Memorial Day KB/BW Workout

Posted on May 27, 2013 by admin

Enjoy your Memorial Day party, BBQ, or whatever else you may have going on – but don’t forget to take a moment and thank a veteran for his or her service.  We don’t do it enough – and that’s what today is really all about.

Now, you very well be enjoying some cheat foods today, or other stuff that’s off of your normal eating plan.  That’s why I’ve “cooked up” a special Memorial Day workout for you.  Hit it up before the party starts to burn a few extra calories …

 

Memorial Day KB/BW Workout

  • Start with two exercises – kettlebell swings and push ups.  Do 25 reps of each, 20 reps of each, 15 reps of each, and 10 reps of each, alternating back and forth between exercises.  Take as little rest as possible.
  • Next, move on to pull ups or inverted rows and KB goblet squats.  Do these two exercises in the same fashion as you did the two exercises in the last set.
  • Now you’re going to need two kettlebells of the same size – you should be able to press them over your head comfortably about ten to twelve times.  Start with a 20 yard farmer’s walk with the weights at your sides.  Without setting them down, do 10 bent over rows.  Again, without setting them down, walk with them another 20 yards.  Clean the KB’s up to shoulder height.  Do 10 double front squats.  Walk another 20 yards.  Do 10 double KB presses.  Walk another 20 yards.  NOW you can set them down ;)  Repeat one to two more times for a total of two to three rounds.
  • Finish with some high intensity intervals.  Run, bike, etc. for ten rounds of 30 seconds of all-out intensity alternated with 30 seconds of recovery.

That’s it for today.  Don’t forget to thank a veteran for his or her service.  Enjoy the day’s festivities, and hit up this workout to help you burn a few extra kcals before the big party.

Train hard and talk soon -

Forest Vance, MS, CPT, RKC II

If you enjoyed this article, be sure to sign up for my email newsletter!  Just drop your best email address into the box at the upper right of the page to get it now.

Posted in Kettlebells, Workout | 1 Comment

Interview with Muscle Gain Specialist Jason Maxwell

Posted on May 17, 2013 by admin

The following is an FVT Expert Interview with muscle gain specialist Jason Maxwell of JMaxFitness.com:

Can you tell us how did you get involved in the fitness industry?

When I was in high school, I was a skinny fat kid.  I wanted to join the football team, but I didn’t want to get knocked around.  I was searching online for football workouts, and I came across Robert Dos Remedios’ book, Power Training.  I ordered it and that book changed my life.

I graduated highscool with honours and then went to university for aerospace engineering.  Because of this, I can successfully say that I’ve heard every single rocket science joke in the book.  While at school, all my classmates would go home and read about spacecraft and airplanes.  Myself?  I’d go home and read Mike Boyle and Pavel.

During second year, I obtained my personal training certificate and started training people.  I started my blog and the rest is history.  I now have a Bachelor in Engineering and I run my training business online, while training the select few clients in person, here in Toronto.  90% of my current clients are looking to build muscle, so I guess you could say that I am a muscle gain specialist.

What is the biggest myth you encounter every day in the fitness industry?

Lately, there’s been new research showing the short intense sprint sessions are superior for fat loss.  Now, I’m not talking your regular intervals here.  I’m talking all out, 110% effort, sprints.  If done correctly, you should feel like you’re about to die after doing a single 10-15 second interval.  Last week, I had a guy pushing a sled with only 110lbs extra weight added and it almost killed him.  They key is to go as fast as possible.  Try four rounds of 10-15 seconds on and 2 minutes off then progress up to eight rounds.

The research is showing that fat loss is through the roof when compared to traditional cardio.  On top of this, test subjects are even gaining muscle, and this is from bike sprints.  Imagine being able to lose fat and gain muscle at the same time; solely through exercise.  This is a very powerful tool.

What crucial mistake do people make when they decide to undergo a program such as yours or any other?

Not using a program such as mine sooner!

