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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“The Countdown Monster” (ladder finisher #3)

halloween skull kettlebells

Today is Halloween, so I have a special workout for you – “The Countdown Monster”!

You see, if you dislike cardio, but you KNOW you need to do it, because you want to lose fat and be in shape …

… BUT, you don’t do it as much as you know you should, because you don’t really like it, and it takes too much time …

“Finisher” workouts like the one I’m going to share with you today are a great solution.

These special workouts can be used:

— At the end of your favorite workout, to rev up your metabolism and burn extra fat
— As “off day” conditioning workouts to shed more fat or improve your overall conditioning
— For travel workouts as well when you don’t have much time.
— For short burst workouts during the day as well, as long as it doesn’t interfere with your recovery

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Ladder Finisher #3 – The Countdown Monster

Do the following circuit, resting only when needed. In the first circuit, you’ll perform 5 reps of each exercise. In the next circuit, you’ll perform 4 reps of each exercise. Continue in this fashion until you complete 1 rep of each exercise:

Prisoner Lunge Jumps (5/side … 1/side)
KB or DB Renegade Row (5/side … 1/side)
TD Bulgarian Squat (5/side … 1/side)
Regular OR Feet Elevated Pushups (5/side … 1/side)

(You’ll learn how to do all the moves in this workout with the program videos, which you can get HERE)

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Again, workouts like the one I’m sharing with you today are the perfect solution for people who dislike cardio, but want to burn a ton of fat, rev up their metabolism and burn calories for the rest of the day.

Learn how you get get better results, in less time, and have fun while you’re at it!, at the link below:

=> Workout Finishers – 51 Finishers for the Ultimate Afterburn

Happy Halloween –

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

PS – I am not going to bore you with any of the “don’t-eat-the-sugar-today-it’s-too-many-calories” typical trainer tips. If you want to, just eat the damn candy and enjoy it 🙂

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unusual “Anabolic Priming” warm up protocol

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Researchers at Lillehammer University College recruited men and had them follow a bodybuilding- style programfor 11 weeks.

Two days a week, they trained only their left biceps.

On two additional days per week, they trained their legs via anabolic priming protocols followed by a training session for the right biceps.

After 11 weeks, the right biceps, which had been trained during the same session as legs, was significantly bigger and stronger than the left biceps.

1 rep max for the legs and bicep training increased about 10%.

Plasma testosterone was up 10% and GH concentration was nearly 40x more.

The researchers concluded that the excess testosterone and GH due to anabolic priming techniques were responsible for the additional growth and strength in the right arm.

This research is what spawned the idea for this protocol:

Anabolic Priming

Anabolic Priming is a cutting-edge and scientifically-provensystem that unleashes floodsof anabolic hormones in your body, creating the prefect environment for more muscle, better recovery and more strength.

It also prepares and activates your muscles, joints, nervous system, and even your psychology and mind, for any type of workout you are about to do.

An overview of how you would do it looks like:

1 – Begin your weightlifting session with 3-4 sets of deadlifts or squats at 85 – 95% of your 1 RM (if you don’t know your 1 RM, aim for 2 – 6 repetitions). Start with 1-2 warm up sets, working your way up.
2 – Rest no longer than 60 seconds between sets
3 – Perform your traditional combined upper body/lower body routine or split routine as normal

VERY interesting.

This is a very top-level overview of the technique – I recommend you check out the full Anabolic Priming program if you want to try implementing this into your routine:

Anabolic Priming

If you try it, let me know how it goes, okay?

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

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‘I gained 3 pounds muscle but it looks like 12?’ [pic]

It can take years to BECOME big and jacked …

… but LOOKING big and jacked is a different story.

Like bodybuilding, it’s all about the illusion – the appearance of being more big and muscular than you actually are.

This is what you have to do if you want to gain 2 or 3 pounds of muscle, but make it look like you’ve gained 12 or 15.

Here are the big 5 muscle groups you want to focus on, if maximum gainz in minimum time are your priority:

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1 – Shoulders

Shoulders can make or break your physique.

