(video) 12 Minute “Ninja Cardio” Flow Workout

Check out this 12 minute “Ninja Cardio” flow workout from the Forbidden Fitness – Secrets of a Modern Day Ninja Warrior program.

When these neurologically challenging movements are performed circuit-style, theyʼll give you a heck of a workout, and burn a boatload of calories in a very short time!

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12 Minute “Ninja Cardio” Flow Workout

Bucket Drops (30 seconds)
Spinal Rocks (30 seconds)
Mountain Climbers (30 seconds)
Spinal Rocks (30 seconds)
Front Lunge (30 seconds)
Spinal Rocks (30 seconds)

Rest approx 60 seconds; repeat for 3 rounds total.

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

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The secret of the ninjaʼs fluid movement and circus freak endurance is well within your grasp.

Learn more and get the full program at the link below:

Forbidden Fitness – Secrets of a Modern Day Ninja Warrior

To your success! –

– Forest Vance
ForestVance.com

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Bodyweight Strong Ladder Challenge

30 day pull up guide

At the end of the day, if you want to increase your strength, you DO have to lift something heavy.

But, that load doesn’t always have to come from an external source. Your own bodyweight can offer plenty of resistance.

Check out this Bodyweight Ladder Challenge for example.

(A previous Bodyweight Ladder Challenge we published was similar, but different. This one is done “Bodyweight Strong style” – slightly lower reps, slightly more difficult progressions of the movements, so that you’re using more of your bodyweight as resistance … so you can get STRONG, fast!)

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Bodyweight Strong Ladder Challenge

You got 3 moves:

pull ups
Bulgarian split squat
push ups

And as fast as we can, we’re going to go:

1 pull up
1 Bulgarian split squat per side
2 close push ups

2 pull ups
2 Bulgarian split squats per side
4 close push ups

3 pull ups
3 Bulgarian split squats per side
6 close push ups

… and you’re going to “climb the ladder” in this same fashion, adding:

1 pull up
1 Bulgarian split squat per side
2 close push ups

On each set, until you hit:

10 pull ups
10 Bulgarian split squat per side
20 close push ups

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Bodyweight training keeps you mobile, balanced, and honest about your real world, pound-for-pound strength.

Give this one a go, and see how you do.

To your success! –

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

PS – If you like this workout, you can get the full 12 week program at the link below:

=> next page

next page

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What to Do Instead of Pull Ups (3 alternatives w/ pics)

One of the most common questions we get has got to be:

“What can I do instead of pull ups?”

For whatever reason … whether you don’t have a pull up bar, or you can’t do pull ups just yet, or whatever else …

I thought it might be helpful to give you some great alternatives to pull ups:

(BTW – in case you were wondering – in both my Bodyweight Strong and Invincible Body workout plans, we make sure to give modifications and alternatives, just like this, for all of the exercises and workouts)

1 – Table Bodyweight Row

This is a nice exercise that you can do instead of pull ups with a sturdy table.

Lay under the table. Grab it about shoulder width apart. Pull yourself up until your body reaches the underside of the table. Slowly lower yourself back down. Repeat.

2 – Towel Row

Similar to the table bodyweight row, but you have a bit more range of motion and control.

Loop a towel around a sturdy doorknob. Grab the towel at both ends. Pull yourself towards the towel. You can change your body and foot position to make the move harder or easier. Return to the starting position and repeat.

3 – Single Arm Kettlebell Row

If you have a kettlebell (or a dumbbell for that matter), you can do a single arm row.

Get in a slightly split stance with your feet. Keeping your back flat, bend over and pick up your KB. Pull it towards your torso, using the muscles in your back to do the work. Your range of motion is from arm fully extended all the way to where your hand touches your stomach. Repeat for reps.

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Now – these are fine moves to start, if you don’t have access to a pull up bar, or can’t do pull ups yet.

HOWEVER – I recommend that, in the long run, you find a way to get to a pull up bar and start working on doing regular pull ups!

There are huge benefits when it comes to upper body strength, core strength, grip strength, and so much more.

We will help you do all of this and more in Bodyweight Strong.

Thanks for reading today, hope these tips help, and to your success! –

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

PS – We decided to add an extra bonus when you pick up a copy of my Bodyweight Strong program this week.

When you order Bodyweight Strong by this Sunday, October 14th, 2018, I am ALSO going to give you a copy of “The Invincible Body” – my 6 week program designed to help you build strength, lose body fat, and perform better at ANY age, in about 30 minutes per day.

This program $20+ everyday value, FREE now with your purchase of Bodyweight Strong (which happens to on sale for just $10 this week).

More details and link to order here:

Bodyweight Strong + Invincible Body – $10, this week only

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Video – 5 Intense Calisthenics Workout Routines (Bar Brothers)

It’s funny, because for years, I thought bodyweight training workouts were just for conditioning.

