My Personal Workout Plan

Today, I turn 35.

It’s the oldest I’ve ever been! 😉

Seriously – I am full of gratitude, for all I have in life.

Above ALL else, I am grateful for my good health, my family, and my friends.

And I get asked often what I do for my personal workout routine … so I thought it would be a good time to share what I’m doing to:

— Get strong
— Build muscle
— Stay reasonably lean
— Maintain an overall solid level of fitness
— Do it with approx 4 training sessions per week of 20-30 mins each

*BTW – I have put my personal workout plan and phiolosphy into a training program called Basement Badass – and I have put it on sale for my birthday weekend – details and snag your copy here:

=> Basement Badass Birthday Sale

Here’s an overview of what my training looks like these days:

1 – Mobility / Flexibility (daily)

Each morning first thing … and before all of my workouts … and at the end of my workouts … and at random times throughout the day, every day … I do flexibility and mobility work!

This is a combo of:

— foam rolling
— joint mobility
— static stretching
— dynamic stretching

And more.

Here is an example of what I might do before a workout:

This helps BIG time with any nagging aches and pains.

But also, I find that it just helps me do my workouts BETTER … and I get more out of them as a result.

2 – Strength Training (3-4x per week)

I base each strength training day around one of the following lifts:

— Deadlift – sumo or conventional
— Squat – front or back
— Bench press
— Military press

And I will progress my rep range / intensity level in an intelligent way over time.

For example – I might do 4 sets of 5 reps on the deadlift at 80% of one rep max.

The big barbell lifts are hard to beat when it comes to getting and staying strong and muscular!  And that’s why they continue to be a staple of my training.

3 – Metabolic Conditioning (3-4x per week)

I follow up this main lift with a metabolic conditioning circuit using COMPLIMENTARY bodyweight / kettlebell / conditioning movements.

This is to maintain a high level of conditioning and fitness, as well as to burn fat and stay lean!

This portion of the workout will hit movement patterns that are NOT hit in the main lift.

Something along the lines of:

— 5 goblet squats
— 10 spiderman push ups
— 15 swings
— 20 mountain climbers

Get as many rounds as possible in 10 minutes

4 – “General Conditioning” (2-3x per week)

I also do 30-45 minutes, 2-3 days per week of “general conditioning” – type cardio each week.

This is something I enjoy, first and foremost … I will typically jog or ride my bike.

Doing activity you actually LIKE is great for many reasons – one, you are far more likely to stick with it for the long term … two, a variety of movement patterns are great for keeping you healthy and moving great … and much more.


So NOT complicated … but the focus is on EXECUTION of the basics, progression over time, and maybe MOST importantly, consistency!

And that’s about it for my personal workout plan these days.

If this training style is appealing to you, be sure to check out my Basement Badass program – it’s a full 12 week system that takes you through a program like the one outlined in this post – and it’s on sale for my 35th Birthday Weekend:

=> Basement Badass Birthday Sale

Now I am off to celebrate my 35th with family and friends.

Thanks for reading, and talk soon –

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

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