Body Weight Strength Standards

Hey, hope your Easter weekend is off to a great start.

I’m getting ready to crank a body weight workout in my garage here in a bit.  And it’s got me thinking …

I think I’ve mentioned this to you before, but it was just a few years ago that I personally got into body weight training. I have a strength background, and have been pretty strong by most standards since my football days – but when I first started getting into this body weight stuff, it exposed a lot of my weaknesses.  I could bench 450 but only could do a handful of pull ups.  The first time I tried a pistol squat I failed miserably and literally thought I’d NEVER be able to do one in my entire life! ;)

After a bit of hard work on the body weight basics I’ve much improved (but of course still a work in progress!)  No matter where you are at today, if YOU have a desire to be not just strong, but BODYWEIGHT strong, you can do the same.

Here are your body weight strength standards:

– squats, below parallel and with PERFECT form
– pull ups
– push ups
– single leg squat variations, like different types of lunges etc.
– handstand holds, against the wall
– jumps of all kinds
– running and sprinting

If you CAN’T do ALL of these things, it comes down to two factors:

(Now these factors are probably a bit politically incorrect – but they’re the TRUTH at the end of the day. And that’s what it’s all about, right?)

1) You need to get stronger

You need to work hard on the body weight exercises above until you can do them ALL

2) You need to lose a few lbs

You can be plenty strong, but if you’re carrying around excess body weight, you’re going to have a hard time doing most – if not ALL – of the exercises listed above, well.

Make it happen. It just takes some commitment to hard work – and the RIGHT type of training.

Forget all the fancy stuff, and focus on the basics. You don’t need a gym. You can get everything you need to get done at home, in your garage, in your back yard, etc.
Everything you need to get STRONG, lean, fast and powerful with body weight you already got – your own body. So get out there and get it done.

Forest Vance
Author, Body Weight Strong 2.0

PS – Check out my new Body Weight Strong 2.0 system for a 12 week, progressive body weight – only training plan to take you from whereEVER you are now, to body weight STRONG:

=> Body Weight Strong 2.0 (now available!)


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“The 9′s” Body Weight – Only HIIT Workout

Today, at the end of my workout, did a simple body weight circuit I really liked from Metabolic Mayhem.

Frankly, thought it was going to be pretty easy, looking at it on paper – but ended up a lot more challenging than expected.  Will be using it again in the near future for quick minimal-equipment conditioning session for sure.

We got one round on video for your benefit.  It’s actually real time, so if you wanted you could put the video on loop, and follow right along for the desired number of rounds.

It should take you around two minutes to do one round … so with the recommended 90 seconds of rest between rounds (which you’ll NEED if you go hard), you’re looking at 10-15 minutes for the full workout (depending on how many rounds you do).

Here we go -

 ”The 9′s” Body Weight – Only HIIT Workout

(video recap)

Do each exercise in succession – one right after the other – with minimal rest between exercises.

Do 9 reps of each exercise (there are 9 exercises).

Rest 90 seconds after each round. Repeat 3 to 5 times.

– Prisoner Lunge
– Seal Jacks
– Inverted Rows
– “Perfect” Push Ups
– Jumping Jacks
– Prisoner Squats
– Feet Elevated Push Ups
– Full Body Extension
– Squat Jumps

>>> Get more body weight – only HIIT workouts like this one here <<

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The BEST Way to Use “Finishers” in Your Workouts

Got a great new body weight – only finisher for you today.

But before we break it down, I want to give you an idea of how we set up boot camp workouts at our studio, so you can see how a finisher like this is best “plugged” in to your routine:

– We always start with a dynamic warm up of some kind. Takes around five minutes.
– Then we practice a skill that we’ll be using in the workout that day, at a reduced intensity – like kettlebell swings, for example. This lasts two or three minutes.
– Next we move into the main “meat” of the workout. This is a template that I design that we follow for a four week block. There is some flexibility so that each trainer can tweak it to make it their own a little, but the movements, rep range, rest, total amount of work done, etc. remains the same. This is around 30 mins.
– THEN we add a finisher like the one below – of the trainer’s choice – at the end. Five to ten mins total, and everyone is SMOKED.

