Ab Training for Strength (new guest article / video)

Got a guest article and video today for you from a new friend of mine, Andrew Raposo.

I met Andrew earlier this year in San Diego and was really impressed with his fitness knowledge – specifically when it comes to ab training.

In today’s article and video, Andrew is going to dispell a common myth about ab training – and show you how to train your abs correctly to get the rock hard midsection
you’re after.

He also gives us a workout to try – with video – as an example of how to train your abs the right way.


- Forest


Ab Training for Strength
by Andrew Raposo, author, Fighter Abs

A big misconception in today’s fitness world is that you have to train your abs for a high amount of reps to get the “burn”.

My question is, why train your abs differently than other muscle groups in your body?

If you’re training your abs for hundreds of reps and then train your other body parts in a way lower rep range … don’t you think something is wrong with that?

I’ll bet my money that you won’t be seeing the results you truly want from doing 100+ reps of different crunch variations. Training your abs for strength can be the one thing that is keeping you away from achieving a rock hard midsection.

Now, another big misconception is thinking you need to use weights to get stronger. Especially when it comes to ab training.You don’t have to do weighted sit-ups to get stronger abs.

As a matter of fact, you can do this with just your own bodyweight. And today I am going to prove that to you. I’m going to be showing you exclusive ab exercises that
top level fighters use for their core strength.

As you probably know, fighters have tremendous core strength and it all comes from the type of training that I am about to show you.

They also have to be able to take punches and kicks to their midsection. If fighters don’t have a strong set of abs, then they won’t be able to last in a fight. Trust me, I know this from experience. On top of all the core strength fighters have, they also have RIPPED abs that look the part as well.

Today, I am going to be revealing an ab-training circuit that fighters use to get their ripped six-pack abs.

Without further delay, let’s get right into it.

The Fighter Ab-Training Circuit

Box Plank – 10 Reps Each Side
Long Plank Armpit Touches – 10 Reps Each Side
Plank With Side Touches – 10 Reps Each Side
Rest 60 Sec

Repeat for a total of 3-5 rounds.

If it’s your first time doing this circuit, start with 3 rounds and work your way up to 5.

Here’s a video that shows you how to do the workout:

There you have it, an ab-training routine that will get your abs stronger than they ever have before. Training your abs like this won’t just help you get Six-Pack Abs,
you’ll improve your athleticism and it will help supplement other strength training exercises you perform.

If you would like more workouts like this, check out my Fighter Abs program for done for you videos and a complete step-by-step guide in getting you Six-Pack Abs with
just your own bodyweight:

=> Fighter Abs

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Legendary Body Weight Workout [burn 500 calories!]

Six years ago, I married my beautiful and wonderful wife.

Right after the wedding we headed to the awesome Hawaiian island of Kauai for a nine day honeymoon. We hiked, snorkled, kayaked, swam, enjoyed some amazing meals – it was truly one of the best vacations I’ve ever taken.

Of course, we also wanted to keep up with our workout program while we were on the trip.

But it was crazy – we couldn’t find a gym anywhere near where we were staying. (I ended up driving half way across the island to find a crappy YMCA, with nothing but a circuit of selectorized weight machines a couple of times, just so I could get a workout in.)

Here’s the thing though. At the time my knowledge of body weight training was limited, at best. I of course knew about push ups and jumping jacks and body weight squats and stuff like that … but I didn’t know how to get a truly great, complete, effective workout in, without ANY equipment at all.

If I knew what I know NOW about body weight training, we could have gotten powerful fat-burning and lean-muscle-building workouts, using nothing but our OWN bodies as our gym.

The way I’ve learned so much about body weight training over the last few years is studying from every quality body weight training resource – books, videos, in-person training and seminars – I have possibly been able to – like this one:

=> Click here for dozens of new, creative, fun, and EFFECTIVE body weight workouts (burn up to 500 calories each!)

My friend Kate Vidulich has put together a great new resource on body weight training – specifically for FAT LOSS – called Body Weight Cardio 500.

