m also going to send you a FREE copy of my new FVT Nutrition Challenges report.

At my Sacramento, CA fitness center, during a week of each month, we announce a nutrition challenge. In six month “cycles”, we touch on all the basics of clean eating … and if you take every challenge, after six months, you’ll have build a foundation of healthy habits!

In this new guide, you’ll find all of our nutrition challenges in one place. You can progress through them at your own pace, as fast or as slowly as you like.

It’s a great compliment to the program.  And again, it’s yours FREE when you grab your copy of Finishers 2.0.  Just click the link below to get it now:

>> Click here to grab Mike’s new Workout Finishers 2.0 system at over 50% off <<

PPS - When you grab your copy of Workout Finishers 2.0, please make sure to email my assistant at fvtraininfo@gmail with your Clickbank receipt to get your free copy of the FVT Nutrition Challenges report.

Posted in body weight workouts, videos | Leave a comment

4 “Magic” Hip Opening Drills (video)

Posted on March 13, 2013 by erik

Sean Schniederjan, RKC, shot a quick video especially for you, a reader of the FVT newsletter – showing four of the hip opening exercises from his Ultimate Hip, Knee, and Ankle Guide for One Legged Squats.

These will cure tight hips and what we call “gluteal amnesia” … which will make you automatically stronger and move better.  Try your hip hinge after doing these – you’ll notice the difference right away!

They will also improve your hip flexor and tibia strength … which will improve your mobility in deep squatting and close stance squatting … which you will need to do a full pistol.

Check out this video, and follow along with the four drills:

If you liked the drills and want more (like how to increase your one legged squats and kettlebell front squats at the same time) go here.

And remember, the special FVT rate and offer ends tomorrow:

=> Ultimate Hip, Knee, and Ankle Guide for One Legged Squats

Okay – thanks it for now!  Talk soon -

Forest Vance, MS, RKC II

Posted in body weight exercises, body weight workouts, videos | Leave a comment

How Sean Overcame Terrible Hip and Knee Pain to Pistol Again!

Posted on March 12, 2013 by erik

Up until about two years ago, I had never done a pistol squat in my life. I thought that because I’m a ‘big guy’, because I’ve had two knee surgeries, and a whole host of other reasons, that pistols just weren’t for me …

Long story short – I was wrong! The pistol is a great body weight – only exercise for building strength; it’s not hard on your knees if you do it right, and big guys can and should do pistol squats.

However … performing pistol squats correctly is key to getting the most out of them and staying injury free.

I want to share an amazing story with you today about a fellow RKC and author, Sean Schniederjan – about how he overcame terrible hip and knee pain, and was able to pistol again!

Enjoy -

Forest

***************

How I Overcame Terrible Hip and Knee Pain to Pistol Again
by Sean Schniederjan, RKC
Author, Ultimate Hip, Knee and Ankle Guide for One Legged Squats

Like many, if not all of you, I was unable to do a one legged “pistol” squat, whether body weight or weighted, on the first attempt.  I’ve heard trainers who work with professional football players say that it takes about 15 minutes to teach them the “tricks.”

Thanks to finding material taught at the RKC II, I was finally able to improve my hip and ankle mobility enough to do a pure body weight pistol.  It felt awesome – and like any body weight enthusiast – you love the freedom of getting a satisfying leg workout in a short amount of time any time, any where.

If you are an athlete, you know how important leg strength is.  When asked why he had to retire early, three time Super Bowl champ Troy Aikman said that his leg strength was “the first thing to go.”  Contrast that with another quarterback who entered the league at around the same time, Brett Favre.  Farve was well known for his strong legs and squatting.  He played 10 years longer than Aikman, even leading his team to the championship game in 2009, nine years after Aikman retired!  Your legs are your base.

=> Click here to see how I overcame terrible hip and knee pain to pistol again

If you aren’t an athlete, imagine yourself when you are 80 or 90.  Imagine yourself with strong, well functioning hips vs. worn down hips and weak legs.  I work with people in their 80s and 90s and seeing someone with good hips vs. bad hips is very intense.  Bad hips leads to immobilization.  There’s one guy I have to pick up out of his chair … he can’t do it on his own.  Good hips and leg strength are an essential component to longevity.

One legged squats are an excellent tool to have for keeping strong legs – with the obvious benefit of being independent of any kind of equipment.  They give you much stronger legs than two legged squats.  I did the math and you get 2.666666 (I think the 6s go on forever) times more force using a one legged squat.

