1621 Rep Challenge Workout

Happy Thanksgiving to my friends in the US!

Celebrate, give thanks, and spend the time with friends and family.

If you are like us at FVT, you’ll also be starting the day with a WORKOUT –

Here’s what we’ll be doing if you want to follow along at home:

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1621 Rep Challenge Workout (in honor of the year of America’s first “Thanksgiving”)

*Grab a partner for this one
*Get 10 rounds of the circuit BETWEEN THE TWO OF YOU – so you can split evenly and do 5 rounds each, OR any other way you want
*Get LOTS more workouts like this one, at special deals => Forest Vance Black Friday sale

— two hand KB swing (16k women / 24k men) – 15
— push ups (knees for women, toes for men) – 10
— walking lunges (bodyweight only) – 10 per leg (20 total)
— recline rows @ 45 degrees – 12
— step ups to 16 / 20 inch box – 10 per leg (20 total)
— jump rope skips OR jumping jacks – 85 (and ONE extra rep on the last set for an even 1621!)

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Crank that this morning before you get your feasting on.

And have a great Holiday!

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

PS – If you liked this workout, you’ll LOVE this:

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Forest Vance Black Friday Sale 2017

Okay, all of my flagship courses are on sale for Black Friday starting NOW!

This is the biggest and deepest discount we have ever done on these programs, so I can’t keep it up for long.

Sale ends and prices go back to normal Saturday, November 25th at 11:59 PM PST.

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Bodyweight Beast Building

Lose up to 17 pounds of fat and gain up to 6 pounds of lean, functional muscle using these unusual bodyweight training methods.

Includes:

– Bodyweight Beast Building – 6 week program to get you strong, shredded, and into the best shape of your life … using bodyweight training
– Forest Vance “RAPID SHRED” Diet Plan – This is the eating approach I personally have adopted – as well as my top clients have adopted as well – to achieve next-level fitness results
– Advanced Bodyweight GAINZ Pack – shortcuts to 5 straight pistol squats, AND 5 straight 1 arm push ups

Normal (already discounted) price $33 – sale price $23 – click here to get the deal

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Ultimate Kettlebell Challenge Workouts

33 KB / BW workouts you can do any time, any place … in 20 minutes or less … with just a single kettlebell and your own bodyweight.

Includes:

– KB Challenge Workouts – main manual with 8 week workout plan
– FVT Kettlebell Basics Workshop – video series breaking down the KB form
– Ultimate Kettlebell Guide – fully illustrated guide with 41 KB exercise descriptions
– Total Body Abdominal Annihilation – the best, most effective kettlebell and body weight exercises and workouts to give you a strong, lean, defined set of abs
– Extreme Kettlebell Cardio Conditioning – 21 of my extreme kettlebell cardio conditioning workouts

Normal (already discounted) price $33 – sale price $23 – click here to get the deal

 

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No Gym? No Excuse!

Build Muscle, Burn Fat, and Feel Great … With Or Without The Gym and in 30 Minutes Per Day or Less!

Includes digital version (PDF) of the No Gym? No Excuse! book – discover inside:

– WHY we train, and how you can get the VERY most out of your workouts
– Why RECOVERY is so key to consistent progress
– How to make sure you NEVER hit a training plateau again
– What “functional” training is, and why YOU should be doing it
– The five essential components of a training program
– Two exercises you can use to test your OWN flexibility and core strength, quickly and easily
– Flexibility and mobility basics
– My top four core exercises to get a shredded six pack
– How to use jump training for explosive power and superhuman conditioning
– The “big six” strength moves that everyone needs to learn
– A two-phase, twelve week program to build a strong, flexible, and conditioned fitness base … and to take your strength and conditioning to the next level!
– How to get optimum results in minimum time with your cardio programming
– A full rapid fat loss meal plan to cover ALL your fitness bases and help you reach your ultimate training goals

And much, much more!