This program is PERFECT if you:

– Train at home, in your garage, etc. and have limited access to ZERO equipment
– Are beat down from years of hard training and heavy lifting and are looking for an alternative training method
– Love training with kettlebells, barbells, dumbbells, etc – but just want a break from your normal routine

=> Grab your copy of Body Weight Cardio 500 here

Here’s an example of an intermediate to advanced workout that uses NOTHING but your body weight for resistance – try it and you’ll see what I’m talking about!

1 – Set your timer for seven minutes; get as many rounds as you can of the rotation:

- 5 lunge jumps each leg
- 3 wall walks
- 5 pull ups

2 – Set your timer for seven minutes; get as many rounds as you can of the rotation:

- 20 body weight “speed” squats
- 5 clapping / plyo push ups
- 12 inverted rows

3 – Set your timer for five minutes, get as many rounds as possible of:

- 1 body weight Turkish get up R
- 1 body weight Turkish get up L
- 5 “double jump” burpees

The main part of this program is a 30 day Body Weight Cardio 500 plan – where you’ll get a day-by-day action plan, outlining exactly what you need to do in order to rapidly lose fat and build a lean, sculpted body with high intensity workouts strategically designed to burn 300 or 500 calories each.

But in addition to the main manual, you’ll also get:

– 15 coaching videos
– an exercise library
– BONUS 14 day trouble spot workouts
– BONUS 14 day trouble spot meal plans

And more!

=> Grab your copy of Body Weight Cardio 500 here (sale ends tonight)

When you learn how to use your body as your gym, you’ll be able to get a high-quality strength workout, ANYWHERE you are.

Enjoy your Friday, and talk soon -

Forest Vance, MS, RKC II

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Finding Your “Sweet Spot” for Optimum Fat Loss (sample workout included)

This is a question I get almost every day. HOW MUCH should one work out, to lose fat as fast as possible?

Three times per week? Four? Five? Six?

20 minutes per day? 30? 40? 50?

The answer is not as simple as you might think.

See, it’s kind of a double-edged sword. Too much exercise, and you’ll end up destroying your muscle and joints. If you don’t exercise enough, you’ll bring your fat-burning metabolism to a halt.

Studies are showing that right around 20 minutes is the “sweet spot” for burning fat, without getting burned out.

But … most programs FAIL to include strength and a new and improved cardio in one workout … until now thanks to some new research …

My good friend Kate Vidulich (you remember her, right?) has put together a new program based on this research … and best of all, it can be done with ZERO equipment, in about four 20 minute workouts per week:

=> How to find your “sweet spot” for optimum fat loss

PLUS, her breakthrough allows you to burn 500 calories in one workout. That’s enough to burn:

– 2 slices of pizza
– Half a pint of Ben & Jerry’s Ice Cream
– 10 chocolate chip cookies

Not bad at all! And just in time for the holiday season ;)

Let’s take a sample from Kate’s Bodyweight Cardio 500 manual …


– Start with an approx 3 minute dynamic warm up

– Then, go to:

3 rounds

1A: Push ups
1B: Alternating prisoner curtsy lunges
1C: Toe taps

Repeat for 3 rounds

For the Push Up, you’ll choose the hardest variation you can do for the time period. Make sure you’re working full range of motion, and squeezing your glutes and abs tight. If you can’t continue for the entire set, choose as easier variation, like the Incline Push Up.

By keeping constant tension in your glutes, abs and chest, you’ll fire up more muscle.

Here’s the Alternating prisoner curtsy lunge… Point your right toe, and imagine making a semi-circle as you take a big step back.

– FINISH strong with the following Interval Accelerator

Accelerator 500 – AMRAP 7 minute time limit

Do as many rounds as possible in seven minutes, resting only as necessary. If your form gets sloppy, you must take a break.

Your goal is 2 rounds = 500 reps!

A) Squats x 50
B) Jump ropes x 50 (with the invisible jump rope)
C) Push ups x 25
D) Split shuffle x 50 (each leg)
E) Cross body mountain climbers x 25 (each side)
F) Jumping jacks x 50

Check out how to do the interval accelerator portion of the workout below!


So there you have it. How to find your “sweet spot” for optimum fat loss – and a 500 rep workout to help you get there.

Enjoy that one, and talk soon -

- Forest Vance

PS - Get Bodyweight Cardio 500 here (on sale ’till Friday)

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Game-Day Stadium Workout (takes less than 30 mins!)