This is an AWESOME way to change workouts up, have fun but ALSO stick to a progressive plan and make sure to continue to get better over time.

I recommend you follow the same set up with your workouts. What your actual workouts look like will vary depending on your goals – fat loss, muscle gain, etc. But the SET UP and PROGRESSION is the key to getting the most out of your workouts in general, and today’s finisher (and other workouts like it that I share with you).

On to the workout ;) You can tack this on to the end of ANY workout, directly from the Challenge Section inside the Body Weight Finishers Manual:


Gimme’ the 250 Body Weight Finisher

Do the following circuit ONE time, resting only when needed. The next time you do this finisher, try to beat your previous time it took you to complete it.

- Bodyweight Squats (30)
- Pushups (30)
- Alternating Bodyweight Chops (15/side)
- Bodysaw (30)
- Skater Hops (15/side)
- Jumping Jacks (100)

Get 51 MORE Body Weight Finishers like these here (includes coaching videos!)

To sum up, you SHOULD use finishers in your workouts, ESPECIALLY if your goal is fat loss and conditioning. However, HOW you use them is critical – and the outline in this article is a great way to do it.

Thanks for reading, and talk soon -

Forest Vance

PS - Don’t forget – I put together a brand new program, called “10 Minute Total Body Workouts” – and you can get it FREE, this week only.

When you get Body Weight Finishers 2.0 through the FVT Newsletter (details on the program HERE), just email us at fvtraininfo (at) with your receipt, and we’ll send you a free copy of my 10 Minute Total Body Workouts.

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Superhero Abs Sample Workout

Got an article and video for you today on what’s called “direct hybrid focus” ab training.

It’s a different approach that what you’ve likely seen before. I REALLY like it … because it focuses BOTH on eliminating belly fat (which is really most folks problem when it comes down to it), AND training your abs directly at the same time.


- Forest


You Are Training Your Abs WRONG!
by Dennis Heenan, author, Superhero Abs

It’s a harsh yet true reality … however the majority of the people you see in the gym are training their abs in the completely wrong way.

See, when it comes to getting a lean set of six-pack abs, the most important aspect for 98% of people is eliminating the fat that is covering up their abs. Building your ab muscles should come second. Because let’s be honest, what’s the point of having great looking abs under a layer of belly fat?

This is the reason you should focus on eliminating your belly fat first, and let the ab muscle building happen naturally – as I will explain in just a second.

Now I am not saying that you should never train your abs directly, because this is still very important. What I am saying is that you must focus your ab workouts more on training your abs indirectly. This means through exercises that target multiple muscles at once while indirectly targeting your core. What this does is it allows your body to drastically increase its energy expenditure (or fat burning) while also building an extremely strong core.

Now, this isn’t as complicated as it sounds. Take a look at the workout I put together for you that utilizes both direct and indirect ab exercises. This is exactly the kind of workout you need to be doing when training your abs:

Workout Description: Perform 30 seconds on each exercise with a 5 second transition period in between. Repeat 2 full rounds.

– Pushups: 30 seconds

– Ab Wheel Rollout or Hand Walkout: 30 seconds

– Squat Jumps or Squat to Toes: 30 seconds

– Burpee Outside Mountain Climber Combo: 30 seconds

Rest 30-60 seconds and repeat 1 more time through for a total of 2 rounds.


Pretty difficult for just over four minutes of work, right?

As you can see, we are hitting our abs both directly and indirectly in this workout.

Take a look at the breakdown:

– Pushups – indirect

– Ab Wheel Rollout or Hand Walkout – direct

– Squat Jumps or Squat to Toes – indirect

– Burpee Outside Mountain Climber Combo – hybrid


This is the kind of workout that will force your body to burn fat and use a ton of energy while naturally allowing your ab muscles to build at the same time. If you truly want to get a ripped and lean midsection, this is the best way to train. Keep it intense, hit multiple muscles at once, boost your energy expenditure, and directly and indirectly hit your core.