Normal (already discounted) price $15 – sale price $10 – click here to get the deal

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Kettlebell GAINZ

Learn how to use kettlebells to gain serious size and strength .. while staying lean and athletic, improving your conditioning, and losing fat at the same time

Includes:

– Main program (6 weeks) – detailed written descriptions, video coaching, and more
– Forest Vance “Athletic GAINZ” Diet – the complete guide we used in the BETA test
– Kettlebell GAINZ Advanced – 18 ADDITIONAL weeks of kettlebell workouts

Normal (already discounted) price $31 – sale price $22 – click here to get the deal

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Bodyweight Strong

Triple your strength, save your joints and add 7-10 pounds of lean, chiseled muscle in 12 weeks

Includes:

– Bodyweight Strong main manual – a twelve week program to boost your strength and size
– Bodyweight Strong coaching videos – 40 minutes of in-depth instruction from Forest
– 10 Minute Total Body Workouts – 7 of the best body weight / kettlebell workouts to burn maximum fat in minimum time
– The Road Warrior Workout – MY “go-to” travel workout plan

Normal (already discounted) price $27 – sale price $19 – click here to get the deal

 

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Basement Badass

Hardcore 12 Week Home – Based Workout Program

Includes:

– Full twelve week training program
– Learn how to PROPERLY bench press, back squat, front squat, deadlift, and military press
– Also use KB moves such as Turkish get ups, swings, presses, snatches, and more
– The Badass Basement Coaching Videos
– The Badass Basement “Super Minimalist” Edition – IF if you don’t have a barbell set up to work with quite yet, uses just KBs and bodyweight
– 10 Minute Total Body Workouts – 7 of the best body weight / kettlebell workouts to burn maximum fat in minimum time
– Total Body Abdominal Annihilation – the best, most effective kettlebell and body weight exercises and workouts to give you a strong, lean, defined set of abs

Normal (already discounted) price $27 – sale price $19 – click here to get the deal

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FOREST VANCE BLACK FRIDAY ULTIMATE PACKAGE

Get in the best shape of your life. Lose the fat, gain the muscle, make 2018 YOUR YEAR!!

– Copy of ALL of Forest’s Flagship programs listed above (value = $166++)
– Three 28 Day Challenges Package – can be used for any three of Forest’s 28 Day KB Challenges between now and June 1st, 2018 (Challenges start on the 1st Monday of each month) (get daily coaching, motivation, video training, accountability, and so much more) (normal price = $99 each, total value = $297++)
– 15 minute phone strategy session with Forest – map out your plan for 2018 to make it the BEST year ever (normal price = unavailable, $97+ value)

Normal (already discounted) price – $560 – sale price $297 – click here to get the deal

* Please leave me a message HERE when you purchase the FOREST VANCE BLACK FRIDAY ULTIMATE PACKAGE – we’ll touch base to get you all the materials, get you on the calendar for your 1st 28 Day Challenge and set up our coaching call!

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This is the biggest and deepest discount we have ever done on many of these these programs, so I can’t keep it up for long.

Sale ends and prices go back to normal Saturday, November 25th at 11:59 PM PST.

– Forest Vance
Owner, Forest Vance Training, Inc.
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Calisthenics Instructor
Certified Barbell Instructor
Certified Performance Enhancement Specialist
Certified Fitness Nutrition Coach
ForestVanceTraining.com
ForestVance.com

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Bodyweight Beast Building – Week 2, Day 1 (sample workout)

one arm push up 2

The other day, a client at our studio told me that they were going to be out of town for about 10 days, over the Christmas / New Year’s holiday week.

They wanted a recommendation for a workout that they could do, to keep things going while they are gone.

They want the same high-intensity workouts we do at our boot camps, but will have no access to equipment.

I recommended Bodyweight Beast Building.

(It will be on sale – along with several other of my flagship courses – this weekend, for Black Friday)

Here is a sample workout from the program:

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Bodyweight Beast Building – Week 2, Day 1

*Video demos are provided for each exercise in full program
*Full program is 6 weeks long – it is progressive and each workout builds on the last – SO, this workout is a bit out of context, but should give you a good idea of what to expect

1 – Four sets, as much rest as needed between sets, of:

— Divebomber push ups – 10 reps
— Box jumps – 12 reps

2 – Set your timer for 10 minutes. “Climb the ladder”, and get as high as you can in the allotted time, increasing the reps by two reps each set per exercise:

— Inverted row – 4/6/8/10/etc
— split squat (per leg) – 2/4/6/8/etc

3 – Finish with HIIT!