It’s so important to figure out what INSPIRES you in your training, and to DO THAT on a regular basis.

End goals like fat loss, lean muscle gain, etc are great, and necessary really for maximum results … but so is getting fired up and attacking your daily workouts
with a passion.

I went out to and cranked a workout at the Stadium that’s a few miles away from my gym at lunch time yesterday, and it FIRED ME UP … I felt like I was back training as an athlete again.

I made my way up and down the stadium steps sprinting, jumping, and bounding, and did different body weight exercise variations in between.

So it looked like:

– Sprint up the steps
– Do a plank hold for 30 seconds at the top
– Jog down the steps and to the next row
– Do 15 prisoner squats at the bottom
– Bound up the steps (2 steps at a time)
– Do 10 recline rows off a railing at the top
– Jog down the steps and to the next row
– Do 10 lunges each leg at the bottom

And I continued in this fashion all the way around the stadium.

THEN, once I had completed a full “lap” (took me about 15 or 17 mins), I finished with this AT2 sequence:

Every time the clock hits “00”, perform the exercises below. Start by doing 4 reps on each exercise and then ADD 1 rep each new round (or minute). Whatever time you
have remaining in the minute is your rest period.


– 4 Burpees
– 4 Pushups
– 4 Squat Jumps

Clock Hits 1:00

– 5 Burpees
– 5 Pushups
– 5 Squat Jumps

Etc … until I completed all 11 minutes.

AWESOME stuff.

So what’s your motivation? What makes you train hard and be passionate to get better and be better, every day?

Find it and you’ll take your workouts – and results – to the next level, guaranteed!

Have a great weekend -

- Forest Vance

PS - The new Online Coaching program I opened up last week is ROCKING, having SO much fun putting together custom workouts and nutrition plans for different goals, and
interacting on a whole new level with super cool people from all around the world!!

We did fill up all 10 initial spots early last week … but one person ended up having to put their training on hold due to being on extended holiday out of the
country … and another person had an injury that ended up meaning they also had to pull out of the program.

SO … moral of the story is … I have a single spot in the coaching program that is now open. If you are interested, please go HERE, read more details about the program, and if you feel it’s a good fit for you, fill out THIS application. The first person to reply gets the final spot!

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Kick A@@ 8 Minute Zero Equipment Workout (new video)

Getting ready for a quick trip to Vegas to mastermind – meet, plan, strategize for the next 90 days – with some fitness business friends.

One thing I make a priority when I’m travelling is getting a morning workout in. If there’s a gym in the hotel I’m staying at, I take advantage of that. If not, I’ll typically set up my iPad with my Beats Bill and hit up a body weight follow – along video workout.

Here’s what I plan on doing tomorrow morning:

Turbine of the Day #8
from The Marine Body

>> Get 30 More Follow – Along Videos Like This One Here <<

If you:

– Travel
– Have access to limited / zero equipment
– Have limited time to train, but want a great workout
– Want the power and motivation and energy of a follow – along video

Try the workout in the video above – it’s perfect for ‘ya! ;)

Train hard, and talk soon -

Forest Vance, MS, RKC II

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Turbine Workout #16 – Upper Body Dominant

Yesterday I shared with you an idea from my buddy Jason Klein on the WORST mistake you can make in your ab training … and how to fix it.

Jason is one of my go-to guys when it comes to fast, minimal equipment workout routines that are actually backed by SCIENCE.

The way I first met Jason is interesting … I stumbled accross a YouTube video of him going through a body weight – only routine, and was really intrigued. He was doing some exercises that were totally new for me … so I tried the workout myself, and LOVED it.

I did it several times myself, and then as a “finisher” at the end of some group workouts at my studio.

Then I ended up meeting him in person in Vegas about a year ago kind of randomly – we were at the same industry event, and crossed paths in a bar – I started talking to him about his workout video and how much I liked it, and we’ve become friends and kept in contact since!

ANYWAY, based on the feedback we got from yesterday’s article on ab training, I thought today I would share with you one of Jason’s Marine Body workouts.