THANK YOU for sharing this article with us Dennis. Great stuff.

If you want to check out 51 more ab workouts from Dennis, cick HERE.

And also, to remind you … I just finished putting together a new program, called “Total Body Abdominal Annihilation”.

In it, you’ll find:

- My favorite total body kettlebell and body weight exercises – like KB Renegade Rows, Janda Sit Ups, Windmills, TGUs, and more
- Simple to do yet SUPER effective total body ab workouts that use these exercises
- And more ..

Since the concepts and theme of the program go so well with what Dennis has going right now … I’ve decided to just give it to you free when you grab his workouts before Sunday night.

Just click THIS LINK … or any other link in this article … check out all the details on Dennis’ program, see if it is a good fit for you … and when you grab your copy, I’ll send you a free copy of MY new program, “Total Body Abdominal Annihilation”.

No need to forward your receipt or anything … Dennis is going to send me a list of folks who purchase the program through me and I’ll send you a copy of TBAA at the beginning of next week.

Cool? Cool!

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10 Minute Isometric Workout You Can Do Anywhere

My friend Todd Kuslikis is here today to share with us a 10 minute isometric workout you can do anywhere.

I will admit, I have heard of isometrics in reading about the old time strong men etc., but have not experimented much with them myself. I tried the workout in the article below, and my upper body was fried in a totally different way. Love it.

And the fact that you can do a workout like this most anywhere you can imagine, with absolutely ZERO equipment, is SO awesome. Will be adding this one to the travel and at home workout arsenal for sure ;)

Without further ado -


10 Minute Isometric Workout You Can Do Anywhere
Todd Kuslikis, author, Isometrics Strength

Most guys want to have a bigger chest. The feeling of taking off your shirt at the beach and being proud of nicely defined pecs increases self-confidence and gives you a sense of pride in your own body.

Call it vain but that’s just the way it is.

The path for many men begin at the doors of their local health club. You ask any guy what to do to get a bigger chest and they will almost invariably say, “You have to do the bench press.”

And where do you find the bench press? At the local gym.

It is true that bench presses CAN and do provide a means of building strength, power and muscle. However, it is not the only way.

In fact, there is a method of building strength that many Old Time Strongmen have been doing for years.

It’s called, Isometric Exercises. Huh? Isometrics are a method of exercise where you contract and fatigue the muscle without actually moving.

Today, I’m going to teach you four isometric exercises that you can do for your chest and show you how to combine the exercises into a short 10-15 minute workout.


Before we begin, I want to cover the 3 types of isometrics because all 3 types are represented in the workout below.

Type 1: Overcoming Isometrics

This type of isometric is called, Overcoming because you are pushing against a force that is immovable. The best example, which I’ll go into in more detail, is pushing against a wall. You are able to push with all of your strength but since the wall is much larger than you it’s not moving.

Type 2: Yielding Isometrics

Yielding Isometrics are exercises where you push or pull against a movable force. The best example to explain this is with an exercise called Palm Pushes (I’ll again, explain more below). You put your hands in a prayer position in front of you and push your hands against each other as hard as you can. Since one hand is pushing against another its considered movable but you provide an equal and opposite force from the other hand so there is no movement.

Type 3: Static Tension

Static Tension is the easiest to explain. Its tensing the muscles in space. For example, try this. Lift your arms up so that your elbow is in a 90 degree angle. Now, flex your biceps as tight as you can. Hold it for 30 seconds then relax. You just did Static Tension!

Now that we have covered the basics, let’s dive into some specific isometric exercises for your chest.


Isometric Exercise 1: Wall Pushes

In this first exercise, you’ll be pushing against a wall as alluded to above. It’s a powerful isometric because you are able to push with all of your might to totally fatigue the chest muscle.

How To Do It:

Stand facing a wall. Get into a lunge position and push against the wall. Hold it for 30 seconds or longer. You feel lots of muscle engage. The harder you push the more fatigue you’ll feel.

The key to this isometric is in positioning. This isometric will be working the upper portion of your chest as well as your shoulders.


