[video] Can’t Do Pull Ups? Here’s How to Get There!

If you can’t do pull ups (yet), today’s video is going to show you how to get there.

Pull ups are important.  They are one of the best indicators of total body fitness.  If you are a woman and you can do a few pull ups … or if you are a man and you can do 10 or more … you probably have a solid bodyweight-to-strength ratio, relatively low level of bodyfat, and good overall level of fitness.

They are a great way to train your upper body pulling muscles … as well as the core and the total body!

Watch the video below, and learn:

— The difference between a pull up and a chin up .. and which one is easier
— What “counts” as a legit pull up or chin up rep
— The PROPER way to do a jumping or assisted pull up or chin up
— The PROPER way to do a band-assisted pull up or chin up
— How to work to full, unassisted pull ups / chins ups – and beyond!

If you found this video helpful, be sure to check out the full “Bodyweight Strong” 12 Week Training Plan at the link below:

=> Bodyweight STRONG

Thanks –

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

PS – With the Bodyweight Strong 12 week program, you’ll learn how to triple your strength, save your joints, and build 7-10 pounds of muscle using JUST your own bodyweight!

Get it now at sale pricing using the link below:

=> Bodyweight Strong is LIVE!

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8 Minute “No Gym? No Excuse!” Bodyweight Workout

pull up

No gym?

No excuse!

Blast fat, build lean muscle, and strengthen your core with this 8 exercise, bodyweight-only, zero-equipment-required workout you can do any time, any place:

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8 Minute “No Gym? No Excuse!” Bodyweight Workout

Perform as many reps as you can the first exercise in 45 seconds. Rest for 15 seconds. Move to the next exercise on the list and repeat.

Your “bare minimum” workout is one round of the circuit. For added challenge and/or if you have extra time, you can do up to three rounds, resting approx 60 seconds between each, for a 17 minute OR 26 minute session!

– high knees
– “squat-to-squat-jump” (alternate bodyweight squat / jump squats each rep)
– bird dog (from quadruped OR high plank position)
– low plank hold (from forearms)
– back bridge
– mountain climbers
– alternating reverse lunge
– push ups

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Bodyweight training is the best method around for building real-world strength, and a natural physique …

… and you can get started using this 8-minute, “No Gym? No Excuse!” bodyweight workout today!

– Forest Vance
Certified Progressive Calisthenics Instructor
ForestVance.com

PS – Learn how to use bodyweight workouts like the one I shared with you today to shed fat and sculpt you body – in as little as 20 minutes per week – at the link below:

=> Calisthenics Prime

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30 Day Pull Up Challenge

30 day pull up guide

Writes Nikita P:

“Forest, would greatly appreciate some advice on how to get stronger specifically for pull-ups … that’s my worst exercise by far.”

I recommended to Nikita – and to YOU, if you are also trying to do more pull ups – my 30 Day Pull Up Challenge, copied below.

Now please do NOT discount this plan, and think that it is too simple, until you ACTUALLY TRY IT!

Some people scan the program, and say – “oh, just do more pull ups, duh!”

You must follow it EXACTLY as outlined for best results.

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Forest Vance “30 Days to More Pull Ups” Challenge

1 – On day one, do one all-out set with perfect form, and see how many pull ups you can do.

It’s very important to do this and establish a baseline number for yourself, so we can test at the end and see how you’ve improved.

2 – For 30 days, “practice” your pull ups frequently (3-5 times per week, do a couple sets of chin ups or pull ups).

You can do these any time – at the beginning of your current workout routine, between sets of other exercises, at the end … if you have a pull up bar set up at your house, you can even just hop up and crank em out at any point during the day.

3 – Do NOT go to failure! Always leave a rep or two “in the tank”.

This is important. A lot of folks, in an effort to do more pull ups, get to the point where they are going to failure at EVERY session and are always trying to beat their personal best. DO NOT do this. We are training the nervous system with this method, and part of the idea is to train your body NOT to fail and to do reps with perfect form. IF you go to failure, this method will not work.

4- Mix it up from day to day.

Some days do standard pull ups. Some days use band assistance / a slight jump assist w your feet on a box / etc and go to higher reps. If you are strong enough, some days do weighted pull ups and work in a lower rep range. Mix up your grip – pull up, chin up, parallel grip, etc.

A good idea would be to keep a log of exactly what you did on each day, so that you can make sure to switch it up each time you do your pull ups and keep things balanced out.

5- At day 27 or 28, REST and STOP doing pull ups completely for two or three days.

6- Re-test at day 30 and see how many more pull ups you can do in one all-out set!

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Just remember – training doesn’t have to be expensive or complex to increase your gainszzzzz …

All you need is your own body!