This is how we used them in football – push ups, jumping jacks, up-downs, that kind of thing.

For building strength, we lifted weights.

But as of the last few years, I have gotten more and more into bodyweight training.

In fact, along with kettlebell workouts, it makes up the majority of my workouts, and those with clients I train who like me want to get in / stay in great shape, feel good, stay lean, gain lean muscle, and minimize impact on the body.

One of the biggest things I have discovered is that calisthenics can be a COMPLETE workout plan, that can get you not only conditioning but strength and core and so much more.

Here is a video with 5 free workout routines from the Bar Brothers, two authorities in the calisthenics movement, creator of the 12 week Bodyweight Training Program I shared with you yesterday:

You get:

– Home Chest / Tris / Shoulders Workout
– Home Abs / Core Workout
– Home Leg Workout
– Bar Brothers Pull Up Bar Routine
– Full Body Workout Routine to increase stamina and reps

Try the workouts, and add them into your training for increased results.

And if you like them, I also highly recommend the Bar Brothers full program, available at the link below:

Bar Brothers 12 week calisthenics training plan

To your success! –

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

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Warrior Zero Bodyweight Challenge workout

Muscular man doing pull-ups on horizontal bar

You don’t need expensive gym memberships, functional training “circus tricks”, or puke-inducing workouts to get gains.

No. With workouts like the one below, you can unlock the hidden power in even the most basic exercises to revitalize your body and build high levels of fitness … with less reps, and no matter your age:

Warrior Zero Bodyweight Challenge workout

PROTOCOL:

2,3,5,8,13,21,13,8 …

You will set your timer for the duration of the Protocol; in this case 15 minutes.

Start with exercise #1 and perform 2 repetitions.

Next, exercise #2 for 2 reps, then exercises #3 for 2 reps.

You will stick with the 2 reps of each exercise until you complete 2 reps of all 8 exercises.

From there, you move on to 3 reps of all 8 exercises.

You will working through the repetitions until time expires (moving up and down the ladder). Perfect Form not Speed is the goal here.

EXERCISES:

1. Hip Bridge
2. Shinbox Switch
3. Front Squat
4. Tactical Push Up
5. Spinal Rock
6. Sit Thru
7. Front Lunge
8. Pull Press

*All exercises demoed, broken down, explained in the Warrior Zero Bodyweight Challenge course, HERE

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That’s a tough workout!

And it’s DIFFERENT than others out there.

You’ll unleash a level of inner strength and confidence you may not know you possess right now, even if it’s buried beneath years of wear and tear.

Get the program now here:

Warrior Zero Bodyweight Challenge

To your success –

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

PS – See the results others have experienced using this program at the link below!

Warrior Zero Bodyweight Challenge success stories

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Hip Thrusts 101 (video)

hip thrusts 101

Hip Thrusts are a great exercise.

There is research coming out showing direct correlation between doing hip thrusts and increased strength in the squat and the deadlift.

Research is also showing positive changes in body circumference measurements (i.e. the BUTT)

(These studies and quite a few more are cited HERE)

And it’s very safe and easy to learn, relative to other common movements used to train the glutes, such as barbell squats or deadlifts.

Here’s how to do it:

– Get a bench
– Make sure shoulders are even on the bench
– Feet are hip width apart
– Put arms on side of bench to stabilize
– Drive the hips up!
– Squeeze the glutes at the top of the movement

Start with using just your bodyweight as resistance. The next step is probably add a weight plate. Then you can work up to using a barbell (as you probably see people doing on the internets).

You’ll be surprised at how strong your glutes are and how much weight you can work up to using if you train this move regularly.

If you want stronger, rounder, more funcitional glutes, work the Hip Thrust into your routine.

To your success! –

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

PS – If you liked this post, you’ll LOVE Unlock Your Glutes. Learn more on the next page:

Unlock Your Glutes

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The Squat Myth

If your goal is to build a stronger, rounder, more powerful BUTT …

… I have some important facts to share with you today.

Because, you see, all the things your favorite internet trainer are telling you about how to train your glutes are probably wrong.

Here are the three biggest glute training mistakes, and how to fix them:

1 – The Squat Myth

There are three planes of motion glute muscles need to experience to grow.

If you want shapely glutes, you have to train all THREE planes of motion to get fullness – vertical, horizontal and rotational.

Most people do squats and deadlifts which are vertical movements. But you still need to do lateral movements and twisting movements.

To fully develop your glutes, your training needs to focus on two elements: 1) glute-specific movements and 2) targeting all three muscles, with all three exercise strategies in all three planes of motion.

Get the full workout plan on this page

2 – Super Long Gym Workouts

You can get an extremely effective workout for one muscle group in as little as 15-minutes since you’re targeting a specific area.

Sure if someone is training their entire upper or lower body that can take some time, but a killer glute workout will be counter-productive if exceeding 15-minutes.