All jokes aside, a lot of people still neglect form (this is with my ebooks), even though I always mention specifically that correct form is of utmost importance.  Here’s the deal, you never want to get injured in the weightroom.  What you do in the weightroom should bulletproof your body and prevent you from getting injured in everyday life.

I think a lot of guys get caught up with their egos and want to add more weight to the bar, even though their form isn’t picture perfect.  My argument is that if your form is amazing and you’re able to produce enough muscular tension, you will see incredible gains in muscle mass and strength by using lighter loads.  Once form is spectacular, it is then appropriate to add weight.  This will lead to even greater size and strength gains.

What is the best exercise that people are NOT doing, and should be?

Bulgarian split squats, hands down.  Once you get the technique down, you can really load this baby up.  I’m talking 90lb dumbbells in each hand.  You want a real leg builder?  This is it.

I think a lot of people got caught up saying squats are the king for building leg size, but the problem with squats is that your spine is your limiting factor.  This means you can’t really overload the legs on squats.  On the other hand, you can really overload the legs on Bulgarian split squats because there isn’t as much loading on the spine, and you don’t need as much compressive core stability, instead it is more rotational.  Don’t get me wrong, squats are a fundamental human movement and should be done every day, but they don’t have to always be loaded.

If you’re looking to add size in your legs, try Bulgarian split squats instead of back squats.  Give them an honest shot for at least 6 months and you will be rewarded 10-fold.

Can you provide my readers with a sample workout, done in your style, to try on their own?

Ya, sure.  With regards to the Bulgarian split squats above, I might as well show you how I would plan a sample leg session designed for strength and mass.

Exercise

Sets

Reps

Rest

Tempo

Loading

1A: Bulgarian Split Squat

10

3

40 sec

30X0

Use your 5RM

1B: TRX Hamstring Curl or Glute Ham Raise

10

3

75 sec

30X0

Use your 5RM

2: Goblet Squat

1

As many as possible

n/a

20X0

Use your 20RM

On paper, this workout may not look that sexy.  You’ll be surprised at the results though.  I would recommend doing this workout 4-6 times before going into a new phase based more on reps in the 8-12 range.  You’ll find when you start lifting in the 8-12 range again, you’ll be much more stronger.

The reason I like the 10 sets of 3 reps approach is because it allows you to get stronger, but also increases muscular size.  My philosophy with muscle building is that everything you do should directly relate to your goal of muscle building.  Obviously, pure hypertrophy phases will have the sole goal of muscle building.  When doing strength or fat loss phases, I still like to use methods that will build muscle.  Hence, using 10 sets of 3 reps or the intense sprint sessions I spoke about earlier.

Author Bio

Jason Maxwell – Muscle Gain Specialist – is an Aerospace Engineering graduate and currently an NSCA-CPT and nutritionist from Toronto, Canada. He went from a skinny fat kid to ripped adult and it’s his passion to help others make the same change. Check out his free muscle building e-book at http://www.jmaxfitness.com/books/6-day-mass-blast/

Posted in Expert Interviews, Workout | Leave a comment

How I Work Out My Abs

Posted on May 13, 2013 by admin

Most people think of crunches, sit ups, leg lifts, etc. when they think of training their abs.

Turns out, this is NOT the best way to train your abs.  It’s with total-body, “functional” movements.  This is better both for your long-term spine health, AND short term fitness results!!

I posted an article and video on this topic a short time ago, and got a great response from it – so I have “part two” for you today – another sample ab workout, done in this style.  Check out it out:

Video Recap

Crunches, leg lifts, all of your traditional ab exercises … those are bad for your back. More and more research is showing that there are much better ways to train your abs. So today I’m going to show you an example of total body core circuit that you can do that doesn’t involve crunches or leg lifts.

So we’ve got four different exercises. We’re going to start with a plank hold. We’re going to go elbows underneath the shoulders, looking between the hands, up to the toes and drive the heels back. Tighten the lower body, tighten the abs, lock in the upper body as well. We’ll do a thirty second hold from right there. That’s our first exercise!