This program is based on the science of Turbine Fat Loss. It’s centered on increasing lean muscle, increasing metabolism and increasing hormones that have a direct impact on our fat storage and lean muscle growth, dopamine and cortisol being two of them.

The best part of the workout is that it’s SHORT (that’s part of the secret to avoiding raises in cortisol).  This means that you can really PUSH yourself for the short amount of time it takes to work the fat burning magic of Turbine Fat Loss – which is like Afterburn on steroids.

Check it out, and try it yourself today:


Turbine #16 – Upper Body Dominant

Note: All exercises, 45 seconds work/ 15 seconds rest in-between sets


1) Superman + Push Up

2) Total Body Drive

3) High Knee

4) Butt Kicker


1) Wall Drive

2) Inchworm

3) Low Squat Hop

4) Alt. Revese Lunge

=> Get all of Jason’s workouts here

** Another quick note … Jason’s program, which you’ll find out more about at the link above, is in follow-along video format, which is really cool.  A few years ago I NEVER would have said that … but being in a situation where I personally have to workout at home more and more, I’ve changed my opinion ;) It’s awesome to have the motivation and push you get from a trainer. WITH no need to spend time in traffic, no need for fancy equipment. I do it all the time with my iPad, and Beats Pill hooked up to it, in my garage.  Follow-along videos rock! **


Alright, I’m off to get my day going.  Hope you enjoy that workout – it’ll literally take you about 8 minutes, so NO excuses to miss your training today.  Block out the time, get your mind right, and get it DONE!

Have a great one, and talk soon -

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

PS - Check out the rest of Jason’s Marine Body Workouts HERE

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Leg Circuit Workout from the NFL

NFL football season is almost here.

So I thought it’d be a great time to share this NFL leg circuit with you.

Although – I haven’t shared the exact specifics of it publicly before, so just keep it between me and you, okay? ;)

See, in my short time in the NFL, I got to go through two off-season strength and conditioning programs – in both Green Bay and Kansas City.

I picked up a lot of cutting – edge exercises and training techniques and coaching points. I reference back to them and use some of them in training programs I design for myself and clients today.

Of of my favorite workouts that we used to do was this simple – but VERY powerful – leg circuit.

You can do this one using just your own body weight as resistance. Or, if it’s too easy, and/or you want to take it to the next level, wear a weight vest while you do it.

Also, you’ll want to do the full circuit three times, with NO rest between exercises, and about 60 seconds of rest between rounds.

Here’s how it breaks down:

– body weight squats – 15
– step ups – 10 each leg
– walking lunges – 10 each leg
– box jumps – 10

Simple, but powerful. Try that leg circuit workout today, and let me know how it goes.

Have a great weekend, and talk soon -

Forest Vance, MS, RKC II

PS - This leg circuit is just a tiny glimpse of how powerful body weight training can be if you know how to do it RIGHT. Check out my progressive, 12 week body weight – only training plan designed to take you from wherever you are now, to body weight STRONG, HERE. It’s on sale this weekend (for one more day) at 45% off.

PPS - Body Weight Strong 2.0 is also available as part of a bundle of products we have on sale this weekend at a HUGE discount – over 60% off – in what we’re calling the FVT Baby Sale (to celebrate the birth of our baby girl, just a little over three weeks ago!) You can grab your copy of that package HERE.

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Outdoor 20 Minute Body Weight Conditioning Workout

Personally, training outside, free of the confines of a gym, is where I fell best and most motivated.

Whether it’s doing some interval sprints down the side of the road, or taking a couple of kettlebells and finding the pull up bars at a local park and putting on my
own personal “boot camp”, it just feels BETTER, and more satisfying, when I hit a training session outdoors.

So I got one of these 20 minute body – weight only, ZERO equipment required conditoining workouts for you to try today.

Here’s how it goes:

– Do a three to five minute general warm up, including foam rolling, joint mobility, and dynamic stretch
– Set your timer for 20 minutes
– Start the workout by fast walking, jogging or running about 1/4 mile
– After 1/4 mile, stop and do 20 body weight squats
– Continue in this same fashion – alternating walking, jogging or running about 1/4 mile and stopping for a body weight – based exercise.
– The moves you’ll rotate through for the rest of the 20 minutes: 12 push ups, 10 lunges each side, 30 second plank hold, 5 pull ups (I like to do this workout in a park so I can just find a soccer goal, pull up bar, sturdy tree branch, etc to do my pull ups from)

And that’s it. Pretty simple, WAY tougher and more powerful than just jogging for 20 minutes, and best of all, you’ll get OUTSIDE and feel great when you’re done!