And also, even if you don’t have access to a gym, you can still use bodyweight exercises to target the glutes and get great results.

Check out one of the best bodyweight-only glute exercises you can do here

3 – “Sleeping Glutes”

Your glutes are asleep. And the reason?

SITTING.

“Dead butt syndrome” or gluteal amnesia occurs when your glutes stop firing as they should.

The key to unlocking your glutes is its opposing muscle, the hip flexor. Sitting tightens the hip flexors preventing the glutes from firing.

So to fire your glutes, we use a two-step protocol. It involves: a) dealing with tight hip flexors first and b) then re-activating the glutes.

The “Unlock Your Glutes” program shows you exactly how to do this. Learn more and grab your copy at the link below:

=> Unlock Your Glutes

I hope the tips in today’s article was helpful as you work towards stronger, more powerful, rounder glutes.

To your success! –

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

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No Gym? No Excuse!

push up on the beach

Hope you had a nice 4th of July.

I chilled with the family, it was a great.

Took my daughters to the park in the morning, then we grilled in our backyard, went in the pool, and set off some fireworks at night.

Now normally on Wednesdays I have a lift scheduled.

But I realized around 7 am that it was going to be tricky to get in to one of my training facilities to make that happen.

So I cranked a “No Gym” workout at home.

Here is what it looked like:

(joint mobility warm up)

then

“Climb the Ladder”, get as high as you can in 15 mins:

1 KB press / side
1 burpee
2 KBS
2 seal jacks

2 KB press / side
2 burpees
4 KBS
4 seal jacks

3 KB press / side
3 burpees
6 KBS
6 seal jacks

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Give this one a try today, or save it for next time you need it.

And if you enjoy, don’t forget the “Freedom from the Gym” sale we have going for the next couple of days:

No Gym? No Excuse! Freedom from the Gym – Summer Sale

Get outside, grab your KB, get it DONE!

– Forest

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“Freedom from the Gym” Bodyweight Ladder workout + Flash Sale

Happy 4th of July!

Here is a special “Freedom from the Gym” Bodyweight Ladder workout for the Holiday:

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330 Rep Bodyweight 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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In the spirit of celebration, I have also put up my classic No Gym? No Excuse! program on FLASH SALE

If you’ve been thinking about picking up a copy, now is a great time, you can get it for just 10 bux at the link below and get your bodyweight GAINZ all summer long:

http://bit.ly/ngnefreedomflashsale

Enjoy the day! –

– Forest Vance
ForestVance.com

PS – Today until Friday, you can also save a 18% on selected Items from Lost Empire Herbs. Check out the complete selection at the link below:

SAVINGS CODE = SUMMER 18

http://bit.ly/lostempiresummersale

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FOR WOMEN – 8 Min “Lean + Toned” Arms Workout

Hey ladies! – if your goal is to build strong, ultra-toned arms like Jessica Biel, Charlize Theron, or Michelle Obama, today’s workout is for you.

You will use bodyweight – based exercises that you can do anywhere … you’ll target all the major muscles of the arms, shoulders, and upper back … and the whole workout only takes 8 minutes.

Let’s hop right into it:

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8 Min “Lean + Toned” Arms Workout
sample from 28 Day Arm Accelerators – specialization program for women

CHOOSE YOUR FITNESS LEVEL

Beginner: Work 30 seconds – Rest 30 seconds
Intermediate: Work 40 seconds – Rest 20 seconds
Advanced: Work 45 seconds – Rest 15 seconds
Elite: Work 50 seconds – Rest 10 seconds

Perform each exercise for specified work period and do as many reps as possible, with good form. Rest for specified time period between the exercises. At the end of the circuit, repeat for one more round.

A) Bodyweight Renegade Rows (Do a push up. At the top, get your whole body tight, and row an “imaginary” weight to your torso. Repeat on the other side. Do not let your hips drop or sag. Do not let your butt pop up in the air. Do another push up and repeat.)
B) Stick Ups (Stand with your back against the wall. Make sure your hips, your shoulders, your elbows, and your hands are touching the wall. Do not let them come off the wall, and slide your arms up until they are straight, and then return to start position.)
C) Walkout to Push Up (Start in a standing position. Walk your hands out, taking little “steps”, until you get to a push up position. Your feet do not move. Do a push up. Walk your hands back and return to starting position. That’s one rep. Repeat.)
D) Prone Cobra (Lie on the ground in a prone position. Keep your neck neutral and looking staight ahead – basically at the ground – lift your chest and arms off the floor, using your upper and middle back muscles to do so, and keeping your shoulders down and back. Hold for 2-3 seconds, lower back down, and repeat.)

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If you liked this workout, your next step is easy – get this 28 Day Arm Specialization program for women.

It’s a full workout plan that will get your arms toned and tight in just 28 days.

Learn more and get it now at the link below:

28 Day Arm Accelerators – specialization program for women

To your success! –

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

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