(new video) Intermediate / Advanced Pull Up Form Tip – Eye Position

Pull ups are one of the best all-around moves for increasing your upper body strength, and overall fitness level.

They are a natural movement pattern of human beings!, not to mention basic and old-school.

When it comes to cranking out more, small form tips like the one we cover in today’s video can make a huge difference.

Today’s tip is about your eyes – that is, where you are looking during the exercise – and how that impacts the position of the rest of your body during the movement, the muscles you end up activating, and the “rhythm” you get into during your set.

Watch the video, try the tip in your next pull up workout, and let me know how it helps!

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

PS – When you get Bodyweight Strong while it’s on sale this week, my “Do More Pull ups Fast!” – 30 day plan is also included. I cover more tips like the one I shared in today’s video, plus a complete detailed plan to help you do more pull ups in 30 days.

=> Bodyweight Strong 3.0 sale + “Do More Pull Ups Fast” – 30 day plan

PPS – Using my 30 Day Pull Up Plan, Rachel got her first pull up … John went from 3 to 5 in one month, then got to 12 about 60 days later … Byron went from 2 to 6 in one month, eventually hitting a set of 15 later in the year … just to name a few.

This plan is simple, but it is also very powerful.

I can’t wait to hear about the results you get using it!

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the “Bodyweight Strong” Ladder Challenge

crossfit partner push ups

Imagine being able to get leaner, stronger, more powerful, and more athletic … using just your own bodyweight.

Well now you can! – because Bodyweight Strong is all about simple movements, put together in a powerful way, to straight-up get you GAINZ.

Example workout below:

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the “Bodyweight Strong” Ladder Challenge

VERSION 1 (beginner / intermediate)

– 1 push up
– 2 recline rows
– 3 bodyweight squats

followed by

– 2 push ups
– 4 recline rows
– 6 bodyweight squats

followed by

– 3 push ups
– 6 recline rows
– 9 bodyweight squats

… continue the pattern (increasing push ups by one rep, rows by two and squats by 3) until you get to 10 push ups, 20 rows, and 30 squats. Do this as fast as possible.

VERSION 2 (intermediate / advanced)

– 1 pull up
– 2 push ups
– 3 bodyweight squats

followed by

– 2 pull ups
– 4 push ups
– 6 bodyweight squats

followed by

– 3 pull ups
– 6 push ups
– 9 bodyweight squats

… continue the pattern (increasing push ups by one rep, rows by two and squats by 3) until you get to 10 pull ups, 20 push ups, and 30 squats. Do this as fast as possible.

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Give this 330 Rep Bodyweight Ladder Challenge a try. I think you will be surprised at its powerful simplicity.

Because using workouts like this one, you’ll not only torch body fat and and gain lean muscle, you’ll improve your power, mobility, and balance too.

Keep training hard! –

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

PS – If you have a goal of doing more pull ups, when you get Bodyweight Strong while it’s on sale this week, my “Do More Pull ups Fast!” – 30 day plan is also included:

=> Bodyweight Strong 3.0 + Do More Pull Ups – 30 Day Plan

PPS – Don’t forget – the NEW version of Bodyweight Strong (“3.0”) has the follow-along videos … so it’s as close as you can get to me being at your home or gym, training you in person, without actually coming to see me in Sacramento.

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Do More Pull ups Fast (30 day plan)

Marine_Pull-ups2-629x443

Wanted to share a short exchange I recently had with a coaching client:

R (coaching client):

“One pull-up!!!!!!!!!!!!!!!!
How many exclamation points am I allowed? Lol”

F (me):

“That is fantastic!! Congrats!! The 30 day pull up plan worked!!!!! :)”

R had been working for YEARS to do her first pull up, without success.

But when I got her on my “Do More Pull Ups Fast!” plan, she was able to get her first one – in just 30 days!

So if YOU you tired of sucking at pull ups …

Or if you have been stuck at the same number (or zero) for way too long …

You need my “Do More Pull Ups Fast!” – 30 day plan.

I’m giving it away FREE this week, as a bonus when you pick up a copy of the new-and-improved Bodyweight Strong “3.0”:

Bodyweight Strong 3.0 + “Do More Pull Ups Fast!” – 30 day plan

You see, a year ago or so, I put together this plan to help you do more pull ups in 30 days.

First I used it myself, and added 4 pull ups to my single-set max – went from 9 to 13 – in one month.

Then, I gave it to a couple dozen clients that had this specific goal, and ALL that followed it to a “T” got great results.

Rachel got her first pull up … John went from 3 to 5 in one month, then got to 12 about 60 days later … Byron went from 2 to 6 in one month, eventually hitting a set of 15 later in the year … just to name a few.

This plan is simple, but it is also very powerful.

I can’t wait to hear about the results you get using it!

Just order your copy of the new-and-improved Bodyweight Strong “3.0” program using the link below:

Bodyweight Strong 3.0 + “Do More Pull Ups Fast!” – 30 day plan

And you’ll get a free copy of my “Do More Pull Ups Fast!” – 30 day plan included with your order.

