Spartan Metabolic Bodyweight Workout

*Last day to grab the Funk Roberts 300 Mega-Bundle at 81% off – get it here now*

Okay – it’s Monday, and you’re motivated to hit a workout, and get the week started right.

But you don’t know what to do!

Here’s a “Spartan Metabolic Bodyweight”, zero-equipment, no-excuses workout you can do ANYWHERE from my friend Funk Roberts. It will increase power and strength, build killer cardio, burn fat and improve your performance:


Spartan Metabolic Bodyweight Workout

Do each exercise for 45 seconds. Rest for 15 seconds between moves. Complete the full circuit 2-3x:

– side to side burpees
– alternating knee check push ups
– alternating front lunges
– plank to triceps extend
– high knees
– dive bombers
– prisoner squats
– (bodyweight) renegade rows
– supermans
– alternating jumping lunges


Now if you like the idea of having HUNDREDS of workouts like the one above in your own “personal workout library”, be sure to check out the sale Funk has got going on 300 of his all-time best workouts like this one, HERE (sale ends tonight).

You could use these workouts 1) to add on to your extra workout routine 2) as stand-alone programs in themselves 3) to add to your “workout library” if you are a fit pro yourself.

=> Get the Funk Roberts 300 Mega-Bundle at 81% off (link expires at 12 midnight)

Thanks, have an awesome day, and talk soon -

- Forest Vance

PS - Check out the video for this workout here:

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Bodyweight Workout #6 – Fit Like a Fighter

Got another workout for you from my man Funk Roberts today – this one is a “fit like a fighter” bodyweight circuit.

Let’s get right into it:

Bodyweight Workout #6 – Fit Like a Fighter
from the Funk Roberts 300 Mega-Bundle

– 10 exercises
– 60 seconds of work, 10 seconds of rest
– do 2-3 rounds total

- side shuffle burpees
- lying ab circles
- reverse lunge to explosive jumps
- pike push ups
- alternating knees
- rotational mountain climers
- one legged travelling hops
- wall walks
- high plank knee to chest kick backs
- double sprawls

If you enjoyed this video / workout, don’t forget – you can get 300 more workouts like this one from Funk this weekend in his mega-bundle workout package, HERE.

Thanks, train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

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300 “Plug and Play” Workouts + Metabolic Bodyweight Training Video

I will not lie – I’m a “workout junkie”.

All the different programs and products I recommend to you – and MANY more, in other topics besides just fitness – I buy myself. ALL the time :)

At this point, I have a HUGE library of different workout programs, that I can just pull from when I need ideas and inspiration for my boot camps / personal training sessions, when I am programming new workouts for myself, etc.

And, I don’t plan on stopping getting more, any time soon … because continual learning and improvement is my thing!  Even if I get ONE great idea / concept / workout / etc from a program, it is well worth the cost to me, many times over.

If YOU are a “workout junkie” – type yourself, you have GOT to check out my friend Funk Roberts’s new Trainer Bundle.

There are THREE HUNDRED of his top workouts in this mega-bundle.

You’ll get:

– Funk’s “Spartan 300″ workouts
– Tabata bodyweight blasters
– Metabolic bodyweight blasters
– “50 Shades of Burpees”
– Sprint training workouts

And MUCH more.

Check it out at the link below:

=> Funk Roberts “Trainer Bundle” - 300 “Plug and Play” Workouts

Also, thought I’d hook you up with a sample workout video from Funk, so that you could get an idea of his style as well – he is a freaking HIGH energy dude and brings it in this workout!!

Check it out:

Metabolic Bodyweight Workout

And the link for Funk’s Trainer Bundle one more time:

=> Funk Roberts “Trainer Bundle” - 300 “Plug and Play” Workouts


- Forest Vance, MS, RKC II, PCC

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3 TOUGH Bodyweight Ab Exercises – That Actually Work!