If you have narrow shoulders, even with a big chest and arms, you won’t look impressive.

On the other hand, you could probably have minimal muscle mass on your biceps and pecs, but if your shoulders are round and full, your physique seems more asthetic.

2 – Traps

Having mountainous traps that pop through your shirt is badass and makes you look 10x more alpha than the shredded pencil neck dude flexing his abs.

3 – Upper chest

This is what makes your physique stand out at the beach, when you have your shirt off. There is a BIG difference when you really focus on developing the upper chest, and focus on exercises that hit this area.

4 – Lats

The wider your upper body, the smaller your waist appears … and this is where big lats come in.

You’ll looked jacked when you walk in the room, but ALSO when you’re leaving – because you’ll evenly develop the front and the back of the body.

5 – Quads

If you develop the first four but neglect this one, you’ll become the laughing stock of the gym (and the beach).

It is also part of building a balanced physique. Larger legs make your waist look smaller too, and make you look more balanced all over.

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Now you know what areas of the body to focus on for maximum visual impact.

Check out Hollywood X for a full training system designed to help you look as big and muscular as possible in the shortest amount of time:

http://bit.ly/foresthollywoodx3

Train hard, talk soon –

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

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“Hollywood X” workout (print this off)

The strategy behind Hollywood X is to build the “Hollywood 5” muscles.

Making these muscles a priority in your training program will make it look like you’ve gained 10-15 lbs of muscle, even if you’ve only gained 2-3 lbs.

THIS is how Zac Efron got jacked for Baywatch, and how Chris Hemsworth got jacked for his role in Thor.

The strategy we use to build these muscles is the latest science of High Frequency Training.  The science specifically states that if you want to build a body part quicker, you’ll need to train it more often.

Basically the OPPOSITE of how most people have trained to build muscle for the last 40 years!

ALSO – and this IS based on research – there are certain exercises that will sculpt your body in all the right places.

For example, when you build your chest, the goal is to focus on the upper chest.  This creates the illusion of a bigger and wider chest.

Knowing this fact, a flat barbell bench press isn’t going to be your best chest builder.  You’ll need to use more “unique” exercises.

Finally, the research also shows that each body part has a certain rep range and rest period in which it responds best to growth.

Each muscle group is a mixture of Slow Twitch and Fast Twitch muscle fibers.  Some muscle groups are fast twitch dominant, some are slow twitch dominant, and some are in between.

Hollywood X takes all of this cutting edge science and research and bundles it into one of the most effective training programs you’ll ever try.

Keeping ALL of this in mind, here’s a sample workout from Hollywood X:

1 – Push Press – 3×6; 3 mins rest between sets
2 – Weighted Pull Ups – 3×6-8; 3 mins rest between sets
3 – Incline DB Press – 4×6; 3 mins rest between sets
4 – Lateral Raise – 3×6-8; 2 mins rest between sets
5 – Front Squat – 4×6; 3 mins rest between sets
6 – Barbell Curl – 2×6-8; 1-2 mins rest between sets
7 – Skull Crushers – 2×6-8; 1-2 mins rest between sets

Note: Superset the Barbell Curl with Skull Crushers.  All other exercises are to be done via straight sets.

The workout above is Workout 1, Week 1, Phase 3 from the 3-Day per week Hollywood X workout schedule.

As you can see, the goal of the first 5 exercises is to build the “Hollywood 5” (minus the traps, as we are training them on other days).

The last 2 exercises are designed to build up your arms (as big arms are 2nd most important to the “Hollywood 5”).

The workout may seem simple on paper, and it is, but the whole purpose of Hollywood X is to use the latest science to build a body like a celebrity while STILL HAVING A LIFE.

This means you’ll only train 3 times per week and build an incredible body, using a simple program that is based on science, and works.

Give this workout a try when you go to the gym today, and if you love it, come back and grab Hollywood X on sale here:

=> http://bit.ly/foresthollywoodx

The sale ends Friday at midnight, so don’t miss out on building a body like a superhero.