Exercise 2: Low Push Up Hold

Everyone knows at least knows how to do a push up even if they can’t actually do one. Yet, many people forget that you can hold the push up in a low position as a type of isometric. It fatigues the chest muscles quickly because the low position in the push up is the hardest point.

Here’s How To Do It:

Get in a normal push up position and lower yourself so that you are about 3-4 inches away from the ground. Hold it for as long as you can. Make sure that your back is straight as I am showing in the picture above.


Exercise 3: Palm Pushes

The next exercise is a type of Yielding Isometric. The goal again is to push as hard as you can with your hands against each other.

Here’s How To Do It:

From a standing position, raise your arms up. Place your palms together and bring them away from your body about 1-2 feet. Now squeeze your hands together as hard as you can. Come on! You can go harder than that!

When you bring your arms out you are allowing your chest to do most of the work. When you bring your arms in, toward your body, you are recruiting the help of your biceps as well.

Since this is a chest specific exercise you want to keep your hands out away from you.


Exercise 4: Scissors

The last exercise that you’ll be doing is called, Scissors. It’s a type of Static Contraction Isometric.

Here’s How To Do It:

Raise Your arms as shown in the picture and cross them over each other. Squeeze as tight as you can. You’ll feel your chest muscles engage. Make sure to give it everything you’ve got.


There is a reason I laid out the exercises in the specific manner above. It’s because that’s how you should do them in the workout.

Here’s the outline:

– Wall Pushes: 30 seconds
– Low Push Up Hold: Max time
– Palm Pushes: 30 seconds
– Scissors: 30 seconds

After you get done with the above set rest for 1-2 minutes then do it 2 more times for a total of 3 sets. You’ll definitely feel your chest burning!

The cool thing is that you can do the routine practically anywhere!

If you’re interested in checking out a full isometric workout plan already developed for you, see my 8 Week Isometric Strength Plan HERE. It will help you build muscle, lose fat and get stronger. It only requires you to do one workout 3-4 times per week and is very intense.

-Todd Kuslikis

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The 10 Minute Gut Check Challenge

The following is a guest post from my Madison, Wisconsin friend Derek Wahler.

He’s got a “10 minute gut check challenge” workout for you that’s surprisingly tough.  Give it a try – and we’d love to hear how you do!

- Forest


Hey there everyone at Forest Vance Training, my name is Derek Wahler. I’m a Certified Turbulence Trainer and creator of the 10-Minute Fat Loss Program.

I’m so pumped that Forest let me do a guest post and video for all of you. But to be honest, I’m a little bitter as I write this. I know you all are out there in sunny Sacramento, California.

As I’m writing this, it’s been snowing here in Madison, Wisconsin for the past 6 hours. I’m not even exaggerating, it’s supposed to go all night. I might be just a little jealous of you guys!

What I’m going to share today is the 10-Minute Gut Check Challenge.

When most people hear of 10-Minute Fat Loss, they immediately think, how can you get a great workout in only 10 minutes?

The key is to maximize every second of your time, push hard and bring the intensity, because it’ll all be over soon!

Here’s how the Gut Check Challenge works. Really, the name is more intimidating than the actual workout.

We’re setting our timer for 4 ½ minutes. There’s 4 exercises that you’ll do 10 reps of each.

Here they are:

• 10 Close Grip Pushups

• 10 Prisoner Squats

• 10 Oblique Mountain Climber Burpees

• 10 Seal Jacks

Watch this video to see how to do the workout:

You must complete all 10 reps before moving to the next exercise. Once you finish all of the exercises, that’s 1 round. Complete as many rounds as you can in 4 ½ minutes. There’s no scheduled rest, so only rest when necessary.

If your form starts to slip, or you just need a break, then take it and jump back in when you’re ready. As always, safety first.

After 4 ½ minutes, you’ll rest for 1 minute and then do it 1 more time for a total of 10 minutes. The goal is to beat the number of rounds you did in the first 4 ½ minutes.

You’ll be surprised how competitive you get with yourself. It’s human nature, we constantly want to improve, and that’s what leads to awesome results.