So if you liked this 30 Day Pull Up Challenge, check out my newest 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 improve your power, mobility, and balance too:

=> Bodyweight Beast Building

Thanks! –

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

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(2) New Bodyweight Complex Finishers

bodyweight-workouts robot

A complex is a series of exercises performed in succession, typically with a single implement.

They are commonly performed using kettlebells, barbells, or dumbells.

But did you know that you can do complexes, using your own body as the “implement”?

It’s true.

We use the same principles – performing exercise in succession, keeping the working muscles under tension – but we just do it with bodyweight exercises.

Try this upper body “complex” (inspired by routine originally posted at DeFrancosGym.com!) – complete all exercises consecutively without resting; rest as needed and complete three rounds total:

– 30 mountain climbers (15 per side)
– 20 push ups
– 10 spiderman climbs (5 per side)
– 5 burpees

Or try this one for your lower body – again, complete all exercises consecutively without resting; rest as needed and complete three routines total:

– 10 squat jumps
– 10 reverse lunges / leg
– 10 step ups / leg
– 20 bodyweight squats

Do a couple rounds of either one of these at the end of your workout today to fry fat, build muscle, lose your belly, and reveal your muscles FOR GOOD!

Keep training hard –

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

PS – Like this workout? Check out my 6 Week “Bodyweight Beast Building” plan by clicking below:

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[vid] 15 Min Follow – Along Bodyweight Workout with Forest!

Bodyweight training is a zero – excuse fitness experience, because it eliminates:

– lack of time
– lack of energy
– dislike of exercising in public
– facility limitations
– lack of knowledge about how to use equipment

Today’s 15 minute follow-along bodyweight workout is a perfect example.

And with yours truly leading the workout – it’s as close as you can get to me being in your living room as your personal coach! (without actually being there) – AND, it won’t cost you a penny. You can watch now – and follow along – free, below:

You don’t have to lift weights to get fit. Use bodyweight training to turn your body into the most effective fat-blasting, muscle-building tool on the planet!

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

PS – Like this workout? Check out my 6 Week “Bodyweight Beast Building” plan by clicking below:

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330 Rep Bodyweight Ladder Challenge

20110621003428-crossfit-bodyweight-challenge

Training doesn’t have to be expensive or complex to get GAINZ.

In fact, you don’t even need any weights!

All you need is your own body.

If you’re ready to blast flab, build power, and lose your belly fast, try this 330 rep bodyweight ladder challenge …

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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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If you liked this workout, check out my newest 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 improve your power, mobility, and balance too:

=> Bodyweight Beast Building

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

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Bodyweight Beast Building is LIVE!

Okay – Bodyweight Beast Building is LIVE!

It’s my newest bodyweight program to get you strong, shredded, faster, stronger, and more athletic – just in time for summer.

But, it’s on a dime sale, and the price goes up with each person that buys – so order ASAP for the best deal:

=> Bodyweight Beast Building

Thanks –

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

PS – If you’ve tried again and again to lose those last 10 to 15 pounds of bodyfat – but are frustrated with your lack of results …

If you are tired of traditional lifting programs that help you add a bit of muscle, but leave you inflexible, less athletic, and injured in the process …

You are going to LOVE Bodyweight Beast Building. Click here to get it now.

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Bodyweight Beast Building (sample workout)

I can hardly contain my excitement.

Bodyweight Beast Building – my newest bodyweight program for fat loss and lean muscle building – is almost ready for you.

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It’s officially going on sale TOMORROW MORNING … before 12 noon, Pacific Standard Time … and it’s going to be on a dime sale, which means that the price goes up each time a person buys …

So if you are interested, keep an eye out if you want to get the best deal!

Today, I just have a workout from the program to share, to build up a little excitement …

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I debated giving this away for free because it’s SO GOOD … but ‘ol FV is feeling generous today, so here ya go:

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Bodyweight Beast Building – Phase 2, Week 1, Workout D

1 – Chin up ladder:

– 1 rep; rest approx 30 sec …
– 2 reps; rest approx 45 sec …
– 3 reps; rest approx 60 sec …
– Repeat 3x total

– If this is too easy, you can DOUBLE the reps and go 2/4/6 instead

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

– 30 mountain climbers
– 20 push ups
– 10 spiderman climbs
– 5 burpees

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

– 10 squat jumps
– 10 reverse lunges / leg
– 10 step ups / leg
– 20 bodyweight squats

4 – (optional finish):

SIX TIMES – :60 runs @ high intensity (ex – run length of football field and back) … alternate with :60 walk (ex – walk back length of football field)

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You can try that workout if you want, to get a feel for the program … tell me it isn’t SICK!

The full program is based around unique set ups and blends of bodyweight sequences, with some optional running / jumping rope / running stadium steps / plyos / etc added to the mix.

It’s freaking sweet, that’s all I’ll say! 🙂

And again – it’s going LIVE tomorrow morning – so keep an eye on your email inbox.