The second one is a bird dog. You’re going to go hands underneath the shoulders, knees below the hips, make sure you are in a neutral spine position. Do a couple of these, round the back this way and arch the back that way to find your middle position. Maintain that neutral spine through the exercise. So right arm, left leg goes up – hold for a second at the top and then left arm, right leg goes up and hold for a second at the top. Ten of those each side.

So that’s a thirty second plank and ten opposite arm and leg raises each side.

Then we’re going to go with a thirty second side plank. Feet are stacked, elbows underneath the shoulder, feet stacked on top of each other. Arms up, hips up high. Leverage yourself with that bottom shoulder up and away from the ground so you can get those hips up as high as you can. Thirty seconds of those on each side.

Then we’re going to go with a knee to elbow mountain climber to finish off. Hands stacked underneath the shoulders, knees are going to come up and touch the same elbow. Ten on each side.

So there’s your total body ab functional circuit. Do anywhere from one to three rounds of that. It’s a great way to finish off a workout and get some extra core work, save your back and train your abs in the best way possible!!

 

If you enjoyed this article on “How I Work Out my Abs” – be sure to sign up for my email newsletter and grab your FREE copy of my Beginner’s Guide to Kettlebell Training!  Just drop your best email address into the box at the upper right of the page to grab it now.

Posted in Miscelany, Videos, Workout | Leave a comment

20 Minute Home-Based KB/BW Workout

Posted on May 5, 2013 by admin

IMG_2018

Yep, that’s me.  Three over from the right.  I walked a full mile in those bad boys yesterday.

The picture above is of me and my Walk a Mile in Her Shoes team members.  Walk A Mile in Her Shoes is an international event in which men embrace the opportunity to raise awareness about the serious causes and effects of sexualized violence. I joined over 500 other Sacramento, CA business leaders, elected officials, students and more to run, walk, and/or limp a full mile in high heels shoes.

The event was a great success.  We raised a total of over $200,000 as a group.  I also have a new found respect for women who walk in high heels shoes on a regular basis! :)

Moral of the story, and why I am even sharing this with you … I expected to be super sore today. I walked around in those crazy things for maybe 30 mins before the event, led our team through a warm up in the heels (which included squats, burpees and jumping jacks – see below) – and even participated in a push up contest afterwards at the bar where we were celebrating a job well done (THAT‘s a story for another day … )

IMG_0016

Interestingly however, today, I am really not sore at all. And I’m convinced that the biggest reason for this, is the difference in my approach to training now, vs. how I used to.

Back in my high school and college days, I took a much more “traditional”, bodybuilding-style approach to my workouts. I would train with both free weights and machines, and largely focus on training specific body parts. I DID get strong, and better at the specific moves I was doing … but looking back, there wasn’t a ton of real-life carry over. In other words, I never felt like my strength in the gym helped much in the real world.

This has totally changed in recent years. Now I train all of my muscle groups at once, and focus on athletic-based movement patterns, rather than isolating specific muscle groups.

I feel prepared for whatever life throws at me nowadays. I am strong, and in great condition, at the same time. And the end result is, I can do things like play a pick up game of basketball, or run a 5k, or walk/jog a mile in high heels, or whatever else I like to do – and be in great shape to do it!!

To be a little more specific about how I program my workouts these days, and to show you what I am talking about here, I thought I would break down the training session I did for you this morning.

(This workout, BTW, is from my friend Shawna Kaminski … she has a new program coming out this week that takes you through short, intense, home-based workouts like this one … and the program is in FOLOW ALONG VIDEO format.  Very cool. I’ll have more details on that coming for you very soon.  Stay tuned.)

20 Minute Home-Based KB/BW Workout

  • KB swing (35 seconds)
  • spiderman push ups (35 seconds)
  • goblet switch lunges (35 seconds)
  • pull ups (35 seconds)
  • sit outs (35 seconds)
  • plank hold (35 seconds)

Repeat circuit five times, with seven seconds of transition time between exercises.

