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:


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


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

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