1000 Calorie Accelerators Workout – Metabolic Density Circuit

Okay – let’s do one more workout from the 1000 Calorie Accelerators program today -

This is a “metabolic density” circuit, meaning you’re going to get as many reps as you can of each exercise in the designated work intervals. If you really want to challenge yourself, keep track of how many reps you get in each interval, and try to match or beat it in subsequent ones!

Also – this 10 minute workout obviously does not burn 1000 calories in itself .. it’s a PART of a full 1000 calorie workout, but it gives you an idea of what the workouts and full program are like.

Okay, here’s how it goes:

1000 Calorie Accelerators Workout – Metabolic Density Circuit

– inverted row – 20 seconds work, 10 seconds rest, 4 rounds total

move directly into

– total body extension – 20 seconds work, 10 seconds rest, 8 rounds total

move directly into

– jump rope – 20 seconds work, 10 seconds rest, 8 rounds total

Here’s the video where Kate shows you how to do the workout:

If you enjoyed this workout, check out the new 1000 Calorie Accelerators system – it’s got beginner level, intermediate level, and even elite 1000 calorie workouts to help you boost your metabolism, skyrocket your “afterburn” and accelerate your results!

=> 1000 Calorie Accelerators

Thanks, train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC
ForestVance.com

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10 Minute 1000 Calorie Accelerators Circuit (video)

Yesterday, we talked about “1000 Calorie Accelerators” – workouts designed to help you burn up to 1000 calories in a single session!

Today, I have a 10 minute circuit from the program that you can try.

Now to be clear, this 10 minute workout obviously does not burn 1000 calories in itself … it’s a PART of a full 1000 calorie workout, and it gives you an idea of what the workouts and full program are like.

Let’s get right into it -

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1000 Calorie Accelerator Workout, Circuit 4: Fat Loss Accelerator

- Do as many reps as possible in 45 seconds with perfect form
- Rest 15 seconds between exercises
- Repeat for 2 rounds (10 minutes total)

from Kate Vidulich, creator, 1000 Calorie Accelerators

– walkout to push up
– ski jump
– alternating reverse prisoner lunge
– squat thrust
– kettlebell swing

Here’s the video where Kate walks you through how to do the workout:

So – WHY is this training style so effective?

A few basic reasons:

– This workout style allows you to boost your metabolism without killing any one muscle group, allowing you to burn more calories faster with total body movements.
– You only need one weighted resistance (such as a pair of dumbbells), and a small workout space.
– Metabolic workouts, like this one, increase the afterburn effect to significantly higher levels than traditional cardio workouts, meaning you burn more calories after the workout, while at rest.

And that’s just to start.

I’m going to “steal” this circuit, and use it in one of our boot camp workouts today at FVT – thanks Kate! ;)

Check out the full 1000 Calorie Accelerators program here.

Train hard, and talk soon -

- Forest Vance
ForestVance.com

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20 Minute Bodyweight Workout for Size and Strength

You certainly can use bodyweight exercise for fat loss, and to improve your overall conditioning levels … but if you know how to set up your workouts right, you can also use it for gaining size and strength.

I’ve been doing it myself and with my personal training clients for years, and we are experiencing some TREMENDOUS results … all while saving the joints, and in far less training time than you would think.

Here’s a sample workout to help you gain size and strength with bodyweight only training:

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20 Minute Bodyweight Workout for Size and Strength

Set your timer for 20 minutes. Resting as needed but as little as possible, complete as many rounds as possible of:

5 one leg squats / leg (elevated on box)
5 chin ups
10 dips

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Body Weight Strong is a 12 week body weight only training plan designed to help you gain size and strength – with just your own body weight!

Instead of the typical high-rep, conditioning-based fat loss stuff, this program will help you get strong, lean, and work up to cool moves like the pistol squat, one arm push ups, handstand push ups, and more.

Check it out at the link below:

http://bodyweightstrong.net/main-2/

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The Hanging Leg Raise (video tutorial)

The hanging leg raise is a great exercise. It will help you:

– get a lean, strong, flat midsection
– improve your grip strength
– improve your flexibility
– improve your upper body strength

And much more!

Check out the video below to see how to do it – and for a progression that will show you how you can start incorporating the move into your routine, TODAY, whether you’re a total beginner or an advanced trainee:

Thanks -

- Forest Vance, MS
Certified Progressive Calisthenics Instructor

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I’d like to send you a copy of my 5×5 Barbell/Kettlebell/Bodyweight Hybrid Training program … 100% FREE!

It’s my “hybrid” version of the classic 5×5 training plan … you’ll lift heavy and gain strength, but also stay in top condition, burn fat, and move great … ALL at the same time … in about 30 mins of training time per day.

And you can get it 100% FREE for a limited time. Click the link below to claim your copy now:

https://forestvance.leadpages.co/55-hybrid-workout-blog/

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7 Minute Fat Burning Bodyweight Workout

Got cool little bodyweight workout for you today from Adam “the Bodyweight Coach” Steer.

You’ll burn some serious fat with this one  … and all you need is 7 minutes and 3 bodyweight exercises to make it happen.

