Bodyweight STRONG Workout

Quick body weight only strength workout for ya today -

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

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

No excuses.

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

=> Get Body Weight STRONG here

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Phase Two, Day One – Body Weight Strong

(warm up)

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

- do exercises circuit style for two rounds total

(Exercise pair one)

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

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

(Exercise pair two)

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

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

Rest for about 60 seconds, and then move onto:

(Exercise circuit)

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

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

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Enjoy that workout, and have a great day -

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

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

=> Get Body Weight Strong PLUS all the bonuses here

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

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

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

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

Check it out:

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Bodyweight Strong – 4 Minute Warm Up / Workout

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

Do exercises circuit style for two rounds total.

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

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

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

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

Thanks, train hard, and talk soon -

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

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4 Min “Fighter Abs” Finisher Workout Video (Bodyweight Only)

As a kid, I was a big boxing fan.

The Rocky movies got me interested at first. I still am a huge fan of them to this day.

But I also loved to watch Mike Tyson fight. He would knock out anyone who dared to stand in front of him.

One thing you’ll notice, almost across the board, is the amazing condition boxers are in when they compete. They have a motor that won’t stop – and they’re RIPPED!

Watch a fight on TV the next time you get the chance, and you’ll see what I mean.

This is why I’m a big fan of the Fighter Abs workouts. These workouts are designed after the training methods fighters use to get into top shape – so that you can get the lean, strong, powerful midsections that they have – without actually having to step in the ring.

Check out this “finisher” routine – it’s called “Fighter Fit Abs” – and it consists of a circuit of 4 core exercises, done for 2 rounds total:

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Fighter Fit Abs

– wall bug – 10 per side
– single leg hip lifts – 10 per side
– box plank – 10 reps per side
– hardstyle plank – 3 holds of 10 secs ea (w 5 sec break between holds)

Rest for 30 to 60 seconds between rounds.

Repeat two times total.

Watch the video for this workout and see how to do all of the exercises here:

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Everyone is raving about Fighter Abs, and for good reason – it works!  So if you want to do more workouts like fighters do to get into top shape, WITHOUT having to actually stepping in the ring, be sure to check out:

=> Fighter Abs

Thanks, talk soon -

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

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Muay Thai and MMA Workout (BODYWEIGHT LADDER CIRCUIT)

Yesterday’s video from my friend Funk Roberts was a hit -

So we’re back with another one for you to check out today.

Funk recently spent some time in Thailand working with Muay Thai fighters. This workout is one he uses in their training – it’s a descending ladder protocol – and it helps improve cardio and conditioning using bodyweight only.

Whether you are a fighter or just a “regular Joe” looking to lose fat and get into great shape, I think you are going to love this -

Check it out:

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Muay Thai and MMA Workout (BODYWEIGHT LADDER CIRCUIT)

Complete all reps for time.

Side to Side Jumping Burpees 50,40,30,20,10
Thai Push Ups (Knee to Chest) 50,40,30,20,10
Stationary Sprints (4 steps = 1 rep) 50,40,30,20,10
Abs Spring Ups 50,40,30,20,10
Jump Knees 50,40,30,20,10

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

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If you’re tired of getting so-so results from your current training program, try this Bodyweight Ladder Circuit to shake things up.

And if you’re interested in the training protocols Funk uses with some of the world’s top Muay Thai and MMA fighters, you can learn more about his Spartan Training System at the link below:

=> Funk Roberts Spartan Training System

Train hard, and talk soon -

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

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20 Minute Handstand / Pistol / Leg Raise Workout

In yesterday’s message, I mentioned that I would be focusing on bodyweight workouts for the next couple of weeks in my own training.

Got quite a few questions on what the workouts were going to look like – so check it out, here’s today’s session (inspired by Bodyweight Surge):

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20 Minute Handstand / Pistol / Leg Raise Workout

* Joint mobility, foam roll, dynamic stretch to warm up for approx 7 mins
* Do 5 rounds total of the circuit below (takes approx 10 minutes)
* Take approx 30 seconds rest between exercises and 60 seconds rest between rounds
* Static stretch tight muscle groups for approx 3 mins to finish

1 – Handstand holds / handstand push ups … do 3 to 5 hspu’s, then hold lock out for approx 20 sec
2 – Modified pistol squats (one leg hanging off side of box) – 5 reps per side
3 – Hanging knees to elbows, keep it strict, no momentum – 8 to 10 reps

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If YOU are looking to give your body to take a “break” from the hard and heavy lifting …

And / or if you’re looking to focus on the fat loss / conditioning element like me …

I recommend that you incorporate workouts like this one into your overall routine.

Hope that helps!