So, that’s all I got for ‘ya today. Training like this is THE way to go, if you’re looking to change your body, get into great overall shape, and be ready for whatever life throws at you. Hope you enjoyed today’s post, and talk soon -

Forest Vance, MS, RKC II

PS - If you enjoyed the workout in today’s post, stay tuned for a new program coming later this week with workouts like these in follow-along video format. And if you’d like first news of when it’s available, make sure to sign up for my email newsletter by dropping your name and best email address into the box at the upper right of the page!

Posted in Miscelany, Workout | Leave a comment

Movement Progressions to Burn More Fat, Faster (new video)

Posted on April 29, 2013 by admin

The other day, we touched on the idea of kettlebell exercise alternatives – that is, scaling or modifying the exercises in a workout, to make them harder or easier, for your own exact fitness level and goals.

Today I want to re-visit this idea – because it’s SO important, for not only safety, but for optimum fat loss results.

See, if you know how to modify a workout to your level, it gives you the ability to perform nearly ANY routine you find – no matter your ability and/or training skill.  And this is pretty cool! :)

For example – in my boot camp classes, I give folks an extreme version, a regular version and a beginner version of every exercise we do.  So folks that have been training hard for months or years can pick the hardest version, intermediate-level folks can pick the medium-intensity version, and beginners can pick the “entry level” version.

I have a video for you today – from fellow RKC and fitness expert colleague of mine, Tyler Bramlett – where he breaks down this same concept, but in a slightly different way.  ALL of his programs are based around this idea of what he calls “movement progression” … it’s some good stuff.  Watch the video and see for yourself:

>> Click here to check out Tyler’s Movement Progression Systems <<

Thanks for watching, have a great Monday, and talk soon -

Forest Vance, MS, CPT, RKC II

PS - If you like the ideas Tyler presented in the video above, definitely check out the sale he has going on all of his programs for the next day or so:

=> Click here for Tyler’s Warrior Workout “baby sale”

Posted in Workout | Leave a comment

How to Build a Home Gym on a Budget (part 3)

Posted on April 6, 2013 by admin

photo (10)

“Level 3″ home gym set up

Here are links to the first two parts of this series, in case you missed ‘em:

=> Building a Home Gym on a Budget (part 1)

=> Building a Home Gym on a Budget (part 2)

 

Okay – to recap – so far, we have:

  • A dedicated space to get your workouts at home
  • Deep knowledge of body weight training movements
  • A high quality interval timer
  • Kettlebells
  • A pull up bar, suspension trainer, or Lebert Equalizer
  • Knowledge of how to use your kettlebells

And that should put us at right around the $500 mark. So we got roughly $500 left to spend in our $1000 budget …

 

Building a Home Gym on a Budget – Level 3 ($1000)

My answer of how I think you should spend your last $500 may shock you.

The first thing you need to pick up, for your level three set up, is an Olympic bar and a basic plate set (standard is 300 pounds worth).

Why?

Sooner or later, you’ll need to do some real strength work. Strength is the foundation that all else is built upon. And the best way to get strong, that I know of, is with a barbell.

See, the thing is, these short, intense, metabolic-type workouts that are so popular these days are awesome.  I personally love them.  You probably do, too.  They leave you drained, lying in the floor afterwards in a pool of your own sweat, feeling smoked – and like you got a fantastic workout.

And they are great!  You can burn tons of fat with them, and get into great shape.

BUT – you NEED to included some max strength work in your overall scheme as well.  You need to do heavy squats, pulls, and presses.  You will not have the core, pre-requisite strength to perform your body weight/kettlebell/etc. movements at a high intensity and with great form, if you don’t.

Now. You should be able to pick up a decently good quality Oly bar and set of weight plates for around 300 bucks.  I have a set that I got used for actually a little less than that … the quality on it is great, and it has lasted for year.

You could easily spend a lot more than that on a higher-quality bar, bumper plates of you wanted to go that route, etc.

But as a starting point, you can check out some different brands and options here:

=> Barbell and weight plates

 

Now we have a couple hundred bucks left.  The way I see it, at this point, it comes down to personal preference, specific goals, etc. – not necessity.  Here’s a couple of items that you might consider:

Power rack - depending on how far you get into barbell training, could be a very usefull tool. Could also potentially double as a pull up bar, and save you a few $.

