20 Minute Handstand / Pistol / Leg Raise Workout

In yesterday’s message, I mentioned that I would be focusing on bodyweight workouts for the next couple of weeks in my own training.

Got quite a few questions on what the workouts were going to look like – so check it out, here’s today’s session (inspired by Bodyweight Surge):

#

20 Minute Handstand / Pistol / Leg Raise Workout

* Joint mobility, foam roll, dynamic stretch to warm up for approx 7 mins
* Do 5 rounds total of the circuit below (takes approx 10 minutes)
* Take approx 30 seconds rest between exercises and 60 seconds rest between rounds
* Static stretch tight muscle groups for approx 3 mins to finish

1 – Handstand holds / handstand push ups … do 3 to 5 hspu’s, then hold lock out for approx 20 sec
2 – Modified pistol squats (one leg hanging off side of box) – 5 reps per side
3 – Hanging knees to elbows, keep it strict, no momentum – 8 to 10 reps

#

If YOU are looking to give your body to take a “break” from the hard and heavy lifting …

And / or if you’re looking to focus on the fat loss / conditioning element like me …

I recommend that you incorporate workouts like this one into your overall routine.

Hope that helps!

And talk soon -

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

PS - Be sure to check out Bodyweight Surge for a complete 14 day bodyweight only training plan you can use to burn fat anywhere:

=> Bodyweight Surge

PPS - Tomorrow is the last day of our Zombie Kettlebell give-away contest – be sure to pop over and get yourself entered to win if you haven’t yet:

=> Click here to enter to win a free Zombie Kettlebell

Posted in body weight exercises, body weight workouts | Leave a comment

10 Minute Bodyweight Workout (BETTER than 30 minutes of intervals)

If you could get better results in a 10 minute workout vs a 30 minute one – which would you do?

10 minutes, right?

There is a big misconception that the longer you work out, the better your results will be. But that’s TOTALLY not true.

I think a BIG reason why is, when you train for 30, 45, 60 minutes or more, you end up pacing yourself, and “going through the motions” – just to make it to the end.

But when you focus on short (but intense) 10 or 20 minute training sessions instead, you can give each set and rep your all.

And if your goal is fat loss, there’s even better news.

You see, we ALL have a Fat-Shrinking Signal buried deep in our DNA, that when activated, releases a super-hormone which melts away belly fat so FAST you’ll visually see aflatter and more firm stomach in a matter of days …

And according to the U.S. National Library of Medicine, in only takes 10 short minutes to release the largest amount of your fat-burning super hormone [1].

So get started with workouts like this one:

#

10 Minute Gut Check Challenge (BETTER than 30 minutes of intervals)

We’re setting our timer for 4 ½ minutes. There’s 4 exercises that you’ll do 10 reps of each:

– 10 Close Grip Pushups
– 10 Prisoner Squats
– 10 Mountain Climber Burpees
– 10 Seal Jacks

You must complete all 10 reps before moving to the next exercise. Once you finish all of the exercises, that’s 1 round. Complete as many rounds as you can in 4 ½ minutes. There’s no scheduled rest, so only rest when necessary.

If your form starts to slip, or you just need a break, then take it and jump back in when you’re ready. As always, safety first.

After 4 ½ minutes, you’ll rest for 1 minute and then do it 1 more time for a total of 10 minutes. The goal is to beat the number of rounds you did in the first 4 ½ minutes.

#

And then once your Fat-Shrinking Signal is activated, it’ll work around the clock FOR you …

So you can spend more time doing the things you love while the weight keeps falling off week after week …

And as you feel your stress levels drop dramatically …

And your pants start slipping down your newly trim waist with every step you take …

The pressure from the excess fat smothering your heart, lungs, and arteries will release, and will be gone for good.

=> Click here for more workouts like this one, and to learn how to activate your “Fat Shrinking Signal”

Train hard, and talk soon -

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

#

References:

[1] U.S. National Library of Medicine, 2003;33(8). Godfrey RJ, Madgwick Z, Whyte GP.

Posted in body weight exercises, body weight workouts | Leave a comment

4 Minute Bodyweight Workout for Fat Loss

You want to lose fat.

But you only have a few minutes to train …

And you have ZERO equipment.

Well – today we have expert trainer Gavin Walsh to your rescue, with a 4 minute bodyweight workout for fat loss!

