9 Minute “Fat Burning Multiplier” Workout #2

The 9 Minute “Fat Burning Multiplier” Workout I shared yesterday was a hit!

So got another one to share with you today.

Before we get to it – an update on the Spartan Race I mentioned in yesterday’s newsletter.

Team FVT ALL finished, and finished strong!

WOW the course was brutal … it was about 8.5 miles, which doesn’t sound too bad … but SOO many hills, almost zero shade, and temps in the 90-100 range …

It was a very serious physical and mental challenge, and I am so proud of everyone who showed up for 8 weeks of training to prepare leading up to the event, and came out on race day with a “finish or die” attitude.

Okay – on to today’s workout:

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9 Minute “Fat Burning Multiplier” Workout #2

Get as many round as possible in 9 minutes of:

10 Cross-Body Mountain Climbers
3x Wide / 3x Narrow Squats (Repeat 2x)
10 Dive Bomber Push Ups

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Give that one a try – NO excuses, ’cause it only takes 9 minutes TOTAL … and there is ZERO equipment required.

And if you’d like more workouts like this one, you can get them here:

=> Metabolic Explosion

Talk soon -

- Forest Vance
ForestVance.com

PS - We are down to the last few open spots in our 21 Day Kettlebells for Fat Loss Challenge – details and submit your application here:

http://forestvance.com/2016/07/21-day-kbs-for-fat-loss-challenge/

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9 Minute “Fat Burning Multiplier” Workout

My travel schedule is slow here for the next month or so -

Which is GREAT … I appreciate so much the time to be at home and relax with the family.

But come September, things are going to pick up REAL quick again … have something on the schedule most weekends in the fall, right up until the holiday season … and I’ll need to be prepared with some fast, efficient, fat burning, lean muscle building workouts … that can be done wherever I go, with whatever equipment I have access to.

Like this one from my friend Dan Fagella’s Metabolic Explosion program:

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9 Minute “Fat Burning Multiplier” Workout

30-seconds / 30-seconds / 30-seconds <- Repeat 6 Times = 9 minutes

– Split jacks
– Alternate Regular and Diamond Pushups (walk the hands, don’t jump the pushups)
– Reverse Lunges (right left right left etc…)

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So simple … yet SO good!

Great one for your next ZERO equipment home / travel workout.

Check out Dan’s full Metabolic Explosion program at this link for more bodyweight workouts like this one => Metabolic Explosion

… and I’m off to run a Spartan Race in the morning.

Wish me luck! -

- Forest Vance
ForestVance.com

PS - Did you see that registration is currently open for our 21 Day Kettlebells for Fat Loss Challenge?  Details and submit your application here:

http://forestvance.com/2016/07/21-day-kbs-for-fat-loss-challenge/

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Sneaky Trick to Do More Push Ups – Instantly

A couple of years ago – after charity event we had held at FVT Boot Camp – we went out to a bar to eat, drink, and celebrate.

Several of us get to talking about how many push ups we think we can do … one thing leads to another, and before you know it, I’m in the middle of a push up contest!

The guy I was going against could do a surprising amount of push ups … I ended up sqeaking out a victory, but barely … and the big way I was able to do it was using the technique I am going to share with you in today’s article.

Try this technique today … if you do it right, you’ll be able to do more push ups, instantly!

Sneaky Trick to Do More Push Ups – Instantly

– At the top of your push up, get as tight as you can. Take a deep breath to load up your muscles. Tighten your upper body, legs, core, everything.

– Drop into your push up without letting your breath out. Maintain tension in your abdominals and throughout your entire body. Do NOT exhale or let tension ‘escape’ in any way!

– Exhale as you press through your sticking point in the push up or after you finish the move. This will also help you keep tension throughout.

– Once finished with the push up, pause at the top and take a breath or two. Either lower back down to the ground and repeat, or rest.
This is a technique that can be used to tap into additional strength reserves, and boost your stength and power instantly. You can use this technique not only for push ups, but for other bodyweight moves as well, and also when lifting heavy weights.

Give it a try today – I think you’ll be suprised at the results!

Train hard, and talk soon -

- Forest Vance
Author, Bodyweight Strong

PS - For more tricks like the one outlined in this article, and for a full 12 week bodyweight only training program that will take you from whereEVER you are now, to bodyweight STRONG, click the link below:

=> Bodyweight Strong (Memorial Day Sale, save 45%)

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Bodyweight STRONG Workout

Quick body weight only strength workout for ya today -

You can crank this thing ANYWHERE, all you need is a pull up bar.

If you don’t have one, be resourceful – find a playground at a park near you, or heck, nail a 2×4 to a tree in your back yard and do your pull ups from that.

No excuses.

And don’t forget – you can get my Body Weight Strong – progressive 12 week body weight strength training system this week at a special “Memorial Day Sale” discount:

=> Get Body Weight STRONG here

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Phase Two, Day One – Body Weight Strong

(warm up)

– jumping jacks – 30 sec
– body weight squats – 12 (hold for one count in bottom position each rep)
– EASY push ups – 10 (pick easy version for YOU – warm up tempo!)
– EASY inverted rows – 10 (focus on firing up that upper back!)