Also, don’t forget – we got 148 more workouts like this one for you … ALL of my best-selling body weight and kettlebell – based programs … and TONS of additional
great bonuses … on sale this weekend at a HUGE discount. More info on that here.

That’s it for now. Train hard, and talk soon -

Forest Vance

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Body Weight Ab Workout for Fighters

Getting ready for a big kettlebell workshop at the FVT Studio this morning, so I got a new friend of mine – Andrew Raposo – to hook us up with a short and sweet body weight ab workout for fighters.

This one’s a killer – and even if you’re not a combat athlete, I think you’ll get a lot out of it … a couple of new and interesting exercises here for sure.

Enjoy, and talk soon -

- Forest


Body Weight Ab Workout for Fighters
by Andrew Raposo, author, Fighter Abs

I don’t know about you but when I think of examples of people with a strong core, I think of fighters. The amount of core strength they need for their sport is ridiculous. They need to generate power from their core to transfer over to their punches and kicks. On top of that, fighters need to withstand blows to the body. They essentially need a rock hard suit of armor like core. A belly isn’t going to do much for that.

With all that core strength, they also got a nice set of ripped abs as well. Which has plenty of benefits that I’m sure you can think of for yourself.

So what do they do to get this strong core and nice abs?

Today I am going to show you body weight exercises that will bring your core strength to a whole other level. At the same time, it will work your abs better than any type of sit up or ab crunch exercises that you have performed in the past. These exercises will even help with your one arm push up training as well as your handstand push-ups. With that said, let’s get right into it. Here is the workout:

– Long Plank Walkouts – 10 Reps

– Long Plank Armpit Touches – 10 Reps Each Side

– Single Leg Saw Plank – 10 Reps Each Side

– Hardstyle Plank – 10 Sec x3

Rest 30 Sec – 1 Min

Repeat for a total of 3 rounds.

See the video on how to do the workout here:

Perform this circuit at the end of a strength training session or on a separate core-training day. You don’t want to be too fatigued when performing these exercises.

Enjoy this circuit. Your core strength is going to be through the roof.

- Andrew Raposo
Author, Fighter Abs

PS - You can check out Andrew’s full “Fighter Abs” program here:

=> Get Fighter Abs

About Andrew

Andrew is a North American Super Middle Weight Muay Thai Champion and a Two Time Provincial Gold Medalist in Boxing. He has been competing in Muay Thai and Boxing for the past 7 years. Andrew is a passionate Fitness & Strength Coach and runs a private practice out of Toronto, Canada. Where he trains high-level fighters for competition as well as transform average bodies into extraordinary results with his unique approach to training.

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4 Tips to Get Your First Handstand Push Up

Got a few tips for you today to help you get your first HSPU!!

You may or may not know this – but I am a pretty big dude by most standards. I sit around 245-250 nowadays, and was over 300 pounds in my pro football days.

So, handstand push ups are an exercise that at one point in time I NEVER thought I’d be able to do. I FREAKED out the first time I tried flipping myself upside down
into a handstand postion against the wall ;)

BUT … they are a baddass exercise. They great for:

– building shoulder and upper body strength
– improving balance
– strengthening the core and glutes

And more. So I really wanted to learn how to do them.

Over the last couple of years I’ve worked up to where I can crank out sets of six or eight reps at a shot (with my feet against a wall – still working on the  freestanding version ;)

Honestly I think if you want to call yourself truly fit – and Body Weight Strong – you should be able to do this exercise.

Without further ado, 4 tips to help you 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.


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, my Body Weight Strong 2.0 program – where you’ll learn how to do handstand push ups, pistol squats, one arm push ups, and all kinds of other
cool advanced body weight moves – is on sale this weekend at over 50% off:

=> Body Weight Strong 2.0

- Forest

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