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

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14 Minute Treadmill + DB Complex Conditioning Workout

I have been in NYC with my Unchained Mastermind group for the last couple of days.

It is exciting to see all the progress MM members are making in the last few months since we met last in Vegas!

We also have been having some fun, and enjoying the city a bit – check out this pic from our sunset sail around Manhattan last night:

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I am doing what I can to keep my own personal workouts going too. What I always do is hit quick workouts early in the mornings before the day gets going, when I am travelling.

Here is what I did this AM – it’s a great one to get in next time YOU are travelling, or even at home or any other time you want a quick, effective, overall total body workout.

It took me just under 14 minutes to get through – can you beat my time?!?

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14 Minute Treadmill + DB Complex Conditioning Workout

As fast as possible:

– 800m Treadmill Run
– DB Bear Complex (5 DB deadlifts + 5 DB hang power cleans + 5 DB squat to overhead press)
– 600m Treadmill Run
– 5 DB Bear Complex
– 400m Treadmill Run
– 5 DB Bear Complex
– 200m Treadmill Run
– 5 DB Bear Complex

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I actually got the idea for this workout from a program in the Freedom Fitness Bundle.

I mentioned it yesterday, but I don’t think I really did it justice.

It is a HUGE bundle of products that you can get at an incredible deal this weekend.

Here is a short list of what’s inlcuded:

– 8 Complete Bodyweight programs – $231.84 total value
– 7 Complete Endurance/Cardio/HIIT programs -$269.95 total value
– 7 Complete Express/Quick/Home Workout program – $289.88 total value
– 7 Complete Flexibility/Mobility/Rehab programs – $350.99 total value
– 7 Complete programs For Men – $207.99 total value
– 7 Complete programs For Women – $271.85 total value
– 7 Complete programs for Weight Loss – $228.95 total value
– 7 Bonus Physical products – $167.20 total value

For $47.

It is truly a can’t – miss offer if you are a workout fanatic or even fitness pro who likes lots of new workout ideas.

Get it at the link below:

http://bit.ly/freedomfitnessbundle

I am back to Masterminding – train hard, talk soon! –

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

PS – Here is a very detailed PDF report on the Dumbbell Bear Complex:

http://library.crossfit.com/free/pdf/58_07_Dumbbell_Bear.pdf

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best multi to take

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For YEARS, I took Flintstone’s Gummies Multiviamins.

It’s true!

I read that it was good to do on forum thread – great place to get your advice, right?!? – and just kept doing it as habit without thinking.

Finally as I got a bit older … and health, energy, and optimum function becomes the priority … I do a bit more research for myself … and it turns out that I could be taking a higher-quality, more appropriate multi vitamin for my needs and goals 🙂

Previnex is the one I take now. There is a WORLD of different in the quality – and the results.

I feel overall an increased energy level and decrease in the amount I get sick, among other things.

Check out the product at the link below:

http://bit.ly/previnexmulti

And use the code “FitnessMonster” at check out for 15% off your first order.

Thanks, let me know if you pick this up, and how it works for you –

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

PS – Previnex has some other top-quality supplements as well, including:

Meal Replacement
Joint Health
Omega 3’s
Digestive Health

They are all top quality and get my stamp of approval.

And your 15% off code will work on your first order with any of their products!

Use the link below:

http://bit.ly/previnexfv

PPS – Maybe the most unique and coolest thing Previnex is doing is their Get Health, Give Health™ Program:

Through our the Previnex Get Health, Give Health™ Program, you’re helping to make a meaningful difference in a child’s life.

For every order, we donate a bottle of children’s vitamins to the most at-risk, in-need children around the world!

17,000 children worldwide die from malnutrition every day. As many as 7,700 die each day from vitamin deficiencies, not starvation.

This is unacceptable, largely preventable, and a crisis that should not exist in our society.

By providing a children’s vitamin to the most at-risk and in-need children, we can do our part to eradicate this horrible issue and the suffering that goes along with it.