All was going great with my one legged squat workouts until the summer of 2011.  I somehow developed a hip imbalance and sharp knee pain on my left leg, likely through a habit of kicking one leg out to the side.  My hips were totally out of balance and it caused bad knee pain – no way I could do one legged squats on my left side.

I went to many workshops and spoke with many experts and doctors, but none of them could solve this imbalance.

Nothing I learned could solve this “riddle.”

Go here to learn more about how I stabilized and balanced my hip and knee – and in short time (one and a half months) could not only pistol again, but PR’d by doing 12 of them.

PS - I showed some of this material to my friend Dr. John Sullivan, and he knocked down his first pure body weight pistol at 68 years young in one minute!  He had previously needed to hold onto a kettlebell for balance.

=> Click here to see how I overcame terrible hip and knee pain to pistol again

****************

Hey!  That’s it for now.  Thanks for reading, and talk soon -

Forest

Posted in body weight exercises, guest posts and expert interviews | 1 Comment

4 Tips to Get Your First Handstand Push Up

Posted on March 7, 2013 by Forest

Today, I have a few tips for you from Logan Christopher’s Ultimate Guide to Handstand Push Ups – combined with stuff that I have learned in my own efforts – to help you get your first HSPU!!

See, handstand push ups (HSPU’s) are an exercise I have always wanted to master. At this point, I can only do a couple at a time – and those are probably, by Logan’s standards, partial range reps :)

SO, I figured that – being the author of the #1 selling guide on the topic of handstand push up mastery – Logan would be the guy to go to, to learn how to do more handstand push ups. I recently did an interview with him, where I picked up some great tips – and also got the chance to review his handstand push up guide, which is already helping a lot.

Anyway – without further ado -

 

4 Tips to Get Your First Handstand Push Up

 

1 – Train consistently

The bare minimum to improve is two sessions a week … but to really advance, go for three times, if not every day.  Think of this particular exercise like a skill – in order to master it, you have to practice it frequently!

To get better at handstand push ups, do more handstand push ups (and variations/practice drills we will cover here in a sec/etc.).  Simple :)

 

 2- Adequately stretch

Many people have issues just getting into to the handstand position due to wrist or back pain.  A simple way to remedy this is to work up until the point where you encounter pain – and then stop.

Here is a stretch for getting your wrist strength up :

Bend your wrist back by using your other hand to push back the fingers toward the backside of the wrist. Try to push both on the fingers and the palm
to be sure both the wrists and fingers receive the stretch. Work both sides.

 

Check out Logan’s Ultimate Guide to Handstand Push Ups program at 71.9% off here:

=> Ultimate Guide to Handstand Push Ups

 

3 – Increase tension

The more tension you create in your muscles, the stronger you will get. Tension in one muscle allows the surrounding muscles to contract even harder.

Squeezing your abs and your legs while doing your handstand is a simple way to increase muscle tension during this particular exercise.

Another cool way to increase tension is with your fingers. When in the handstand position, grip the floor like you are trying to tear it apart with your fingers. This move will put tension in your forearms and give you even more strength!

 

4 – Be safe!

When starting a handstand push up training program you may very well fall – and that’s okay! Be sure to not start off in a cluttered area. Clear the area of furniture or obstacles so if you lose your balance you’ll minimize any damage. Having a friend act as a spotter when you are first getting started is another great way to feel confident and avoid injury.

 

Bonus tip! :)

Here is an example of a great first week of workouts :

Workout 1

  • Kick up into a Handstand against the wall and hold it for 3 seconds then come to feet. Repeat 10 times.
  • Pike Press 5 x 5

Workout 2

Hold handstands for a total of two minutes. Do this is as many sets as you need. From
workout to workout try to reduce the number of sets you need.

 

Boom!  Hope you enjoyed this article.  Take the tips we covered, get to practicing, and you’ll have your first HSPU in no time …

Oh – also – don’t forget, Logan has his Ultimate Guide to Handstand Push Ups program on sale this week for FVT readers only at 71.9% off … click the link below to check it out:

=> Ultimate Guide to Handstand Push Ups

- Forest

Posted in body weight exercises, general, tips and tricks | Leave a comment

Handstand Push Up Secrets Revealed – Interview with Logan Christopher

Posted on March 5, 2013 by erik

If you are strapped for time, and are looking for creative and fast ways to train, a GREAT exercise to have in your “toolbox” is the handstand push up.  It is a killer move for building those super-hero shoulders – without any added equipment, and in a very “functional” way.