Now you have NO more excuses for missing a workout! :)

Check it:

Now, Adam doesn’t just use the same tired old bodyweight moves you see everywhere else …

So in case you aren’t familiar with any of those moves, I asked him to give you the low down.

And since a picture is worth a thousand words, here ya go:

Exercise #1: The Quad Press

(you’ll never guess where these BURN most!)

Exercise #2: Jump Lunges

(Adam does these differently than anyone else)

Exercise #3: V-Ups

(These get your upper and lower abs all at once)

I wish you could see Adam in action doing these exercises. He’s one of the most impressive bodyweight movement specialists I’ve ever met.

He doesn’t give workshops anymore. However he does demonstrate and explain all his moves via video in his Bodyweight Burn program…

And the program is top notch.

The videos are precise, clear, and beautifully filmed …

The workouts are short and carefully designed ..

And adam provides a clear progression for all the movements.

Check it out at the link below. If you’re looking for a great fat-torching bodyweight system with quick and fun workouts, this will be right up your alley:

=> Adam’s 21-Minute bodyweight fat burning system

- Forest Vance
Certified Progressive Calisthenics Instructor
ForestVance.com

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The Bucket Drop

Yesterday, I told you all about Bodyweight Burn

Today, I wanted to share with you 1 “odd” little bodyweight exercise from the program.

See, the trick to progressing your bodyweight training is to keep learning more and more sophisticated exercises … and while that’s pretty easy to do with weight training, it’s a bit more tricky with bodyweight.

That being said, I think you’ll love the odd little bodyweight exercise Adam (creator of Bodyweight Burn) has got for you today…

It’s called the Bucket Drop.

Here’s a quick peek:

It’s simpler than it looks :)

Step 1 -

Get set on all fours — shoulders over hands, butt over heels, hips lower than shoulders.

Step 2 -

Rotate your shoulders towards the right, keep your left hand planted, pivot your right foot out.

Step 3 -

Drop your bucket — aka your butt — to the floor, catch your left ankle on your right heel, bring your entire right foot to the floor.

Adam has earned the nickname “The Bodyweight Coach” in the media and on the internet…

And he’s been a constant pioneer in bringing out unique bodyweight exercises and workouts for years.

He tells me his best work is right here on this page:

=> Unique bodyweight exercise system

I highly recommend taking a look and adding it to your arsenal!

Thanks, train hard, and talk soon -

- Forest Vance
Certified Progressive Calisthenics Instructor
ForestVance.com

PS - Don’t forget – when you order a copy of Bodyweight Burn on my recommendation, I am going to send you a free copy of my “30 Days to More Pull Ups” plan.

In it, you’ll discover a simple – yet POWERFUL – plan to help you get more pull ups in just 30 days.

You’ll also get access to my Body Weight Strong pull up/chin up video … this video will break down my little-known, but VERY important pull up tips that could help
you get more pull ups as soon as TODAY!

IF you want to get a copy of my “30 Days to More Pull Ups” plan, here’s what you gotta do:

1 - Order Bodyweight Burn through THIS link (or any other one in this message) – and make sure it’s the LAST link you click before you order.

2 - Forward your email receipt to my assistant at fvtraininfo (at) gmail (dot) com as your proof of purchase.

3 - We will send over your bonus!

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Home Arm + Core Workout (bodyweight only, no weights needed)

Got a guest workout / video for you today from a new fitness friend of mine, Kiley Lynch.

Kiley specializes in teaching folks how to build lean muscle and lose body fat from the comfort of their own homes.

He’s got a bodyweight only arm and core workout for us today – no weights required for this one, you can do it anywhere!

Enjoy -

- Forest

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Home Arm + Core Workout (bodyweight only, no weights needed)

Here’s how it goes:

– set your timer for intervals of 30 seconds on / 30 seconds off
– we’ll rotate through 3 exercises, circuit-style, and will end up doing three sets total of each move

The exercises are:

– Russian push ups
– alternating conventional / wide push ups
– side planks

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This workout is from Kiley’s Extreme Home Workouts program … click the link below:

=> Extreme Home Workouts

To learn how you can build lean muscle and get six pack abs from the comfort of your own living room.

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The Invincible Body – Part 2, Workout A

So we’ve been talking about this new “Invincible Body” program for the last couple of weeks …

Wanted to:

1 - Remind you that the sale price ends on Sunday night – so if you’ve been considering picking up a copy and haven’t “pulled the trigger” yet, now is a great time to make it happen – get more info on the program and get your copy now by clicking HERE

2 - Hook you up with a sample of one of the workouts, to give you a better feel for what to expect.

This is “part two” of Workout A (before doing this rotation, Workout A starts off with a dynamic warm up / movement prep, and then KB / barbell deadlifts paired with Turkish get ups).

Enjoy!

The Invincible Body – Part 2, Workout A

Do four rounds of the following sequence, taking as little rest as
possible:

– body weight squat / goblet squat with kettlebell – 10
– kneeling / standard / feet elevated push ups – 10
– hanging leg raises – 10

Again, this workout sample is from my new Invincible Body program … click HERE to learn more about it, and how you can gain strength, lose fat, perform better and feel great at ANY age.

Train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC
http://fvtcoachingclub.com/invinciblebody/

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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:

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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

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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
ForestVance.com

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
ForesVance.com

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