At Previnex, we’re committed to making an impact on everyone we serve: from customers, to the most at-risk children around the world. Our goal is to help maximize human potential, fight this horrible injustice, and promote human flourishing. At our healthiest, we’re able to make our greatest impact, and we believe in using our business and resources to promote human flourishing on all levels, especially for the most vulnerable children around the world.

http://bit.ly/previnexfv

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3 ways to get GAINZ – no gym required

farmer walks

You DO NOT need a gym membership to get in shape.

This is what the mainstream thinking, driven by corporate profits, wants you to believe … but it just isn’t true.

However, if you’ve tried getting into shape on your own before, and it hasn’t worked out as you’d hoped, it’s probably not your fault.

Strangely, it’s not due to a LACK of information … but probably TOO MUCH.

Because there is SO much info on working out and dieting out there, it’s hard to know what to believe!

But the truth is, focus on the basics, as well as consistency and determination, will ALWAYS get results.

Where you are training, what equipment you are using, etc – really doesn’t matter, if you know what you’re doing.

Here are 3 ways you can get your GAINZ – no gym required:

1 – Bodyweight Workouts

You can do bodyweight workouts like this one ANYWHERE, using nothing but your own body as your gym:

15 bodyweight squats
10 push ups
5 burpees

5 rounds for time

=> Get a full 12 weeks of “no gym” workouts here

2 – Hill Sprints

Hill sprints are safer than standard sprints, they improve your running form, and they are amazing for burning a ton of fat in a short amount of time.

Jim Wendler has talked about his goal of working up to the number of carries a running back would want in a football game – and I LOVE this idea.

So you’re doing a minimum of 20, and working up from there.

Also check out my book No Gym? No Excuse! for more specifics, and for different hill / interval sprinting workouts that you can do anywhere:

=> No Gym? No Excuse!

3 – Kettlebell Workouts

There is a park in our neighborhood where we take our kids regularly.

I have made friends with several of the parents of the other kids who go there.

Recently, I’m chatting with one of the dads. He knows that I am a personal trainer, and he starts asking me about what workouts he should do to lose some body fat, gain some muscle, and get into shape.

He says that he REALLY wants to get into better shape, but he has limited available time, space, and training equipment to work with.

I got to thinking, kettlebell training would be PERFECT for him.

Because he could use get a kettlebell or two, train in his garage or back yard, spend no more than 90 minutes per WEEK – and get killer results.

Click here to see my full 12 week kettlebell / bodyweight – based program.

There you have it. 3 ways to get GAINZ – no gym required.

You don’t need fancy equipment to get results, just hard work and determination.

Get started today!

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

PS – Pick up a copy of No Gym? No Excuse! for a full 12 week kettlebell / bodyweight – based program – it’s on sale now:

=> No Gym? No Excuse!

PPS – Posted this yesterday on the Kettlebell Basics Facebook page, not sure if you saw it:

I am not a big “supplement guy”. But with an increasingly aching joints from decades of competitive sports and heavy lifting, lately I have been more open minded to trying things that might help.

http://bit.ly/previnexjointhealth – use code “FitnessMonster” for 15% off

I have been taking this Joint Health Plus supplement from Previnex for the last 6 weeks or so, I think it has made a real difference. My knees and shoulders feel significantly better, I am in the middle of prepping for a Spartan race in early October, and now is the time when traditionally the hard training starts to catch up with me.

If you have achy joints and are open-minded, give this a try. It’s certainly worth ordering a bottle to see if it works for you.

Get 15% when you click the link below to order and use the coupon code “FitnessMonster”:

http://bit.ly/previnexjointhealth

Posted in Kettlebells, Workout | Leave a comment

Minimalist Muscle – 42 Day Challenge is LIVE!

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If YOU:

– Are short on time
– Are training with limited equipment
– Do your workouts in a small space – like your living room, or in a corner of your garage

… and you are FRUSTRATED, because you feel like these are obstacles getting in the way of you getting into the physical shape you want to be in …

The Minimalist Muscle – 42 Day Challenge is for YOU!

You see, there is a park in our neighborhood where we take our kids regularly.