And talk soon -

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

PS - Be sure to check out Bodyweight Surge for a complete 14 day bodyweight only training plan you can use to burn fat anywhere:

=> Bodyweight Surge

PPS - Tomorrow is the last day of our Zombie Kettlebell give-away contest – be sure to pop over and get yourself entered to win if you haven’t yet:

=> Click here to enter to win a free Zombie Kettlebell

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10 Minute Bodyweight Workout (BETTER than 30 minutes of intervals)

If you could get better results in a 10 minute workout vs a 30 minute one – which would you do?

10 minutes, right?

There is a big misconception that the longer you work out, the better your results will be. But that’s TOTALLY not true.

I think a BIG reason why is, when you train for 30, 45, 60 minutes or more, you end up pacing yourself, and “going through the motions” – just to make it to the end.

But when you focus on short (but intense) 10 or 20 minute training sessions instead, you can give each set and rep your all.

And if your goal is fat loss, there’s even better news.

You see, we ALL have a Fat-Shrinking Signal buried deep in our DNA, that when activated, releases a super-hormone which melts away belly fat so FAST you’ll visually see aflatter and more firm stomach in a matter of days …

And according to the U.S. National Library of Medicine, in only takes 10 short minutes to release the largest amount of your fat-burning super hormone [1].

So get started with workouts like this one:

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10 Minute Gut Check Challenge (BETTER than 30 minutes of intervals)

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

– 10 Close Grip Pushups
– 10 Prisoner Squats
– 10 Mountain Climber Burpees
– 10 Seal Jacks

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.

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And then once your Fat-Shrinking Signal is activated, it’ll work around the clock FOR you …

So you can spend more time doing the things you love while the weight keeps falling off week after week …

And as you feel your stress levels drop dramatically …

And your pants start slipping down your newly trim waist with every step you take …

The pressure from the excess fat smothering your heart, lungs, and arteries will release, and will be gone for good.

=> Click here for more workouts like this one, and to learn how to activate your “Fat Shrinking Signal”

Train hard, and talk soon -

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

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References:

[1] U.S. National Library of Medicine, 2003;33(8). Godfrey RJ, Madgwick Z, Whyte GP.

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4 Minute Bodyweight Workout for Fat Loss

You want to lose fat.

But you only have a few minutes to train …

And you have ZERO equipment.

Well – today we have expert trainer Gavin Walsh to your rescue, with a 4 minute bodyweight workout for fat loss!

Check it out:

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4 Minute Bodyweight Workout for Fat Loss

8 exercises total, 30 seconds each:

- Stance Jacks
- Cross body Mountain Climbers
- Seal Jacks
- High Knees
- Full Body Extensions
- Squat Thrusts
- Jumping Jacks
- Lateral Slides

Watch the video that shows you how to do it here:

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If you liked this 4 minute fat burning workout, you”ll LOVE Gavin’s full program … more info at the link below:

=> Lean in 19

Train hard, and talk soon-

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

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FVT Valentine’s Day Workout

Here’s a quick, bodyweight only workout you can do on ANY holiday to burn some extra calories:

1 – Run 1/2 mile

2 – 3 rounds of:

– 5 pull ups
– 10 push ups
– 15 squats

3 – Run 1/2 mile

4 – 3 rounds of:

– 5 pull ups
– 10 push ups
– 15 squats

5 – Run 1/2 mile

Check out my full 12 week program to get you strong and lean using just your own bodyweight at:

http://bodyweightstrong.net

- Forest

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Bodyweight Ladder Challenge Workout

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

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

And I also believe that:

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

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

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

Here’s how it goes:

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Bodyweight Ladder Challenge Workout

Start with one pull up.

After you complete the pull up, move directly into two push ups.

Follow the push ups with three body weight squats.

Then you’ll start “climbing the ladder”, increasing your reps by (1,2,3 respectively) in each exercise each round until you reach:

– 10 pull ups
– 20 push ups
– 30 body weight squats

So your second and third rounds would look like:

– 2 pull ups
– 4 push ups
– 6 squats

And then:

– 3 pull ups
– 6 push ups
– 9 squats

Your goal is to 1) use PERFECT form in each exercise 2) “climb the ladder” as fast as possible.

Get your time to complete the workout, then try to beat it next time around!

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Now this body weight training stuff can be humbling.

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

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

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

Train hard, and talk soon!

- Forest Vance
Certified Progressive Calisthenics Instructor

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Bodyweight Shred Workout

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

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

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

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

Let’s jump right into it:

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

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

Circuit #1

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

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

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

Circuit #2

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

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

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

Circuit #3

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

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

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

They also hit every muscle in your body!

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

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

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

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

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

=> 21 Day Bodyweight Shred

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

Train hard, and talk soon -

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

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