Thing is, the exercise is TOUGH. Most people cannot do even one – let alone perform the movement well enough to actually incorporate it into a regular workout routine.

Well, if you are interested in learning how to do this exercise – or even if you’ve already got it down, and just want to get better at it – you are going to LOVE today’s FVT expert interview.

I’ve got with me “physical culture renaissance man” Logan Christopher … he talks about the #1 mistake people make when learning how to do handstand push ups, gives us some simple strategies for learning to perform the movement, explains how to up your current HSPU #’s, and much more.

Without further ado, Logan -

Logan demonstrating a handstand pushup

Bio

Logan Christopher has been called a physical culture renaissance man as he is accomplished in a wide range of strength skills. He is one of the best kettlebell jugglers in the US. He’s a performing strongman, one of his most famous feats was pulling an antique firetruck by his hair. Logan also spends a lot of time working on bodyweight exercises, hand balancing and other acrobatic skills. In addition, he’s spent the last several years going deep into mental training to find out what it takes to really excel and tactics that can help people instantly improve their exercises.

1. Why did you set out to create the Ultimate Guide to Handstand Pushups program?

A long time ago I was very weak. The first time I tried a handstand pushup I couldn’t budge. Through working on it I eventually was cranking out a few reps. One day when I was training in my garage I took a slightly different form of handstand against the wall. When I tried to do these reps they were way harder and I didn’t understand why. Eventually, through much more experimentation, I came to understand that how you position yourself dramatically changes the difficulty of the handstand pushups. It’s not just one exercise like so many believe but can be easily modified up and down to suit people at about any level. But the sad fact is no one else is teaching this. So I wrote this book giving all my experience in this wonderful exercise.

2. What is the #1 mistake people make when learning to do Handstand Pushups?

Like I mentioned before, thinking that there is only one way to do it. I’ll give you an example that anyone can easily try out right now to see the difference. A normal handstand is done with the hands shoulder width apart. But often times you’ll see people doing handstand pushups with a wider base with their hands. This isn’t the wrong form, it’s just two different variations. What the wider base does is it shortens the range of motion (and provides slightly better leverage too) thus making the handstand pushup easier. Thus you can modify this exercise with one small change of hand placement that will alter its difficulty. This is just one of several changes in your body position that will do the same.

 

Check out Logan’s Ultimate Guide to Handstand Push Ups program at 71.9% off here:

=> Ultimate Guide to Handstand Push Ups

 

3. You have a unique approach to strength and conditioning in general. Who have you studied, and how have they influenced your work?

That’s a tough question as I’ve studied so many people. I’ll name a few of the bigger influences. Matt Furey was responsible for getting me started in bodyweight training, including doing the handstand training. Pavel Tsatsouline and the whole RKC introduced me to kettlebells and more ways of training. Bud Jeffries influenced me in helping me find out how to mix every tool and training method together to have great strength and conditioning at the same time. Adam Glass opened me up further the use of biofeedback in training. Dennis Rogers was instrumental in learning feats of strength and the whole performance aspect of strength. John La Tourrette has been my primary mentor in the use of mental training to further push what I do physically. Not to mention all the old time strongmen I’ve studied from their books and their ways of thinking and training. That’s some of the main people but I could really add so many more!

4. Can you provide any examples of results that folks have experienced with your Ultimate Guide to Handstand Pushups program?

Tons of people have achieved their first handstand pushups, or increased their reps, or moved up to full range handstand pushups using the techniques, ideas and workouts in the book. One man, named John, got the book and was able to achieve his first full range handstand pushup. He kept following up with me and last I heard, which was quite a while ago, he was doing 4 sets of 7 reps with the full range between two parallettes. At a recent workshop I taught these concepts and had people achieving all kinds of PR’s right then and there. It really can be that easy.

5. Would you be kind enough to provide some sample exercises/workouts/etc. my readers could try at home?

What I like to do with every exercise I do is wave the load. Since you’re working with bodyweight here what that means is changing something that changes the intensity of the exercise since you can’t just add and subtract weight. The easiest way to do this in this exercise is by range of motion. For a twice a week handstand pushup training you’ll move back and forth between two handstand pushup variations. One will be closer to a max and one will be something you can rep out. For me I’m doing full range handstand pushups and “regular” handstand pushups, sometimes referred to as headstand pushups. (I’m also currently working on freestanding ones but that’s a subject for another time, or its also covered in the book.) If you’re not strong enough to do that you could do a smaller partial range, or even some lead up exercises like regular pushups to build the foundational strength. From one week to the next just increase the volume you can do in each exercise and your strength will go up.