*Offer EXPIRES – order now

To your success! –

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

PS – Looking for a last-minute Valentine’s Day gift? Get the Bodyweight Strong follow-along videos – they are great workouts to do with a partner! 🙂

Bodyweight Strong 3.0 + “Do More Pull Ups Fast!” – 30 day plan

PPS – For women AND men, doing a pull up – or doing MORE pull ups – seems to be a goal for so many folks. It’s one of those things that makes you feel stronger, more confident, and BETTER … get my plan today and make it happen!!!

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Do More Pull Ups! (3 second technique tip)

**Pull ups are one of the top “complimentary” bodyweight exercises to your kettlebell training. But most people either 1) can’t do any yet, or 2) want to do more. Watch today’s video for a quick tip to help, then check out info our upcoming 28 Day Kettlebell Body Revival Challenge below … we’ll be working on pull ups, and helping you get better!, as part of the program**

People don’t realize it, but technique it SO key when you are trying to do more pull ups.

The ability to fire the right muscles at the right time and to use your ALL your muscles to do the exercise – vs just the arms / upper body – can make all the difference.

Here is a drill that will help your elbow position during the exercise, and get you pulling from the right place (using your lats / “armpit muscles”)

It’s simple, but very powerful – and you can implement it in 3 seconds (or less) at your next pull up workout!

Your pull up technique tip is:

** As you pull up, imagine you are ripping the bar off the wall **

Watch this video to see me coach LeAnne through a rep, using this cue:

To your success! –

– Forest Vance
Certified Kettlebell Instructor
Master of Science, Human Movement
ForestVance.com

** Attention kettlebell fans! **

We are looking for 33 people to join us for our upcoming 28 Day Kettlebell Body Revival Challenge (kicks off Monday, Feb 5th – keep reading if you are interested, link to apply is at the bottom of this message)

If you’re frustrated with the results you’re getting from your current training program …

If you’re ready to take things to the next level …

My 28 Day Kettlebell Body Revival Challenge could be EXACTLY what you need to make it happen.

I’m Forest Vance from ForestVance.com. We have one of the biggest kettlebell communities in the entire world, reaching nearly 100,000 people daily via our email newlsetter and social media following.

We run several of these online Challenges each year, and the participants get incredible results.

This is my personal invite to YOU to apply for our upcoming 28 Day Kettlebell Body Revival Challenge, kicking off Monday, Feb 5th, 2018!

http://bit.ly/kbbodyrevival2

Now this Challenge is NOT for everyone.

First requirement is that you need to have a kettlebell or two to do the workouts. You don’t need 5 or 10 or 20 or anything like that – but you do need one or two, ideally a 8k or 12k and a 16k or 20k for women, and a 12k or 16k and a 20k or 24k for men.

Second, you need to be able to commit the time to do the workouts. Three to four times per week, 20-30 minutes is what you’ll need.

Third, we have a complete meal planning guide we give to you when you sign up that tells you exactly how and what to eat – you need to be able to commit to following that for at least the 28 days, to really get the best results.

And finally, you need to be SERIOUS about making a change, and be willing to come into the Challenge and the group with a positive, can-do attitude.

Ready to rock?

Sumbit your interest form at the link below, look forward to hearing from you:

http://bit.ly/kbbodyrevival2

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Bodyweight Beast Building – Week 2, Day 1 (sample workout)

one arm push up 2

The other day, a client at our studio told me that they were going to be out of town for about 10 days, over the Christmas / New Year’s holiday week.

They wanted a recommendation for a workout that they could do, to keep things going while they are gone.

They want the same high-intensity workouts we do at our boot camps, but will have no access to equipment.

I recommended Bodyweight Beast Building.

(It will be on sale – along with several other of my flagship courses – this weekend, for Black Friday)

Here is a sample workout from the program:

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Bodyweight Beast Building – Week 2, Day 1

*Video demos are provided for each exercise in full program
*Full program is 6 weeks long – it is progressive and each workout builds on the last – SO, this workout is a bit out of context, but should give you a good idea of what to expect

1 – Four sets, as much rest as needed between sets, of:

— Divebomber push ups – 10 reps
— Box jumps – 12 reps

2 – Set your timer for 10 minutes. “Climb the ladder”, and get as high as you can in the allotted time, increasing the reps by two reps each set per exercise:

— Inverted row – 4/6/8/10/etc
— split squat (per leg) – 2/4/6/8/etc

3 – Finish with HIIT!

*number values refer to RPE (explained in detail in full program)

6 ROUNDS of 60 seconds @ 15; 60 seconds @ 10

OPTIONS – your choice of modality:

— hill sprints
— stairs / stadium run
–jump rope
— water running
— stationary bike

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Bodyweight Beast Building is one of my best-selling programs of all time.

It is the ultimate training plan to get you strong, shredded, and into the best shape of your life … using bodyweight training!

And it will be on sale – along with several other of my flagship programs – this weekend, for Black Friday.

So if you haven’t picked up your copy yet, keep an eye out 🙂

Have a great day! –

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

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“The Forge” – 20 min BW workout

“The Forge” is a 28 day program that will pack steely muscle onto your frame and melt your fat stores faster than you can say, “Blacksmith, hammer me a horseshoe!”