*number values refer to RPE (explained in detail in full program)

6 ROUNDS of 60 seconds @ 15; 60 seconds @ 10

OPTIONS – your choice of modality:

— hill sprints
— stairs / stadium run
–jump rope
— water running
— stationary bike

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Bodyweight Beast Building is one of my best-selling programs of all time.

It is the ultimate training plan to get you strong, shredded, and into the best shape of your life … using bodyweight training!

And it will be on sale – along with several other of my flagship programs – this weekend, for Black Friday.

So if you haven’t picked up your copy yet, keep an eye out 🙂

Have a great day! –

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

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Snatch / Burp / Squat KB Finisher + 4 min REGENERATE Sequence

Wow, we did a really killer finisher at the end of our workout this morning at FVT.

You’ll need a partner for this one, and a snatch – size kettlebell.

(Or, if you’re working by yourself, just set your timer, and rest an equal amount of time that it takes you to complete a round)

Snatch / Burp / Squat KB Finisher

Set your timer for 15 minutes. Partner one does the circuit; partner two rests. Partner two does the circuit, partner one rests.

How many rounds can you get?!? (my guys got 5 each)

*Recommended weights = 12k / 16k women; 20k / 24k men

– 3 KB snatches (per side)
– 6 burpees
– 9 KB goblet squats

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At the end of our workout, we also did the following sequence from my new REGENERATE program – to help improve our flexibility / mobility, and enhance recovery for the specific muscles we hit during the session:

REGENERATE Hinge Sequence (version 2)

– Pigeon Pose (60 seconds per side)
– Downward Facing Dog
– Upward Facing Dog

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Give that finisher and / or REGENERATE sequence a try, and let us know how you do!

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

PS – If you liked today’s workouts, I also recommend you check this out.

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes

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[new vid] Hollow Hold Progression

Many people make the mistake of attempting exercises that are too advanced, without first establishing a proper base of core strength.

For most adults, building this foundation – as well as re-gaining lost mobility and flexibility – is the key to improved performance, moving better, reducing pain and feeling great!

One fantastic drill that will help you with core strength-endurance, learning how to shape your body as a single unit, improving your posture, and MUCH more, is the hollow hold.

In today’s video, we cover some simple progressions to help you learn the drill, and work up to some more advanced / different variations of it.

Hope it helps!

– The FVT Team

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For strengthening your core and re-gaining lost mobility / flexibility, I also recommend you check this out:

http://forestvance.com/regenerate

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes:

http://forestvance.com/regenerate

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Rocky II – Full Workout [vid + notes]

The training montage is the best part of every Rocky movie.

It’s what got many of us into training in the first place!

My friend and colleage Jeremy Murphy is doing a special release of his KO CORE program for FVT newsletter subscribers this week …

… and watching a few of his videos, reading some of his blog posts, and going through a couple of his workouts … for some reason, I got reminded of this training montage from Rocky II:

Rocky II – Full Workout [vid + notes]

– 1 arm push ups
– sledgehammer swings
– 1 arm pull ups
– Roman chair sit ups w punch at top
– speed bag work
– sparring
– medicine ball swivels
– more 1 arm push ups
– lateral DB raises
– log lunges
– overhead barbell presses
– heavy bag work
– double-unders
– 30 mile run through the streets of Philly
– chase a chicken

Check out the video here:

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Now you might not be able to follow that workout line for line :)

… but like the training style …. if you want to get a KO CORE, and get ripped and conditioned like a fighter … but just using a medicine ball and a jump rope, any time, any place … check out Jeremy’s program, on special release for FVT newsletter subscribers, this week only:

http://bit.ly/knockoutcore

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

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Thanks to Veterans

Today we say THANK YOU to men and women of the U.S. armed forces.

Thank you to those who have fought for us in the past – and to those who are still out there serving this great country.

Take some time to be grateful today for your friends and family.  And then be sure to thank a veteran.

–  The FVT Team

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Best Stretch for Tight Hips?

Kettlebell lifting, and other hard training, can lead to tight hips.

Spend the day sitting, and the problem quickly becomes worse.

Enter the “Couch Stretch”.

Dr. Kelly Starrett invented – or at least recently popularized – this awesome move.

