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

next page

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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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20 Minute Bodyweight Workout at Home Without Equipment

http://bit.ly/bodyweightbeastbuilding1

Here is a bodyweight workout you can do at home without equipment.

It only takes 20 minutes, and you will work every major muscle group.

With workouts like this, you’ll not only torch body fat and and gain lean muscle, you’ll get faster and more athletic at the same time!

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20 Minute Bodyweight Workout at Home Without Equipment

Get as many rounds as you can in 20 minutes of:

– 50 Seal Jacks
– 8 Bodyweight Renegade Rows
– 15 Total Body Extensions
– 12 Plank Jacks
– 10 Alternating Reverse Lunges
– 8 Burpees

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If you liked this workout, your next step is easy – pick up a copy of my flagship 6 week bodyweight training program at the link below:

http://bit.ly/bodyweightbeastbuilding1

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“330” Bodyweight Ladder Challenge

arnold and franco

If you’re always on the run, or don’t have time to hit the gym, bodyweight training is a great way to go.

Try this 330 bodyweight ladder challenge. It’s a powerful way to burn fat, build lean muscle, and gain total body strength:

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330 Rep Bodyweight Ladder Challenge
sample workout from Bodyweight Beast Building

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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If you liked this workout, check out my 6 week training plan, Bodyweight Beast Building.

Using workouts like this one, you’ll not only torch body fat and and gain lean muscle, you’ll get faster and more athletic at the same time:

=> Bodyweight Beast Building

To your success! –

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

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you look like you’ve been working out (pic)

Call it whatever you want, but let’s be honest – when you put in the hard work with your workouts, watching your diet, and trying to get more fit … you want people to say that you look like you’ve been working out!

Let me show you what I am talking about. Click the link below and check out Keith and Sarai’s “before and after” pics. You can tell a SERIOUS difference in their physiques:

Bodyweight Beast Building results – Keith and Sarai (pics)

Since both Keith and Sarai got their results using my program, I know exactly what they did to make it happen.

Here are two easy ways that you can make it so, in as little as a couple of weeks from now, people will be saying – “you look like you’ve been working out!”

1 – Bodyweight Ladder Workouts

This is a great way to blast flab, build power, and lose your belly fast.

Give this one a try:

– 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.

*Exercise descriptions, video demos and more included in full program (see below)

2 – Bodyweight Complexes

Here is another way to take your training to the next level, without any equipment.

Example lower body “complex” – complete all exercises consecutively without resting; rest as needed and complete three rounds total:

– 8 squat jumps
– 8 reverse lunges / leg
– 8 step ups / leg
– 15 bodyweight squats

*Exercise descriptions, video demos and more included in full program (see below)

Bodyweight Ladders and Bodyweight Complexes are just two of the training techniques we use in the Bodyweight Beast Building program to help you get maximum GAINZ in minimum time with minimal equipment.

If you are SERIOUS about changing your body, I recommend you pick up a copy of the full 6 week program (it’s on sale at 67% off this week):

Bodyweight Beast Building – 67% off sale

Plus, I’ve just added two awesome bonuses – ‘Kettlebell / Bodyweight Beat Down’ and ‘Basement Badass – Super Minimalist Edition’ – that you get FREE when you order now.

With this complete package, you’ll have everything you need to get into top shape for summer.

Bodyweight Beast Building – 67% off sale

To your success! –

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

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Bodyweight 1000 Workout (video demo included)

I just returned from a 6 day trip to Italy – it was SO AWESOME!!!

I have found that when I am travelling, one of the best things I can do to:

– help with jetlag
– get my body feeling better
– get my MIND right

Is hit a workout FIRST THING when I get to my destination.

If there is a hotel gym, I’ll use that … but as was the case with the place I was staying in Rome, it’s not always an option.

And that’s why I also always have bodyweight workouts ready to go. They are so great for situations like this (and many others as well) … here is what I did first thing in Rome, that got my body and mind feeling good and ready to go explore:

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Bodyweight 1000 Workout

Perform 10 reps of each exercise one after the other with no rest. After you complete all 10 exercises, rest for 60 seconds and repeat for 10 rounds. (Warm up before and stretch after this workout is done)

Exercise List

1. Tuck Jump Burpees
2. Close Grip Push Ups
3. Alternating Reverse Lunge
4. Leg Raises
5. Seal Jacks
6. Supermans
7. Mountain Climbers
8. Prisoner Squats
9. Plank Builds
10. Terminators

Watch the video demo for this workout here:

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This workout is from the Funk Roberts HIIT Workout Bundle. There are 19 metabolic, HIIT, and metcon workouts programs – like the one I shared with you today – included. And it is on sale through tomorrow night at 67% off. More info and order now at the link below:

http://bit.ly/funkrobertshiitbundle

For burning fat, building lean muscle, improving performance and overall fitness absolutely ANYWHERE you are, bodyweight workouts are hard to beat.

To your success! –

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

PS – Almost forgot – do you have my Extreme KB Conditioning report yet? You can get it free for the next few days – along with some other cool health and fitness courses – at the link below:

http://healthylifegifts.com/?u=fitnessmonster

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