I really love these types of workouts, because you literally set your timer and work hard for a short amount of time. We’re not adding extra sets or reps in at the end. Once the 10 minutes are up, you’re done!

Let your body keep burning calories throughout the day, while you rest.

That’s the key to the 10-Minute Fat Loss Program. Do a lot of work in a short amount of time and then move on with your day. No more marathon gym sessions!

Push yourself hard and make every second count for 10 minutes.

Now it’s time for me to go shovel,

Derek Wahler, CTT

Certified Turbulence Trainer

Click HERE to get more 10 minute workouts from Derek

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The BEST 10-Minute Fat Loss Workout, times 3

I know you’re busy, and that you don’t have hours per day to work out.

I also know that you like short, effective, and challenging body weight – based exercises and workouts.  

That’s why I was SUPER pumped when my friend Derek Wahler offered to share with us not one, not two, but THREE of his best 10 minute fat loss body weight – based workouts.


- Forest


The BEST 10-Minute Fat Loss Workout, times 3
Derek Wahler, CTT
Creator of the 10-Minute Fat Loss System

The 10-Minute Fat Loss system is broken down into 3 groups, based on your current fitness level.

Action Taker – beginner level

Elite Action Taker – intermediate level

Supreme Action Taker – advanced level

Everyone who joins this program is an action taker. You’re taking action to improve your health and fitness, which means you’re ahead of 75% of the people out there.

Here is the one 10-Minute fat loss workout you MUST do for each of the three levels.

1) 20-10 Total Body Blaster (Action Taker level)

Do each exercise for 20 seconds, then rest for 10 seconds. Repeat for the specified number of rounds. The key is to push yourself and try to complete as many repetitions in the 20 second interval period. Next round, try to beat your previous total.

• Prisoner Bodyweight Squats – 20 seconds on, 10 off x 8 rounds

• Eccentric Pushups (4 second lowering phase) – 20 seconds on, 10 off x 4 rounds

• Diagonal Lunges – 20 seconds on, 10 off x 4 rounds

• Plank – 20 seconds on, 10 off x 4 rounds

It only takes 10 minutes to get a great total body workout!
2) The Abs Annihilation Challenge (Elite Action Taker level)

Set your timer for 4 ½ minutes. Do the exercises listed below, complete the specified number of repetitions before moving on to the next exercise. Once you’ve completed all the reps for each exercise, that’s 1 round.

Try to complete as many rounds as possible in 4 ½ minutes. Record your score. Rest 1 minute and repeat 1 more time. Try to beat your score from the first round.

• 5 Decline Close Grip Pushups

• 10 Prisoner Reverse Lunges w/ Knee Up (per side)

• 15 Burpees

Get access to this workout here <== Plus 119 MORE 10-minute workouts
3) You Should Probably Train for 6 Months Before This Ironman (Supreme Action Taker level)

Trying to name each of my 120 10-minute workouts in this program was brutal for me. I like to think I’m a creative guy, but toward the end, I was just running on fumes.

Anyways, this workout is done Ironman Style, which means you do each exercise for 1 minute, one right after the other. There is no scheduled rest, but obviously you can rest whenever you need to (safety first).

If you can make it through this entire workout (ONLY 10 minutes remember) without rest, I need to hear from you!

Send me an email, short video, or actually film yourself doing the workout. It’d be wildly impressive and something I’d love to share with my readers.

Enough stalling, here it is! Again, do each exercise for 1 minute, rest only when necessary.

• Switch Grip Pull Ups (switch hand placement every 3 reps)

• High Knees Sprint in Place

• Side Plank

• Side Plank (other side)

• Wall Squat

• Spiderman Pushups

• Crossover Lunges

• Squat Speed Shuffle

• Jumping Jacks

• Cross Body Mountain Climber Burpees

Of course, the “Supreme Belly Fat Blaster” circuit inside the bonus program “3-Minute MeltDowns” is the best 3 minute workout you’ll ever go through, too.

Don’t think you can get a great workout in only 3 minutes? Give it a try and let me know how it goes!