Dumbbells – Good addition to your current set up. Consider going with something like PowerBlocks to save space and for more versatility.  We have a pair of these in a back space at my training studio, and they work great.

Resistance bands – Another great addition, and very versitile piece of equipment. Also if you travel much, these are awesome. I always take a couple of bands with me when I travel.  Also, use them on a daily basis in our boot camps.

>> Check out the high quality continuously-looped bands by clicking here <<

Medicine balls – Can do lots of different things with these puppies

Jump rope – good way to mix things up in your conditioning sessions – can probably grab one for ten bucks or so

More KNOWLEDEGE – Check out this page for a fantastic list of resources for just about any fitness goal you can think of:

>> Over 38 programs for fat loss, lean muscle gain, and much more <<

And that about does it! Like I mentioned earlier, I had a lot of fun doing this post series. And I really hope it helps you get the most out of your home training space.  For about $1000, we have built out a complete space that get you to almost any goal you can think of.

Train hard, and talk soon -

Forest

Posted in Miscelany | 1 Comment

How to Build a Home Gym on a Budget (part 2)

Posted on April 5, 2013 by admin

Couple days ago, we covered the first installment in our “how to build a home gym on a budget” series.

If you missed that one, see it here:

=> How to Build a Home Gym on a Budget (part 1)

Remember, we are breaking down our budget home gym into “levels” – meaning, starting with the most bare-bones of equipment options and cost, and moving up from there. Each level builds on the previous, so that you can assemble your home gym over time, if you wish, starting with just the most critical items first.

To review, level one (under $100 investment) included a dedicated workout space, a deep knowledge of body weight training basics, and a quality interval timer.

Today, we’re on to level 2 …

 

How to Build a Home Gym on a Budget – Level 2 (under $500)

The first piece of workout equipment you’ll be picking up in level two is … you guessed it … kettlebells! :)

The KB is very versitile. It can be used to train all of your major muscle groups. You can use it for both strength and conditioning applications. That’s why you’ll get a KB or two first thing in level two.

Now a REALLY common question I get is about what size kettlebell to buy when you’re starting out. So much so, in fact, that last year, I did a video on it. See that video here:

=> What Size Kettlebell to Use

An important point that I cover in the above video/post is that you CAN start with a single ‘bell – and in fact I give a recommendation for what size to go with, if you are only going to get one – but that if you really want to start off right, you gotta get at least two, of different sizes. Then, as you get into your training, you can start building, realize what additional sizes you need, if you want to get doubles of the same size, etc.

Another question folks have frequently is what KIND of kettlebell to get. As in, should they invest in a more expensive one, or go with a cheapey from the local superstore. I got the answer to that one for you, too, in this post:

=> The Real Truth About Buying a Kettlebell

Just to be fair, let’s say that you get a couple of high quality ‘bells, and you’ve dropped a couple hundred bucks on ‘em. From last time, you have a dedicated workout space, some body weight training study materials, and a high quality interval timer. So you are down about $300 at this point.

(BTW, horse stall mats are an AWESOME way to go if you need some cheap but high quality gym flooring.  You can get ‘em for 30 or 40 bucks each at a local tractor supply, and they are great. We just put a couple of them in a back workout space we have at our studio, and they are working great – and about 1/4 of the price of the gym flooring we originally put in! :) )

The next and final thing I would grab in the level 2 phase of building your home gym on a budget would be some kind of body weight pulling apparatus.

It largely depends on your current fitness level, as to what type of body weight pulling apparatus you should start with. If you can do a few standard pull ups currently, you should go with a pull up bar. There are quite a few options out there – you could go with a door pull up bar, one that is mounted on the wall, or even one that is free standing.

If you are not at the level of doing pull ups, and really not even close, you should start with a piece of equipment that will allow you to do inverted rows – some kind of suspension trainer, like a TRX, or something like a Lebert Equalizer.