****************

Awesome.  Thanks again to Logan for doing this!

BTW – if you enjoyed this interview – Logan has his Ultimate Guide to Handstand Push Ups program on sale this week for FVT readers only at 71.9% off … click the link below to check it out:

=> Ultimate Guide to Handstand Push Ups

Posted in body weight exercises, body weight workouts, general, guest posts and expert interviews, tips and tricks | Leave a comment

5 Keys to a SOLID Body Weight Workout

Posted on February 17, 2013 by erik

I have an article I wanted to share with you today from my buddy Travis Stoetzel.

Travis and I share a lot of similarities in our body weight training philosophies … and he’s got some GREAT points on programming your BW workouts for maximum benefit.

Take a moment to check this one out …

============

5 Keys to a SOLID Body Weight Workout
by Travis Stoetzel
Author, PROJECT: Mobile and Hostile

When it comes to body weight training, there’s a lot of different ways you can approach it.
For me, I’m a huge believer in training like an athlete – no matter if you’re training for a sport, or just trying to lose fat or gain muscle.

Now, before I get into how to train like an athlete a bit more, let me go over what I feel makes an athlete an athlete.

First off, an athlete needs to be strong, explosive, and fast, as well have the ability to move with ease and grace.

All athletes should be able to lift their own body weight multiple times through various planes of motion without much stress.

Before you go off and say, “I’m not an athlete, this doesn’t apply to me”, let me quickly say that ALL humans are “athletes” whether you play a sport or not.

We should all be able to move without pain, as well as possess the minimal amount of strength needed to handle our own body weight relatively easy.

As an athlete, you should be able to Jump, Sprint, Crawl, Hop, Bound, Climb, Rotate, Dive, Roll, Skip, Push, Pull, and Lift with ease. If these tasks are challenging for you, you need to improve your overall athleticism.

If you’re not currently doing these types of movements on a daily basis, you are missing out big time.

A bonus to improving these abilities and performing them daily, I can guarantee you that you’ll become leaner, gain more muscle, and build strength.  All of the different movements I mentioned above are essential pieces of overall performance.

Now, if you’re currently training more like robot stuck in machines, what I want to share with you is how you can make your workouts more athletic and performance based in nature so you can start reaping all of the rewards and benefits of a more athletic style of training.

If you’re not already training like an athlete, it’s time to unleash the true athlete within!  So below, I’m going to outline exactly what you need to do to design your workouts.  This will help you build more muscle, burn more fat, and improve your overall ability to perform.

So let’s get into some Mobile and Hostile Workout Design:

The workout design I will share with you below will be composed of 5 different parts:

1) The Mobility Warm Up
2) Explosive Power OR Quickness Movements
3) Strength Movements
4) Conditioning Sets and Circuits
5) Mobility Cool Down and Foam Rolling

Part 1) Prepping For Battle – The Mobility Warm Up

To begin all of your sessions, you will prepare for battle via a dynamic mobility circuit.
This warm up is essential in order for you to not only improve your ability to move freely without pain, but it’s also a critical part in getting you prepared to do battle within your training session.

For the mobility warm up, the main focus is to get the body ready to move through different dynamic variations of stretches and basic bodyweight strength movements.   This will help loosen up your muscles as well as get more blood flowing through your whole body.  One of the other main goals of the mobility warm up is to increase your overall body temperature to get a nice sweat going.

The old “5 min jog” on the treadmill will be no more. That does ZERO in terms of getting you ready to dominate your training session.

From now on, we’re all about getting Mobile and Hostile!

Part 2) Being Explosive and Moving Fast!

For the second part of your training session, we want to get the body moving at it’s highest speed.  Not only will this help you become a better overall athlete, moving explosively and fast will also help your muscles “flip the switch”.

To get your body moving faster, it must use more of it own muscles and in order to do that, you’re body must recruit more muscle fibers.    This is a good thing as activating more muscle fibers will help aid in both building up more strength and burning more fat.

The movements you’ll use within this part of the session may include doing some short sprints (20-100 yards), short agility / quickness drills (5-10-5’s), or some explosive type jumps and plyos (box jumps, skips, bounds).

3) Get STRONG!

The third part after we’ve prepped the body for battle and have successfully “flipped the switches” through moving explosively and fast is to now focus on getting STRONGER.
The way we do this is through our bread and butter body weight strength movements and to be up front, is where we put in the “real work”.