I live by a simple motto; get a lot of work done in a short amount of time, so you have more time to enjoy the things that you love.

Derek Wahler, CTT
PS - The marathon gym sessions need to end. Personally, they controlled my life for way too long. Bring the intensity and all you need to get started is 10 short minutes.

And yes, you can modify each exercise to your fitness level. Plus, you even get a nutrition guide that gives you 5 key points to focus on, along with what I eat on a daily basis and what my actual grocery list looks like.

Enjoy the 10-minute workout lifestyle! <== Discount for limited time only!

But hurry, because the early bird discount is for a limited time only!

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Handstand Push Up Progressions (includes video)

Handstand push ups are a KILLER movement for:

  • Building incredible shoulder and upper body strength
  • Improving your balance
  • Strengthening your core and glutes
  • Just making you feel strong!

Problem is, they can actually be a bit intimidating – enough to keep a lot of people from even attempting them in the first place.

So, I wanted to share a video with you that walks through great progression series on the handstand push up. This video will walk you through six different exercises you can use to work up to doing full handstand push ups.

First, check out the video. Then, read the recap below it:

Handstand Push Up Progressions


Video Recap

Handstand Push Up Progressions

1 – Pike press w knees on box or bench

Elevate your knees on a box or bench. Upper body is upside down with hands on the floor. This set up allows you to train the same muscles you would in a full handstand push up but using less of your body weight as resistance. (We use these a lot in my Body Weight Strong program.)

2 – Pike press w feet on box

Same concept as progression above but exercise is done w feet on box or bench vs. knees.

3 – Band assisted handstand push up

Here, you’re going to do a full handstand push up, but you’ll have a band around your shoulders to assist you up. Check out the video above to see how to set this up.

4 – Handstand hold on wall

Here you’re going to practice getting into the full handstand position with your feet against the wall. This is a great one to get comfortable just being upside down.

5 – Partial range handstand push ups on wall

Put a mat or phone book etc. under your head and do your handstand push ups with a partial range of motion.

6 – Handstand push up against wall w kip

This is a handstand push up done using a hip extension movement at the bottom to boost yourself back up. Watch the video again with this one to see the set up.

In summary, handstand push ups are a great body weight movement and one that you should be including in your training. However, full handstand push ups are tricky and quite advanced – so use the progressions in this video to work yourself up and you’ll be knocking out full HSPUs in no time!

- Forest Vance, MS, RKC

– If you enjoyed this article and video, please share it with a friend, family member or co-worker!

– You may also like:

Body Weight Strong – 12 week body weight program for strength and size

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Superhero Body – Sample Workout

I hope you had a VERY Merry Christmas, and are enjoying this special time of year with friends and family!

Today, I have an article and video for you from my new friend Dennis Heenan.

Dennis and I are both former college athletes, and we share similar training philosophies.

He is all about progression in workout programming, which I love. If you have been a subscriber to my email newsletter for any length of time, you have heard me talk about this.  The concept of making sure you’re getting better every training session and not just training “for the sake of it”, so to speak, is SO key to your continued training progress.

Another thing that you will hear Dennis talk about in today’s article (and experience in his sample workout) is Threshold Training – an awesome concept that I love the idea of, and am going to start experimenting with in my personal workouts right away.

Dennis is also in great shape – so when he talks about getting super lean, you should listen if that is your goal … because he IS super lean himself!!

Enjoy this article and video!

- Forest


Strength and Threshold: Why You Need them Both

by Dennis Heenan
author, Superhero Body

When it comes to getting super lean, there are two main principles that each of the workouts you do must follow.

Before I reveal what those are, I first want to explain how I stumbled across these powerful strategies…

See, after finishing up my collegiate basketball career, I went through about 3 straight months where I didn’t see any results from the workouts I was doing.

This was incredibly frustrating as I still had that competitive edge (and still do…) and was trying to build lean muscle while keeping my body fat low at the same time.

The problem was that I was going about my workouts in the completely wrong fashion.