If you want the leanest and strongest midsection possible …

You gotta:

1 – Ditch traditional moves like crunches and sit ups

2 – Work your abs from three different angles

There is a new type of ab training that I want to share with you today that does all of these things … but before we get to that, here are three TOUGH bodyweight ab
exercises for you to incorporate into your routine:

1 – Spiderman Push Ups

This is what we would call an “indirect ab exercise” – that is, you are working your entire body, but in order to do it properly, your abs MUST stay engaged, HARD,
throughout the move.

2 – Hanging Leg Raises

This is one of my favorites. Just a few reps and you’ll be feeling it not only in your abs, but in your entire body … and you’ll build an incredibly strong core in
the process.

3 – Outside Mountain Climbers

To really hit your abs with these, do them for speed and intensity. Keep your core right throughout the move, and you’ll really start feeling it in just 10-12 seconds!

Okay – so as you can see, each one of these moves targets your abs in a different way. The spiderman push up hits them indirectly, the hanging leg raise directly, and
the final move, outside mountain climbers, hits them with intensity.

It’s a new and unique way to train your abs … and it’s called Hybrid Ab Training.

=> Find out more about Hybrid Ab Training and why you should be using it in your workouts here

To sum up, if you are looking to get the strongest and leanest abs ever, you want to ditch traditional moves like crunchs and sit ups, and encorportate the “three-
dimentional” ab training approach discussed in this article.

The three ab exercises I shared with you today are a great place to start … and if you want to learn more about the Hybrid Ab Training method, click HERE.

Train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

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Bodyweight Circuit for Fat Loss

Here is a high-intensity bodyweight circuit for you to start your week off right – you can use this to finish off your workout today, or even as a short, effective, stand-alone conditioning session – check it out:

And, if you like this bodyweight circuit, you’ll LOVE my No Gym? No Excuse! 7 Day Workout Guide … click the link below to get it free now:

Thanks -

- Forest Vance
Certified Progressive Calisthenics Instructor

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FREE 10 Minute Bodyweight Workout Video

I know Mondays can be crazy with work, family obligations, etc …

So today, I wanted to hook you up with a sweet workout that will:

– Tone your entire body from head to toe
– Burn fat with ZERO equipment (you can do it right at home)
– Take up the SMALLEST amount of your time as possible – while still delivering great results (only 10-minutes)

There is actually is a CRAZY story behind this one, too … which I’ll get to in just a second … but first, let’s crank this workout:

My friend Derek Wahler filmed this just a month after having emergency surgery on his stomach and small intestine …

It’s a CRAZY story, and you can read the whole thing HERE.

So if he can push through it, I know you can too.

If you like the workout video and want over 20 more, strategically placed in a 29-day plan that requires ZERO equipment and will flatten your stomach WITHOUT any cardio, then you’ll want to check out Derek’s workout program at the link below:

=> 29 Day Flat Stomach Formula

You can see Derek’s before and after pics and a LOT more on at the link above … it’s some very inspiring and motivating stuff!

So that’s it for now … I have a lot going on today too, so gotta run :)

Try the workout, check out Derek’s program if you’re interested, and have an awesome day!

Train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC


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8 Minute Marine Body Workout

We’re back today with another 8 minute workout from my friend Jason Klein’s Marine Body program!

Change into your workout clothes, click “play” on the video below and follow along as Jason leads you through a 100% body weight-only workout right NOW:

=> Learn more about the Marine Body program here

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The Marine Body Workout

How would you like to get Marine-fit, in just 8-minutes, 3-days per week, without leaving your living room?

=> Learn more here

When I first heard this, it sounded too good to be true … but this is the actual program my friend and colleague Jason Klien implemented on his Marines and Sailors, as well as their spouses, during his tenure as a fitness contractor for the United States Navy at NSB-Kings Bay.

Jason also has a Master’s of Exercise Science degree, so he knows his stuff.