I ultilize both of these apparatuses in my boot camps on a daily basis – they allow for a lot of flexibility and some great work with body weight pulling movements for folks that haven’t worked up to doing pull ups for reps yet.

Learn about the TRX here => TRX

Learn about the Lebert Equalizer here => Lebert Equalizer

You are going to spend a couple hundred bucks on a solid pulling device, at least, depending on what you go with. So, now you’re at around $500 …

Hopefully, if you got a good deal on your stuff, you have a few $ left over. And as you know, KNOWLEDGE is king. Learn all you can about how to best utilize your equipment. You will get SO much more out of it. Get some solid courses on kettlebell training, more body weight stuff, etc.

My own “flagship” program on kettlebell training also includes a lot of info on body weight training – this is a good one to check out if you haven’t yet:

The 10×10 Kettlebell Solution

Okay! That’s about it for today. Next time, we’ll be back with our third and final installment of our How to Build a Home Gym on a Budget series. Thanks for reading, and talk to you soon -

Forest

Posted in Miscelany | Leave a comment

How to Build a Home Gym on a Budget (part 1)

Posted on April 3, 2013 by admin

home workout space idea

“Level 2″ home workout space example

Do you do most – if not all – of your workouts at home?

Are you trying to figure out how to get the most bang for your $ in putting together your training space?

Then this post series is going to be VERY useful for you.

See, I’ve always been a firm believer in the idea that you don’t need a lot of fancy equipment to get a great workout at home.  You just need the right stuff, and need to know how to use it properly.

In this post series, I am going to show you how to build a home gym on a budget.  In fact, we are going to shoot for total spend of $1000 or less – because I honestly don’t think you need more than that to get everything you need – and, it will make the exercise more fun! :)

To further break things down, we’ll do it in “levels” – starting with the most bare-bones of equipment options and cost, and go up from there.  I’ll make sure that each level “builds” on the previous, so that you can assemble your home gym over time, if you wish, starting with just the most critical items first.

And we’re off …

 

How to Build a Home Gym on a Budget - Level 1 (Under $100)

Okay. You want to start working out at home. The first thing you will need is a solid dedicated workout space. I am a big believer in setting aside a special space for your workouts. If you are trying to bust out an intense body weight circuit in the middle of the living room, and your cat is trying to crawl underneath you while you do your push ups, and your phone keeps going off and distracting you, etc. – it’s going to take a lot away from your workout.

Even if it is a little corner of a room you have in your house, or a little space in the garage, carving out a dedicated workout space for yourself will go a long way to optimizing the time you have for your training sessions.

 

The second component of your level one space is body weight training knowledge.

I know, I know – this is not a piece of workout equipment :) BUT – if you have a deep knowledge of how to train with your own body weight – you really don’t need a
lot of equipment to get a great workout.

Let me tell you a little personal story for illustration purposes.  About four and a half years ago, on my honeymoon, we were on the Hawaiian Island of Kauai – and there was not a gym to be found. And at that point in time, I really didn’t have a great grasp of body weight training, beyond the basics. I remember freaking out, feeling like my muscles were shrinking, and driving like 30 minutes, 15 miles across the island and back to a gym, just so I could get a workout in.

Over the last few years, I have studied and learned a lot when it comes to body weight training – and now, when I travel, I never worry.  Because I know if worse comes to worse, I can always do a body weight – only workout, and be just fine.

All this being said, the fastest, easiest, and frankly best way to learn about body weight training is to get one (or several) complete courses on it. Study them, learn the basics of body weight – only training.  And you’ll have knowledge that will last you a lifetime.

Here are three of my favorites to get you started – find one that resonates with you, get it, study it, and starting getting some body weight training knowledge under your belt:

=> The No Gym? No Excuse! Death by Body Weight system

My own personal system for getting strong with nothing but your own body weight

=> PROJECT: Mobile and Hostile

Athletic-based body weight system from hardcore coach Travel Stoetzel

=> Body Weight Finishers

Awesome body weight – based program from Mike Whitfield of workout finisher fame

 

The third and final recommendation I have for you when it comes to building your level one training space is to get a high quality interval timer.