First off, I had stopped progressing. I wasn’t focused on getting stronger with each workout. Essentially, I was just working out for the sake of working out like most gym-goers…

The second part of the problem came to me after doing a sprinting workout, when I realized that I hadn’t pushed my anaerobic limits in quite some time.

After both of these realizations took place, watching others get stalled in their workouts, and studying athlete and celebrity workouts for hours on end… I came up with a simple yet powerful solution.

Why not focus on strength and threshold training in the same workout? So that’s exactly what I started doing…

In short, I started training like an athlete again and near immediately my results went through the roof.

Listen, if you want to start transforming your body, there are two key aspects you must focus on with every workout:

1) You must get stronger in every workout that you go through.

This means doing more reps than the time before, lifting more weight, performing an exercise for more seconds, etc.

Any way that you can push your body to get stronger than the time before will ensure you continue seeing great results.

2) The second aspect is strategically pushing your anaerobic threshold.

Look at a sprinters workout… They go all out for 10-40 seconds, rest and repeat. This is what you need to do too.

In a study done by Experimental Biology, researchers learned that individuals who worked out closer to their anaerobic threshold, saw maximal fat utilization.

This means they were able to burn more fat while maintaining their hard earned lean muscle… Exactly what we want right?

So how can you do this in a workout? Well, it’s simple really. Take a look at the workout I put together for you below as an example of how to perform a strength/threshold workout (sample fro the Superhero Body program):


Go from one exercise to the next with no rest in between. Rest up to 90 seconds between full rounds and complete 3 full times.

  • Split Squat or Bulgarian Split Squat: 30 seconds each side
  • Decline or Regular Pushups: 30 seconds
  • Squat Jumps or Squat to Toes: 30 seconds
  • Sprints in Place or Mountain Climbers: Push as hard as you can for as long as you can until you feel your body slowing down.

Rest up to 90 seconds and repeat 3 total times.

As you can see, we are stacking 3 different strength exercises with one super high intensity anaerobic exercise.

By doing this, we are allowing our bodies to build strength AND burn a ton of fat at the same time.

Now I will warn you, this style of training is super intense, however you can do it in under 30-minutes 3-4 days per week. Can’t be that…

That’s what it’s all about… Building lean muscle and burning fat at the same time.

If you are interested in more workouts just like this, be sure to check out The Superhero Body by clicking HERE.

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20 Minute Body Weight Only Christmas Workout

I’m about to take off for a couple of days to spend some time with family and friends over the Christmas holiday …

I will be away from a gym so I plan on doing a body weight only workout to keep things up.

I thought I would share my plan with you – so that if you are travelling or are in the same situation – this holiday or another time – you could benefit from a powerful body weight only workout that can be done anywhere.

The other great thing about this particular workout is that it’s designed for STRENGTH … that is, it’s not all high-rep calisthenic-type stuff … there are some more advanced body weight exercises that will actually help you gain some strength and muscle.

Okay, let’s get to it -

20 Minute Body Weight Only Christmas Workout
(phase two, day two from Body Weight Strong)

(exercise pair 1)

–pull up (overhand grip; use bar OR do door pull ups if no bar available) – 5 reps
–pistol squat (use assistance if needed) – 3 reps each side

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

(exercise pair 2)

–pike press (with feet elevated on small step) – 8 reps
–box jump – 10 reps

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

(exercise circuit)

Do these exercises circuit style. Each exercise is to be done continuously or 35 seconds; take 5 seconds of transition between exercises and rest for about 30 seconds at the end of the circuit. Repeat the circuit three times total.

–body weight squat
–close grip push up
–SLDL (single leg dead lift)
–run in place

I hope that workout helps you … and I hope that you have a VERY Merry Christmas!

Talk soon -

- Forest

PS - We have been getting SOO many emails asking about the sale we’ve had going the last few days … I realize that this is a very busy time of year, and you may not have gotten the chance to check your emails until now … so we’ve extended the Body Weight Strong sale for two more days. This will be the only extension though – I normally never do this, but want to make it fair to everyone. Think of it like my Christmas present to you :) Get details on the sale HERE.

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