It’s one of the best stretches for tight hips.

And maybe the best part – you can get it done while you’re watching your favorite TV show! :)

THE COUCH STRETCH

– Start by standing in front of a couch
– Put your back knee on the couch and keep your front leg on the ground
– Put your back foot up against the back of the couch
– Point the back toe
– Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
– With the butt squeezed, dril the front of the hip towards the ground
– Work on this daily for at least 60 seconds per side

Try doing the Couch Stretch daily for a week – 60 seconds each leg, each day – and pay attention to the change you can create.

– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

PS – For tight hips, I also recommend you check this out.

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

Simple recovery for lifters and athletes

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daily 3-to-6 min flexiblity / mobility routine

A old friend of mine shared a picture of our varsity football team, from my junior year of High School, on social media a few days ago.

Man, that brought back some memories.

And it made me think about both how much has happened in the last 20 years, as well as how fast the time has flown by!

It also made me think about how, in those days, I would roll into the weight room, and start lifting … with no warm up whatsoever.

We did do some stretches as part of our training – like before practice and stuff – but they were far from targeted and specific. It was more like time to shoot the shit, than anything.

Thing was, it didn’t seem to really matter all that much.

At age 16, you body bounces back so fast from workouts, you are good to go.

But NOW … well, it’s is a totally different story.

For example, if I did the deadlift workout I did this earlier this morning without warming up, I would NOT be doing good right now.

And just as important, is proper flexibility and mobility work, after your workouts, and on your off days.

No one seems to have time to do it … but it’s KEY if you are looking to speed up recovery time, improve performance, and reduce chronic pain.

So that’s why I came up with this:

REGENERATE

REGENERATE is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

For example, there are sequences to help you recover from:

– A workout where you did a lot of KB swings
– A hardcore sprinting session
– A big overhead pressing day

And many more.

Check it out using the link below, and get it at special “pre-release” pricing while it’s up:

http://forestvance.com/regenerate

And remember that if you want to reduce and manage pain, that if you want to reach your goals faster, that if you want to improve everything you do – focus on recovery! It’s key!

– Forest Vance, MS
Certified Corrective Exercise Specialist
Creator, REGENERATE

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Win a FREE Copy of REGENERATE

11.9.17 UPDATE

THANK YOU to all the folks who entered the contest to win a free copy of REGENERATE!

I read all of the entries personally. I so appreciate your kind words and am so grateful to have the opportunity to serve you in your journey to better fitness. If the work I do and what I create helps improve your life even just a little bit, it’s all worth it!

But as tough as it was, we had to pick 2 winners.

Big congrats to … Christine and Pat!

We will get the REGENERATE program to you right away.

Thanks again to everyone else who entered the contest. If you would like to purchase the program, it is now available – at pre-sale pricing for the 1st 100 customers – using THIS LINK.

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I am putting the finishing touches on a brand new program, called REGENERATE.

rege_copy

It is a simple recovery program, designed specifically for lifters and athletes.

It is a combination of yoga poses, static stretches, core exercises and more combined into simple sequences that take 3 to 6 minutes to do, that require no special equipment.

Not to mention, they will also help you reduce chronic pain, improve mobility / flexibility, and feel amazing!

For example, there are sequences to help you recover from:

– A workout where you did a lot of KB swings
– A hardcore sprinting session
– A big overhead pressing day

And many more.

Now the full program will be available tomorrow, Wednesday, November 8th, 2017 … but as we get the finishing touches of the delivery process ironed out, and simply as my of saying THANKS to YOU, a loyal FVT blog / newsletter reader, I’ve decided to give away TWO free copies of the program.

All you have to do to win your copy is leave a comment on this post detailing (in 250 words or less) how you think the REGENERATE system would improve your quality of life.  Tell me why you need access to this information at this point in your life.

I’ll have my assistant go through and pick the winning submission, so the contest is as fair as possible. And all I’ll ask for is a little feedback from the winner after they’ve gone through the program.

Leave a comment below to get entered to win … and keep an eye on your e-mail inbox to get first word of when REGENERATE goes on sale!

Thanks –

– Forest Vance, MS
Certified Corrective Exercise Specialist
Creator, REGENERATE

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