Check it out:

#

4 Minute Bodyweight Workout for Fat Loss

8 exercises total, 30 seconds each:

- Stance Jacks
- Cross body Mountain Climbers
- Seal Jacks
- High Knees
- Full Body Extensions
- Squat Thrusts
- Jumping Jacks
- Lateral Slides

Watch the video that shows you how to do it here:

#

If you liked this 4 minute fat burning workout, you”ll LOVE Gavin’s full program … more info at the link below:

=> Lean in 19

Train hard, and talk soon-

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

Posted in body weight exercises, body weight workouts, videos | Leave a comment

FVT Valentine’s Day Workout

Here’s a quick, bodyweight only workout you can do on ANY holiday to burn some extra calories:

1 – Run 1/2 mile

2 – 3 rounds of:

– 5 pull ups
– 10 push ups
– 15 squats

3 – Run 1/2 mile

4 – 3 rounds of:

– 5 pull ups
– 10 push ups
– 15 squats

5 – Run 1/2 mile

Check out my full 12 week program to get you strong and lean using just your own bodyweight at:

http://bodyweightstrong.net

- Forest

Posted in Uncategorized | Leave a comment

Bodyweight Ladder Challenge Workout

Let’s continue on the topic of bodyweight training for fat loss.

When it comes to your fat loss training, I firmly believe that bodyweight exercise should be a staple.

And I also believe that:

– Squats (+ progressions / variations)
– Push ups (+ progressions / variations)
– Pull ups (+progressions / variations)

Should be at the CORE of your bodyweight fat loss training.

That’s why I wanted to share one of my favorite bodyweight workouts for fat loss with you today, that ties all of these moves into a neat progression.

Here’s how it goes:

#

Bodyweight 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!

#

Now this body weight training stuff can be humbling.

Especially if you’re used to doing other types of workouts, a training session like this one can OBLITERATE you … but also show you what you’re weak at, and what you need to improve.

So try this body weight challenge ladder workout this week, and let me know how you do.

And if you are looking for a full program to help you lose fat as FAST as humanly possible, using bodyweight training as your tool, HERE is the one I highly recommend.

Train hard, and talk soon!

- Forest Vance
Certified Progressive Calisthenics Instructor

Posted in body weight exercises, body weight workouts | Leave a comment

Bodyweight Shred Workout

Yesterday, I introduced you to the “Bodyweight Shred” protocol …

It shows how you can burn at least 3% bodyfat in 21 days.

And, you can do this with just your own bodyweight.

So today, I figured I would share a sample workout with you from the program.

Let’s jump right into it:

#

**Bodyweight SHRED Workout**
from 21 Day Bodyweight Shred

Perform your warm­up circuit before starting this workout. If an exercise is too hard, use an easier variation. If you feel you need more rest than what is stated, please feel free to take it. Make sure your form staysperfect throughout.

Circuit #1

Perform the interval of 20 seconds on, 10 ­seconds rest of the exercises below. Follow this interval for 3 ­TOTAL rounds moving from one exercise to the next. Once finished, take a full 1­minute rest before moving to circuit #2.

– Pushups
– Alternating Reverse Lunges
– Outside Mountain Climbers
– Burpees

After you complete 3 total rounds on circuit #1, rest 60­ seconds and move to circuit #2.

Circuit #2

Perform the interval of 20­ seconds on, 10 ­seconds rest of the exercises below. Follow this interval for 3­ TOTAL rounds moving from one exercise to the next. Once finished, take a full 1­minute rest before moving to circuit #3.

– Prisoner Squats
– T­ Pushups
– Squat Holds
– Sprints In Place

After you complete 3 total rounds on circuit #2, rest 60­seconds and move to circuit #3.

Circuit #3

Perform the interval of 20­ seconds on, 10­ seconds rest of the exercises below. Follow this interval for 3 ­TOTAL rounds moving from one exercise to the next.

– Burpees
– X­ Body Mountain Climbers
– Squat to Squat Jump

#

Now … part of the reason that workouts like this are so effective is because they not only focus on INTENSITY …

They also hit every muscle in your body!

Combine these two things, and you get an incredible fat burning effect.

My friend Dennis Heenan is an expert when it comes to using bodyweight exercise for fat loss.

In fact – we are hosting him for a special workshop at my gym in Sacramento, CA next month, where he’ll be teaching on this exact topic! ;)

And if you can make it to our place in person for this special event, I highly recommend that you do so.

But if you can’t make it out, that’s all good too – because Dennis has a special going on his 21 day bodyweight fat loss program, that you can take advantage of at the link below before tomorrow night:

=> 21 Day Bodyweight Shred

Try today’s bodyweight workout … let me know how it goes … and then make sure to go and check out Dennis’ full program at the link above.