When you are setting up and timing your workouts, you can use your watch or an app on your iPhone. This is fine.  BUT – if you are really serious, and want something that is convenient, and durable, and much more – I suggest you pick up a gymboss timer.

This is a great tool. I use mine at literally every boot camp/group training class I teach (five per day) and love it. I don’t feel the same without it.

The Gymboss just allow for SO much more flexibliy and custom programming that do a basic watch or timer.  And they’re like $20 – so you have no excuse! :)

Learn more about the Gymboss and order one online today here:

=> Gymboss interval timer

Okay! That does it for part one of our how to build a home gym on a budget series. I’ll be back soon with part two. We’ll pick up our first piece of training equipment (can you guess what it might be? :) ) and much more. Stay tuned -

Forest

PS - If you liked this article, be sure to sign up for my f.ree email newsletter … you’ll get tips and tricks like the ones in this article sent to you several times each week!  Just drop your best email address into the box at the upper right of the page to get signed up now.

AND – if you know anyone else who might benefit from this info, feel free to pass it on, too :)

Posted in Miscelany, Motivational, Workout | Leave a comment

New FVT Nutrition Challenge Report (free)

Posted on March 28, 2013 by admin

At my Sacramento, CA fitness center, during a week of each month, we announce a nutrition challenge. In six month “cycles”, we touch on all the basics of clean eating … and if you take every challenge, after six months, you’ll have build a foundation of healthy habits!

In this new guide, you’ll find all of our nutrition challenges in one place. You can progress through them at your own pace, as fast or as slowly as you like.

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Now. We have talked a lot about Mike Whitfield’s new Workout Finishers 2.0 program over the course of the last few days. What I have decided to do, as my way of saying “thanks” for grabbing a copy of Mike’s program on my recommendation, is offer you my FVT Nutrition Challenges report – free! – when you buy the new finishers program through my link.

If you have already purchased the program, email me with your details, and we’ll get you going.

If not, hopefully this free added bonus content will help sway your decision! :)

Just email my assistant at fvtraininfo@gmail.com with your Clickbank order#, and we’ll send you your free copy asap.

Oh – and also, when you pick up a copy of Mike’s system, in addition to my free bonus, you’ll also get:

  • 51 “plug and play” finishers you can use with ANY workout
  • A FREE exclusive bonus from Mike W., “Metabolic Chaos”

This 4-week full workout program includes the infamous “Done in 21” conditioning density circuit. You can even replace any of the finishers in this exclusive program with one from the Workout Finishers 2.0 system.

Mike is giving you the blueprint to not only lose fat, but to keep it off – FOREVER.
And right now, you can get all 51 of his secrets PLUS his exclusive 4-week program for just $20.

==> 57% OFF Workout Finishers 2.0 + Metabolic Chaos (FREE)
LINK EXPIRES TODAY

This system has literally killed boring interval training and takes just a fraction of the time. Mike was even asked to contribute to the Men’s Health Big Book of Getting Abs using his system.

Last Chance ==> 57% OFF Workout Finishers 2.0 PLUS Metabolic Chaos

Thanks, and talk soon -

Forest

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5 Minute “Finisher” Video

Posted on March 26, 2013 by admin

Perhaps this is the weirdest, most effective way to end your workout… EVER.

It’s called the “One by One” finisher and it only takes 5 minutes. But thanks to what’s called “metabolic stacking”, it’s just as effective (but way more fun) than 30 minutes of cardio!

Intense 1 X 1 Finisher Video here <== WARNING – it’s harder than it looks

It only takes 5 minutes and it’s the perfect finisher to any workout or as an off day conditioning workout. After all, Mike Whitfield proves to you that you don’t need a fancy gym – because he does this finisher in a hallway!

5 minutes, 5 exercises, 1 rep each (yes, ONE)

Get the entire circuit on video here

Enjoy the video, and talk soon -

- Forest

PS - I actually gave this one a go myself today … and it is unlike any body weight circuit I have done.  But it’s kinda cool at the same time … give it a go, and let me know what you think.

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