- do exercises circuit style for two rounds total

(Exercise pair one)

– one arm push up – 3 to 5 reps each arm
– box jump w step down – 12 reps

- Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

(Exercise pair two)

– pull ups, chest to bar – 5 to 8 reps
– “modified” pistol squat (standing on bench or box) – 5 to 8 reps per leg

- Do four sets total of each exercise. Rest about one minute between exercises – but remember, get mostly recovered before the next set.

Rest for about 60 seconds, and then move onto:

(Exercise circuit)

– burpee
– shuttle sprint
– repeating squat jump
– bear crawl

- Set your timer for 20 seconds of work and 10 seconds of rest. Get as many reps as you can in 20 seconds of the burpees. Rest for 10 seconds. Run as fast as you can for 20 seconds in the shuttle sprints. Rest for 10 seconds. Repeat the full sequence two times through in this same fashion.

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Enjoy that workout, and have a great day -

Forest Vance
Master of Science, Human Movement
Certified Progressive Calisthenics Instructor
Author, Body Weight Strong

PS - If you liked this workout, you’ll love Body Weight Strong – and you can grab it at a huge discount this weekend (if you haven’t already):

=> Get Body Weight Strong PLUS all the bonuses here

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Bodyweight Strong – 4 Minute Warm Up / Workout (free sample)

Got a free sample for you to check out today from Bodyweight Strong.

This is the warm up for phase two of the 12 week training program – it’s a simple sequence you can use to get ready for your next training session.

It can even be done as a simple bodyweight – only workout on it’s OWN, in a pinch.

Check it out:

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Bodyweight Strong – 4 Minute Warm Up / Workout

– jumping jacks – 30 sec
– body weight squats – 12 (hold for one count in bottom position each rep)
– push ups – 10
– inverted rows – 10 (focus on firing up that upper back!)

Do exercises circuit style for two rounds total.

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Now – something important to keep in mind – the exercises here are NOT complicated or exotic – that’s not what Bodyweight Strong is about.

It’s the LITTLE things, the coaching cues, and the extra “stuff” you get in this follow-along style video – with ME as your personal coach – that makes this program unique.

So if you enjoyed working with me in today’s video, be sure to check out Bodyweight Strong – and if it’s a good fit for what you’re looking for, grab a copy this weekend while it’s on sale at 45% off:

=> Bodyweight Strong (Memorial Day sale, save 45%)

Thanks, train hard, and talk soon -

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

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4 Min “Fighter Abs” Finisher Workout Video (Bodyweight Only)

As a kid, I was a big boxing fan.

The Rocky movies got me interested at first. I still am a huge fan of them to this day.

But I also loved to watch Mike Tyson fight. He would knock out anyone who dared to stand in front of him.

One thing you’ll notice, almost across the board, is the amazing condition boxers are in when they compete. They have a motor that won’t stop – and they’re RIPPED!

Watch a fight on TV the next time you get the chance, and you’ll see what I mean.

This is why I’m a big fan of the Fighter Abs workouts. These workouts are designed after the training methods fighters use to get into top shape – so that you can get the lean, strong, powerful midsections that they have – without actually having to step in the ring.

Check out this “finisher” routine – it’s called “Fighter Fit Abs” – and it consists of a circuit of 4 core exercises, done for 2 rounds total:

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Fighter Fit Abs

– wall bug – 10 per side
– single leg hip lifts – 10 per side
– box plank – 10 reps per side
– hardstyle plank – 3 holds of 10 secs ea (w 5 sec break between holds)

Rest for 30 to 60 seconds between rounds.

Repeat two times total.

Watch the video for this workout and see how to do all of the exercises here:

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Everyone is raving about Fighter Abs, and for good reason – it works!  So if you want to do more workouts like fighters do to get into top shape, WITHOUT having to actually stepping in the ring, be sure to check out:

=> Fighter Abs

Thanks, talk soon -

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

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Muay Thai and MMA Workout (BODYWEIGHT LADDER CIRCUIT)

Yesterday’s video from my friend Funk Roberts was a hit -

So we’re back with another one for you to check out today.

Funk recently spent some time in Thailand working with Muay Thai fighters. This workout is one he uses in their training – it’s a descending ladder protocol – and it helps improve cardio and conditioning using bodyweight only.

Whether you are a fighter or just a “regular Joe” looking to lose fat and get into great shape, I think you are going to love this -

Check it out:

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Muay Thai and MMA Workout (BODYWEIGHT LADDER CIRCUIT)

Complete all reps for time.

Side to Side Jumping Burpees 50,40,30,20,10
Thai Push Ups (Knee to Chest) 50,40,30,20,10
Stationary Sprints (4 steps = 1 rep) 50,40,30,20,10
Abs Spring Ups 50,40,30,20,10
Jump Knees 50,40,30,20,10

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

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If you’re tired of getting so-so results from your current training program, try this Bodyweight Ladder Circuit to shake things up.

And if you’re interested in the training protocols Funk uses with some of the world’s top Muay Thai and MMA fighters, you can learn more about his Spartan Training System at the link below:

=> Funk Roberts Spartan Training System

Train hard, and talk soon -

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

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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):

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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

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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

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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:

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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.

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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

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References:

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

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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:

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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:

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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

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