Train hard, and talk soon -

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

Posted in body weight workouts | Leave a comment

New Video – (another) Secret for Better Push Ups

I have some travels coming up in the next few weeks.

The weather in Northern California is great for the most part year-round … but it’s been a pretty rainy winter so far, so it will be great to get to a warmer climate for a bit.

Not to mention, it will be great to learn new tips and tricks to improve both the gym and the online side of the business … and to see many of the fitness expert friends of mine in person that I mention to you on the ForestVance.com blog, and in FVT email newsletters.

In any case … I want to make sure to keep the momentum going from the hard training I have been doing for the Tactical Strength Challenge.

I am scoping out the areas I will be in to see what the workout situation is going to be like, if there are nearby gyms, etc …

But just in case, I will of course be prepared with my bodyweight routine.

Not only having a plan and knowing how to put these type of workouts together, but also having the knowledge of proper bodyweight training technique, is amazingly useful – for travel workouts, for at home workouts, for workouts that are easier on your body and joints … the benefits go on and on.

So I have a new push up video for you to check out today – this is a small tip that will make a HUGE difference in both helping you do MORE push ups, as well as keeping the movement safe and effective for the long term:

And if you want a full 12 week program to help you get strong and lean with just your own bodyweight, be sure to check out Bodyweight Strong (special discount link below):

=> Bodyweight Strong (special discount link for FVT readers)

That’s it for now – enjoy your weekend, and talk soon!

- Forest

PS - Here’s the link again to get a special discount on Bodyweight Strong:

=> Bodyweight Strong (special discount link for FVT readers)

Posted in body weight exercises, videos | Leave a comment

4 Minute Abs Workout (video)

Imagine if you could take just four minutes out of your day, and make serious progress to getting a flat belly and strong midsection.

Would you try it?

Of course you would! :)

Well, using the workouts like the one below, my friend Andrew Raposo shows you how with his new Fighter Abs program.

So, try the workout below – you’ll be feeling it by the end of 4 minutes, trust me!

#

4 Minute Abs Workout
from Andrew Raposo, creator, Fighter Abs

- Long plank walkouts – 5 reps
- Long plank armpit touches – 5 reps per side
- Saw plank – 10 reps

Complete as many rounds as possible of this sequence in 4 minutes.

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

#

And then click here to check out the full Fighter Abs home workout plan.

Train hard, and talk soon -

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

Posted in body weight exercises, body weight workouts, videos | Leave a comment

4 Mins to Abs Like a Fighter?

Do you ever watch a fight on TV, and notice how RIPPED the fighters are?

It always makes me think about what type of training those guys must go through.

ESPECIALLY their ab training! Because not only are they ripped, all of their core muscles have to be VERY strong, to be able to withstand punch after punch to their midsections.

Well, check this out – these 4 minute, bodyweight only, zero equipment workouts are designed to help you get abs like a fighter – in just 4 minutes!

=> 4 Mins to Abs Like a Fighter

You’ll do workouts like this one:

#

The 4-Minute Fighter AMRAP

- 1-2 punch sprawl – 5 reps
- jump squats – 5 reps
- push ups – 5 reps
- plank side touches – 5 reps / side

Repeat this circuit for as many rounds as possible in 4 minutes.

Rest as needed during the workout.

#

And, the program is in follow-along video format – so that all you have to do is fire up your laptop / tablet / mobile phone, press play, and follow along in real time for a killer workout!

I am visiting family this week for the holiday and am a bit out of my normal workout routine, so actually did one of these workouts myself this morning in the basement – I was pretty smoked ;)

So, if you want to get abs like a fighter, using 4 minute sessions you can do ANYWHERE with zero added equipment, be sure to check out the new 4 Minute Fighter Abs program  by clicking here.

Train hard, and talk soon -

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

Posted in body weight exercises, body weight workouts | Leave a comment

How to Perform Band Assisted Pull Ups (video)

Band assisted pull ups CAN be a great thing to use on your journey to doing your first pull up, or doing more pull ups than you are now … WITH a few important considerations and mistakes to avoid.

In today’s video, I show you how to perform band assisted pull ups, tips to get your set up right, exactly who SHOULD and who should NOT do them, and more.

Check it out – and hope it helps!

- Forest Vance
Certified Progressive Calisthenics Instructor

PS - You can get Bodyweight Strong – my full 12 week training course – at a special discount using the link below:

http://bit.ly/1SOeDAy

Posted in body weight exercises, body weight workouts, videos | Leave a comment