Rock on, talk soon –

– Forest Vance
ForestVance.com

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Arnold’s “500 Rep” Bodyweight Workout Routine

arnold bodyweight workout

Arnold Schwarzenegger is a big proponent of  bodyweight training.

He makes some great points in his book, “Education of a Bodybuilder”, about using your own bodyweight for resistance, and being able to get into great shape at home, with no need for expensive equipment.

He says that certain exercises – like push ups – can give you the same effect of doing a bench press with a large portion of your bodyweight loaded on to the bar with steel plates. That a handstand push up is like doing an overhead press with your entire bodyweight. That doing an inverted row – using a broomstick and two chairs – is the equivilent of doing bent – over rows with a good percentage of your bodyweight loaded on to the bar.

Full Bodyweight Training Plan for Getting Strong Anywhere

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Arnold’s “500 Rep” Bodyweight Workout Routine (from Education of a Bodybuilder)

Done 3-5 times a week

Push-ups x 50 reps
Row between Chairs x 50 reps
Situps x 100 reps
Leg Raise x 100 reps
Bent-over twists x 50 reps
Squats x 50-70 reps
Calf Raises x 50 reps
Chin-ups x 30 reps

Cardio – Jogging and/or Swimming

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So you see – NO excuses!

You can get started on getting into shape TODAY – at home, without any expensive equipment.

Education of a Bodybuilder is a great book, and I highly recommend that you read it. In addition to more workout routines like the one above, the book is extremely inspiring. When you read it, you feel inspired, not just to lift heavy weights at the gym, but to work your ass off in whatever goal or endeavor that you may be pursuing.

If you are looking for a simple but powerful home-based bodyweight plan to help you gain muscle, I also recommend you check out Bodyweight MASS from my friend Alain Gonzalez. It’s inspired by workouts like the one above, and it takes all we’ve learned about bodyweight training over the last 40 years since Arnold wrote the book, to get you even more powerful results:

=> Check out Bodyweight MASS here

Train hard, talk soon –

– Forest Vance
ForestVance.com

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3 Ways to Build Muscle With Bodyweight Workouts

The following is a guest article from bodyweight training expert Alain Gonzalez of MuscleMonsters.com.

Enjoy!

– Forest

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3 Ways to Build Muscle With Bodyweight Workouts
by Alain Gonzalez, author, Bodyweight MASS

Regardless of what you’ve been told, bodyweight (or calisthenics) training is 100% a viable method for building muscle.

There’s only one problem ..

If we want to build muscle, we’ve got to progressively do more work. With weight training it’s as easy as adding 1-2 reps, an additional set, or just adding a few pounds to the bar.

With bodyweight training, on the other hand, you’ve got to get a bit more strategic.

Looking to build muscle with bodyweight workouts? Try including these amplifier sets to your training.

BTA #1 – Rep Tempo

This refers to the speed at which we perform each repetition.

There are 4 components to the rep tempo that each plays a vital role in the lift: Eccentric, Isometric, Concentric, and another Isometric.

Manipulating the rep tempo, although important but not critical when training with weights, could be a game changer for bodyweight trainees.

By increasing, for example, the eccentric portion of the lift, you are essentially keeping your muscles under tension for a longer period of time. More tension = more stress.

Other Ways to Build Muscle with Bodyweight Movements

BTA #2 – Training Density

Increasing Training Density: Decreasing the timeframe it takes in order to complete a given workout (sets x reps).

So if a particular training session takes you 1 hour to complete, the goal should be to complete that same workout in less time (i.e. decreasing rest periods).

Let’s say that cranking out 200 reps in 60 minutes was challenging. To take things to the next level, decrease your work time by 5 minutes. If you rose to the challenge and again completed 200 total repetitions, you may not have increased your total volume, but you’ve still increased your training density. In other words, you can do more work in less time, and are therefore progressing.

BTA #3 – Variations

For this amplifier, we’ll use the example of a push-up since this seems to be the exercise most become proficient at, fastest.

At one point or another, you’ll be able to perform 50-60 push-ups in a given set. This means that you’ve become extremely proficient with the movement and thus the intensity of this workout is extremely low (for you).

The next option would be to either:

— Add weight
— Adjust tempo
— Increase training density
— Use a more challenging variation

Some example of challenging variations for bodyweight movements:

1. Chin-Ups to Single Arm Chin-Ups

2. Pull Ups to Wide Grip Pull Ups

3. Push-Ups to One Arm Push-Ups

4. Squats to Pistol Squats

Why is this a viable option?

Well .. I don’t think it’s hard to see how squatting (or pushing up) your entire body using one leg (or arm) rather than two would equate to a heavier load on the target muscle.

At the end of the day, if your goal is to build size and strength, then bodyweight training, with the right principles in place, can and will produce solid muscle and strength gains.

– Alain Gonzalez, author, Bodyweight MASS

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