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:

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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

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=> 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,
well.

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
ForestVance.com

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
ForestVance.com

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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20 Minute Bodyweight-Only “Road Warrior” Workout

Back today with a sample workout from the “Road Warrior” training plan – a bodyweight – based program designed specifically for when you’re travelling and have access to minimal / zero equipment.

It includes bodyweight – based strength workouts, along with optional sprinting and jump rope HIIT sessions for conditioning.

My “Road Warrior” training plan is a full, six week, stand-alone program … and it’s just one of 37 programs like it you’ll get in the Bodyweight Bundle sale going this week:

=> Bodyweight Bundle – 37 Bodyweight Workout Plans – ONLY available this week

Okay, on to the workout:

1 – Set your timer for seven minutes. Do as many rounds as you can of:

– 5 burpees
– 5 pull ups
– :20 handstand holds on the wall

2 – Set your timer for seven minutes again. Start with four reps of each exercise. Without rest, do six reps of each exercise. Without rest, do eight reps of each exercise. Get as high as you can “climbing the ladder”:

– walking prisoner lunges (each side)
– close grip push ups

3 – sprints – four times:

– run approx 200 yards
– start a new set every 90 seconds
– your rest is the time it takes between when you finish and the next set starts (ex – you run 200 yds in 45 secs; you get 45 secs rest … run it in 60, you get 30 seconds rest; etc)

Try that workout today to get a feel for the Road Warrior training plan – I think you’ll be surprised at how tough it is!

And, for 36 more full training plans like it, check out:

=> The NEW Bodyweight Bundle (ONLY available through Friday)

New-BWB-Bundled-Image-for-Affiliates

Train hard, and talk soon -

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

 

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37 Bodyweight Workout Plans

I have a “little black book” of my favorite bodyweight workouts … which I’m always adding to, tweaking, etc.

90% of the time, this is where I pull my daily workouts from. This way, I don’t have to spend hours brainstorming and coming up with new, fresh, and fun workout
ideas.

Of course, I have a “big picture” plan for my programming over time … but this “little black book” makes life SO much easier!

Now if you are a workout enthusiast, or maybe even a fitness pro yourself … you should be doing the same. It’s the only way to go!

Interestingly, most people know that they SHOULD be doing something like this … but don’t.

So here’s the solution to your problem: 37 full bodyweight – based workout plans that you can swipe, steal, and use in your own daily workouts. These will give you
inspiration and ideas for a LONG time to come:

=> 37 Bodyweight Workout Plans

Hope this helps. If you got anything out of today’s message … be sure to start writing down your workouts … keep what works and what you like, make a note of what
DOESN’T work and what you DON’T like too! … and pretty soon you’ll have a “little black book” of your own!

Or, you can shortcut the process with these 37 bodyweight workout plans :)

Train hard, and talk soon -

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

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Are you burning maximum fat? Take this 7 second squat test …

A concept I talk about every single day at FVT Boot Camp and Personal Training with our clients is …

How important flexibility is for your overall results.

So today I want you to take a 7 second test to see what I’m talking about!

Ready? Let’s go -

Stand up in front of your chair right now. Touch your feet and your knees together.

Now squat all the way down!

Stand back up – and ask yourself these 3 questions:

– Are you able to squat all the way down to the point where your hamstrings are resting on your calves – while keeping your feet flat, and heels on the floor?
– Are you comfortable enough in this position that you could hang out there for a while – like a minute or two?
– Do your knees, ankles, hips, spine and shoulders all feel good as you go down and up?

If you answered yes to all 3 questions, then frankly, this email is not for you. (And it is very possible … when we do this test in a boot camp session, usually a
few folks out of the group can do this with relative ease.)

However, if you answered no to one or more of the questions … then I urge you to listen up, because this may be the most important message you read for a while.

See, the results you are seeing in your body right now are closely tied to this 7 second test.

The reality is, if you said no to even one of the questions above, then you failed this test and you must start working on your flexibility, coordination and stability
today or you’ll slowly get worse and worse results!

After all … if you can only squat 1/2 way down or if your joints don’t feel 100% while doing this fundamental movement, you’ll be wasting your time during every
workout until this gets fixed.

The good news is … you don’t have to spend hours stretching in order to dramatically increase your flexibility and coordination so you can answer yes to all the
questions above and start seeing the results you really want and deserve.

In fact, you can get results today in as little as two minutes using the Bodyweight Flow System.

All this week, you can not only use this system to increase your flexibility and burn 53% more calories, you can also save 53% on the system making it a dirt cheap
investment. Especially since it will unlock your fat burning potential and make you feel 20+ years younger in just two minutes!

So if you want to feel 20+ years younger and get the fastest results possible, then make sure you check out the link below:

=> Boost Your Metabolism By 53%, Feel 20+ Years Younger And Save 53% On The Bodyweight Flow System

Here’s to you looking and feeling 20+ years younger with these 2-minute “miracle” routines! :)

Train hard, and talk soon -

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

 

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Hawaii Calisthenics Workout (pics inside)

Been in Hawaii the last few days for some rest and relaxation with the fam.