The rationale of the program is simple. It is based on the classic 3:50 second tabata research done in the 1990′s. He pairs two, 3:50 tabata sets and ultilizes
intention as a method for inducing the Turbine effect (similar to EPOC, but with hormone optimization).

Here’s a sample workout from the training system:


Turbine of the Day (TOD) 1

Upper Turbine 1 – do as many reps as possible of each exercise in 20 seconds; rest for 10 seconds between moves, repeat full turbine 2x:

– plank
– inward intention close push up
– frozen close push up
– heel push

Upper Turbine 2 – do as many reps as possible of each exercise in 20 seconds; rest for 10 seconds between moves, repeat full turbine 2x:

– prone iso ab
– outward intention push up
– stick em up
– good morning


=> See the full follow-along video of the workout here

=> Learn more about The Marine Body Workout here

The Marine Body Workout program is 100% bodyweight, low-impact movements. And there are also modifications, so it works for all different fitness levels.

And, PROGRAMMING is #1 – which I love. The program is divided into three phases, with a basic, stabilization/strength endurance PT test at the end of each phase.

If you are interested in getting Marine-fit, in just 8-minutes, 3-days per week, without leaving your living room – this is the program for you! Learn more about The
Marine Body Workout HERE.

Thanks for reading, have an awesome day, and talk soon -

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

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Real World Bodyweight Training Standards

In college, I was pretty strong by most standards – benched 450, squatted over 600, power cleaned 375 …

But I could MAYBE do two good pull ups on my best day!

Doing a handstand or a pistol squat or a muscle up never even crossed my mind :)

But the reality is, I would have been a much more balanced, all-around athlete if I had included more bodyweight training in my overall workout plan.

If your goals include:

– fat loss
– lean muscle gain
– functional strength
– a stronger core
– better movement / less pain

You should include bodyweight exercise in your training as well!

I also believe that there are some benchmarks EVERYONE – barring injury or physical limitations that make an exercise impossible – should strive for. You should be
able to do the following exercises:

– 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

To say that you have a basic mastery of bodyweight training.

If you can’t do all the moves on that list yet:

1 – Get stronger!

Work hard on the body weight exercises above until you can do them ALL.

2 – Lose body fat!

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,

To sum up, if you’re looking to lose fat, gain lean muscle and functional strength, and take it easy on your joints, bodyweight training is for you! And the list of
exercises in today’s article are a great place to start.

Start working on those moves and you’ll be dominating EVERY one before you know it :)

- Forest Vance
Certified Progressive Calisthenics Instructor

PS – The Bodyweight Bundle 2.0 has 37 Full Bodyweight Training plans … you’ll find all the info there you’ll EVER need to get the moves on the list above and MANY
more … but the bundle sale goes away FOREVER tonight at midnight! Click the link below for more info and to snag your copy before it’s too late:

=> Bodyweight Bundle 2.0 – 37 Full Bodyweight Training plans

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Simple Trick to the Master the One Arm Push Up

Today, I’m going to show you one of my favorite exercises to help you work up to – and MASTER – the one arm push up.

The one arm push up is a GREAT move to build strength in the upper body, using just your own body weight as resistance.

But for most folks, it’s challenging! And you have to work through a progression to learn the technique and build the strength to do it.

There are a lot of different ways to do this, such as:

– elevating the working hand on a bench or other object that is raised off of the floor
– doing a knee push – up version of the OAP

But doing your one arm push ups the way that I break down in this video is, in my experience, the best way to work up to the full OAP exercise.

Watch the video, try the move yourself, and start working towards mastery of the one arm push up today!

- Forest Vance
Certified Progressive Calisthenics Instructor

PS - Speaking of building strength with bodyweight exercises … the 37 Bodyweight Workout Plans package we’ve been talking about all this week is only available for 36 more hours! This is not just a sale, where it goes up in price at the end … it’s going to be taken down and will no longer be available at all after Friday at midnight. Click the link below to learn more and grab your copy now:

=> 37 Bodyweight Workout Plans

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