In order accomplish this, you’ll pair lean muscle gain with high intensity anaerobic work designed to create a massive metabolic disturbance – with workouts like the one below:

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“The Forge” – 20 min BW workout

4 Rounds – 30 seconds per exercise / 1 minute rest at end of circuit

– Bucket Drop
– Mountain Climber
– Bucket Drop
– V-Up
– Bucket Drop
– Frogger
– Bucket Drop
– Jump Squat

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Here is a video that walks you through some (but NOT all) of the moves above:

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You can get “The Forge” – as well as 4 ADDITIONAL 28-day bodyweight programs – for a limited time as part of the “Ultimate Fight Pack”, at the link below:

The Forge” and the Ultimate Fight Pack

Thanks! –

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

 

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“Cardio Sprawl” – 12 min BW workout

This “Cardio Sprawl” workout will build a quality that old school boxing coaches called “wind” — that ability to fight like a pro without getting out of breath.

We’ll also burn a boatload of calories in the process.

How?

Continuous work.

That’s right, you don’t get any breaks within your exercise circuits.

Instead, you’ll have to learn to recover in motion.

That skill will develop impressive levels of stamina, and it’ll teach you to find the “rest points” within any movement so you learn to recover your breath naturally, without collapsing in a heap and panting on the floor.

One of the greatest benefits of that is efficiency — you no longer have to jog for an hour to hit the wall.

We’ll get you there in 12 to 20 minutes.

Okay, let’s do this …

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Moderate Intensity Day, Cardio Sprawl

*Video exercise walk-thrus, DETAILED programming / progressions / etc in the full Cardio Sprawl program HERE

Warm up with one set of the joint mobility progression.

Complete 12 to 30 minutes of the following flow. Do not rest between rounds. Your goal is continuous movement.

– Squat to Quad Press
– Forward Swoop to Down Dog
– Knee Press
– Up Dog Snap
– Bucket Drop
– Plank Roll
– Return to Standing

End your session with one slow, deep set of the compensation series.

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Here is a video where Adam walks you through some (but NOT all) of the moves above:

Again, for detailed coaching and explaination and breakdown of this workout, and the full 28 Day Program, check out:

Cardio Sprawl and the “Ultimate Fight Pack”

Thanks –

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

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[new video] Bodyweight Exercises for Legs – the Squat

Doing a squat without weight may seem like no big deal.

But I’ll tell ya – we see SO MANY people do it wrong!

Here are some common mistakes made with the bodyweight squat:

– Not going low enough
– Stance is too wide, or too narrow
– Chest falls forward during decent
– Knees cave in
– Hips “turn over” at the bottom

Are YOU making any of these mistakes?

Because with this exercise, the little things REALLY DO make all the difference!

Watch today’s video, check your form, implement some of the tips, and start getting more out of your bodyweight leg workouts today!

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

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Bodyweight – Only “Ladder Challenge” Workout

Gymnasts are known for their strong, muscular, athletic physiques.  They maintain a VERY muscular condition – in most cases without the use of traditional weight training at all – but rather through the use of advanced body weight training techniques.

Many high level athletes were known to train doing traditional and basic movements like dips, pull ups, etc – Ricky Henderson is one specific one that comes to mind.

Even look at prison inmates. In many cases they do not have access to weights at all. Yet some of them are VERY muscular – through the use of advanced body weight only training.

So you’re sold on the idea of using bodyweight exercise to transform your phyique!

But where to start?

Try this:

the Bodyweight – Only “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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Try this bodyweight ladder challenge workout, and let me know how you do.

And when you’re ready to take your results to the next level, check out my full Bodyweight Beast Building plan!

Train hard, talk soon –

Forest Vance
Certified Progressive Calisthenics Instructor
ForestVance.com

PS – If you liked this workout, you’ll LOVE the Bodyweight Beast Building. It’s on sale now, details and get your copy by clicking here.

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[video] Can’t Do Pull Ups? Here’s How to Get There!

If you can’t do pull ups (yet), today’s video is going to show you how to get there.

Pull ups are important.  They are one of the best indicators of total body fitness.  If you are a woman and you can do a few pull ups … or if you are a man and you can do 10 or more … you probably have a solid bodyweight-to-strength ratio, relatively low level of bodyfat, and good overall level of fitness.

They are a great way to train your upper body pulling muscles … as well as the core and the total body!

Watch the video below, and learn:

— The difference between a pull up and a chin up .. and which one is easier
— What “counts” as a legit pull up or chin up rep
— The PROPER way to do a jumping or assisted pull up or chin up
— The PROPER way to do a band-assisted pull up or chin up
— How to work to full, unassisted pull ups / chins ups – and beyond!

If you found this video helpful, be sure to check out the full “Bodyweight Strong” 12 Week Training Plan at the link below:

=> Bodyweight STRONG

Thanks –

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

PS – With the Bodyweight Strong 12 week program, you’ll learn how to triple your strength, save your joints, and build 7-10 pounds of muscle using JUST your own bodyweight!

Get it now at sale pricing using the link below:

=> Bodyweight Strong is LIVE!

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