I have found some great places to do the bodyweight workouts while here!

During my training session this morning, I was thinking about something and wanted to share it with you.

See, the last couple of years since I have started getting more and more into this bodyweight training stuff, I think there are what you might describe as two different schools of thought:

1 – The “calisthenics crowd”

The focus here is on progression … working up to moves like:

– one arm push ups
– pistol squats
– handstand push ups
– pull ups and more advanced variations

This is the focus of my Bodyweight Strong program.

=> Learn more about Bodyweight Strong here

2 – The “fat loss/ zero equipment crowd”

The focus of this style is no equipment, time-efficient, and easy on the body.

A great example of this style is the “500 Rep Accelerator” workout I shared with you the other day:

– 50 full squats
– 50 invisible jump ropes
– 25 push ups (choose a “modification” for your level of fitness)
– 50 split shuffles
– 25 cross body mountain climbers (each side)
– 50 jumping jacks

Do TWO rounds of the circuit for a total of 500 reps – goal is to finish under 7 minutes!

This is the focus of the Bodyweight Cardio 500 program we have been talking about all week.

=> Learn more about Bodyweight Cardio 500 here

So which approach is best?

The short answer – both!

If you are looking to gain strength, lean muscle, and work up to doing “cool” moves like the clutch flag and pistol squat I’m doing in the images above … you want to take the progressive calisthenics approach.

If you are looking to blast your conditioning levels through the roof, slash body fat, go easy on your joints and do it with absolutely ZERO equipment … the fat loss/zero equipment approach I describe is best.

I personally use a blend of BOTH in my own training at different times … which is a great way to do it as well … depending on my current goals and what I am working towards / training for.

Well, I am off to do some kayaking this afternoon. During my workout this morning, I was thinking about this concept and thought I would share it with you. I hope it makes sense, and that it helps you figure out the best body weight training approach for your goals!

Train hard, and talk soon -

- Forest Vance, MS, PCC
ForestVance.com

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If you are looking to lose fat, get into great shape, and go easy on the joints … AND you want to do it in a time-efficient way, and with literally ZERO equipment … click here to grab your copy of Bodyweight Cardio 500 now. It’s on sale for one more day at a great “Friends of Forest” price. Don’t miss out! ;)

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8 Minute Power Cardio Workout

Got another wokrout for you today from the Bodyweight Cardio 500 program!

Let’s dive right in:

8 Minute Power Cardio Workout

Do each exercise for 30 seconds work and 30 seconds rest, for 2 rounds. Count your reps and aim to add one more rep in the next round – with good form of course.

– Squats x 30s
– Rest 30s
– Plank x 30s
– Rest 30s
– Total body extension x 30s
– Rest 30s
– Power Punches x 30s
– Rest 30s

See a video demo of how to do the workout here:

Remember, what makes this workout – and the entire program – unique is:

– The workouts are EASY on your joints. NOT a ton of crazy jumping exercises or high impact stuff with this one.
– The workouts take 20 minutes or less (in this case, only EIGHT minutes!) … and they work your entire body. Three or four of these sessions a week of this is ALL you’ll need to lose fat and get into great overall condition.
– There is ZERO equipment required for this workout, and for all of the workouts in Bodyweight Cardio 500. No pull up bar, no stability ball, NOTHING. So you’ll have absolutely NO excuse to miss your workouts.

=> Learn more about the Bodyweight Cardio 500 program here

This is the perfect short, low-impact, ZERO equipment workout to replace your regular, boring cardio routine. Try it today!

Train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

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7 Minute Accelerator 500 Bodyweight Workout

We’re back today with a sample workout from the Bodyweight Cardio 500 program.

Remember – what makes this workout – and the entire program – unique is:

– The workouts take 20 minutes or less (in this case, only SEVEN minutes!) … and they work your entire body. Three or four of these sessions a week of this is ALL you’ll need to lose fat and get into great overall condition.
– The workouts are EASY on your joints. NOT a ton of crazy jumping exercises or high impact stuff with this one.
– There is ZERO equipment required for this workout, and for all of the workouts in Bodyweight Cardio 500. No pull up bar, no stability ball, NOTHING. So you’ll have absolutely NO excuse to miss your workouts.

7 Minute Accelerator 500 Bodyweight Workout

– 50 full squats
– 50 invisible jump ropes
– 25 push ups (choose a “modification” for your level of fitness)
– 50 split shuffles
– 25 cross body mountain climbers (each side)
– 50 jumping jacks

Do TWO rounds of the circuit for a total of 500 reps – goal is to finish under 7 minutes!

See a video demo of how to do the workout here:

And learn more about the Bodyweight Cardio 500 program here

There you have a fun, challenging, ZERO equipment workout you can crank absolutely ANYWHERE.  Give it a try today!

Train hard, and talk soon -

- Forest Vance, MS, RKC II, PCC

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