I have made friends with several of the parents of the other kids who go there.

Recently, I’m chatting with one of the dads. He knows that I am a personal trainer, and he starts asking me about what workouts he should do to lose some body fat, gain some muscle, and get into shape.

He says that he REALLY wants to get into better shape, but he has limited available time, space, and training equipment to work with.

I got to thinking, and realized that he is not alone. That these are very real obstacles to getting in shape, for a huge number of people.

But they truly do NOT have to be!

Because the simple truth is that you do NOT need hours per day, lots of fancy equipment, or a gym membership to get results.

Literally – you can probably use equipment you already have, train in your garage or back yard, spend no more than 90 minutes per WEEK – and get killer results.

All you need is dedication, effort, consistency, and a solid plan.

And that’s why I came up with the Minimalist Muscle – 42 Day Challenge.

Here’s how it works:

– Start the process by clicking the link below, and submitting your application.

– If you are accepted, you’ll get a complete “minimalist” training plan designed to help you build muscle, lose fat, and get into top shape, in 42 days.

– You’ll need a couple of kettlebells OR dumbbells, and access to a pull up bar OR a suspension trainer to do the workouts. They will take you about 20 minutes to complete, 4 days per week.

– You will get a new workout delivered to you each week during the program.

– You’ll get an extremely detailed breakdown of the workouts in written form, as well as links to video walk-thrus of how to do all the exercises in the workout plan.

– You’ll also get a meal plan to follow for the 42 days, to help you reach your goals even faster.

– I will require that you check in regularly, saying how your workouts are going, how your diet is going, etc.

– Any time you have a question, you can post that too, and I will get right back with you. This is the serious accountability that people need to truly get the results!

– If you have questions about your form / technique on any of the exercises in the program, you can post a video of you doing the movement to critique.

This is not just a plan for you to follow. It’s a true coaching program, where I hold you accountable to getting your workouts done, and help you every step of the way.

If you are interested, fill out the application form below, and we’ll see if we can get you in (The cost for the Minimalist Muscle – 42 Day Challenge – IF you are accepted – is a one-time payment of $99):

http://bit.ly/minimalistmuscle

Look forward to hearing from you! –

Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Level 2 Certified Russian Kettlebell
Certified Progressive Calisthenics Instructor
Certified Fitness Nutrition Coach
ForestVance.com
ForestVanceTraining.com

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Minimalist Training for SERIOUS GAINZ [sample workout]

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There is a park in our neighborhood where we take our kids regularly.

I have made friends with several of the parents of the other kids who go there.

And last night, I’m chatting with one of the dads.

He knows that I am a personal trainer, and he starts asking me about what workouts he should do to lose some body fat, gain some muscle, and get into shape.

He says that 1) he has very little available time, and 2) he’s working out at home – so he wants something he can do with minimal equipment and space requirements.

I tell him that he can do workouts like the one below, three times per week:

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Sample “Minimalist” Training Workout

1a) walking lunges – use KB, dumbbell, or sandbag for resistance – 8 per leg
1b) pull ups – use your doorway pull up bar, one at the park, a tree branch, etc – 1-10+ (do as many reps as you can with good form)

+ repeat for 3 rounds total +

2b) kettlebell or dumbbell press – 5
2b) SAME arm – right into – kettlebell or dumbbell front squat – 5
2c) SAME arm – right into – kettlebell or dumbbell swing – 5

– repeat sequence on other side without rest
– after you complete sequence on BOTH sides, do 10 burpees

+ repeat for 3 rounds total +

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To get into awesome shape, with minimal equipment, space, and time investment.

Literally – he can probably use equipment he already has, train in his garage or back yard, spend no more than 60 minutes per WEEK – and get killer results.

Because the simple truth is that you do NOT need hours per day, lots of fancy equipment, or a gym membership.

You just need dedication, effort, consistency, and a solid plan.

So no excuses – take today’s minimalist workout, get out there, and start working towards those goals!

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

PS – My BRAND NEW minimalist training program is dropping SOON … keep an eye on your email inbox.

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