There are many different ways we can approach this part of the workout via doing straight sets with a single movement, super-sets with two strength movements, or by doing short three to five movement circuits.  The main focus is to zero in on getting in quality reps of different body weight strength movements like push ups, squats, pull ups, lunges, rows, etc.

The best way to set things up is to choose 1 exercise for each movement plane.  So, for this you would include an upper and lower body push (squats and push ups), and an upper and lower body pull (pull ups and Romanian deadlifts).  Doing this will help you balance out your training session as well as help you hit the whole body.

There are many ways you can set it up, but in order to keep things pretty basic, this is how we’ll set it up (via supersets).

Part 4) Cash Things Out

Now, after the main strength work has been done, it’s time to “cash things out” by hitting either a conditioning finisher or core circuit.

This is what most people try to do first, but in order to get the best gains in overall results; you’ve got to get in your power and strength work first!

Think of the conditioning portion of your workouts as the dessert of your meals.  You can’t skip the salad and meat to bypass right to your cake!

For conditioning, we may use a Tabata set circuit to finish things out or choose to hammer out a high intensity interval circuit.

Another option is to do a core finisher by combining together a mix of different core movements such as some knee tucks, v-sits, and plank variations.

The main focus on the 4th part of your training session here is to empty out your tank and “cash things out”.  This is where we build up a bigger motor and crank up the metabolism for some serious fat loss!

5) Cool Down

Now after any serious battle we take part in, we need to make sure we properly cool ourselves down.

This part of the workout is just as essential as any other and in terms of improving mobility and increasing recovery, it’s critical you finish off your session with some stretching and foam rolling.

Most people take the easy way out and just call it a day after they train.  This will not help you get the best results possible and if you do this, over time you’ll get tighter and lose your overall mobility.

The cool down is also essential in helping you speed up the recovery process via foam rolling and stretching.

Bottom line, think of the cool down as a “de-briefing” session from the hard fought battle that you just went through in your main workout.  It’s must be done in order to consistently progress ahead.

So, now you know what the basic set up is like for a “Mobile and Hostile” workout.

Go out and get it!

Travis Stoetzel, Author of PROJECT: Mobile and Hostile
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So there you have it –  The 5 Keys to getting yourself “Mobile and Hostile”.

Just a quick reminder that Travis is still having a special sale, for my readers only, on his PROJECT: Mobile and Hostile Bodyweight Training program.

Check out all the details HERE.

Thanks, and talk soon -

-Forest Vance, MS, CPT, RKC II

 

Posted in body weight exercises, body weight workouts, general, tips and tricks | Leave a comment

“Mobile and Hostile” Body Weight Only Workout

Posted on February 16, 2013 by erik

Yesterday I told you about a cool program my fellow strength coach Travis Stoetzel created to help train a professional Brazilian Football team win a championship.

If you missed it, you can find out more info here.

Now, I asked Travis if I could share a sample workout from his Project: Mobile and Hostile Bodyweight Training program with you – and he was cool with it – so here goes:

1A) Power Skips 4 sets of 5 per leg

1B) Broad Jumps 4 x 5 into 20 yard sprint
***rest only about 30-45 secs between movements and sets

2A) 40 yard Sprint w/ “Game-Time” Recovery x 3 rounds
***Sprint ALL OUT 40 yards. Rest only 30-40 secs and repeat

3A) Density Strength Circuit – AMRAP x 10 mins
a) Bear Crawl x 40 yards total
b) Prisoner Squats x 15
c) Crab Walk x 40 yards
d) Prisoner Drop Lunge x 12 / leg

4A) Ab Circuit – Perform 3 rounds x 12 reps each
a) Full V- Seat
b) Plank + Knee Tucks (12 / leg)
c) V- Seat Reach
d) Mountain Climbers (12 / leg)
***rest about 45-60 secs and repeat

***Finish Up With Some Mobility and Foam Rolling

That right there is one of the more fast pace and “mobile” workouts Travis has got within his program.

Of course, he’s also got a lot of workouts that focus in on strength based movements like push ups, pull ups, and lower body movements as well.

Overall, a solid program that I highly recommend checking out.

Here’s where you can find out more info about it:

>>> Mobile and Hostile Bodyweight Training

Alrighty – that’s it for now – thanks for reading, and talk soon -

Forest Vance, MS, CPT, RKC II

PS - For the next few days, Travis agreed to have a special sale for my followers and me ONLY on this very program – and he even added in a KILLER bonus for FR*EE.

Check it out here:

Get Mobile and Hostile + FR*EE BONUS <<<

Posted in body weight exercises, body weight workouts | Leave a comment