The Invincible Body Workout

by admin on May 26, 2015

Over the course of training myself seriously for 20 years now (I started when I was 14) … and 2015 being my tenth year full-time as a fit pro … I have found that a large majority of folks I end up training with, working with, speaking to about fitness or encountering in whatever way, have pretty similar goals.

They are, in a nutshell, to:

– Gain strength and lean muscle
– Lose body fat, stay slim and trim
– Feel great, and keep the aches and pains at bay
– Be ready at any given time to take on a variety of physical challenges – examples would be run a 5k, play pick-up basketball for 45 mins, do 10 pull ups, do a pistol squat, press a half-body weight kettlebell over head, bench press 1.5x your body weight, snatch a 24k KB 100 times in 5 mins, etc

In short – to build the “Invincible Body”!

I mean – how awesome would it feel if you walked around every day, lean, strong, pain free and feeling great, and ready to rock all the physical challenges listed above (and many more) at any time?

Well – it’s VERY possible. And in fact, you can do it training about 30 minutes per day, three or four times per week.

You just have to be specific and intentional about your training, and stick to the plan for the long term.

Here’s an overview of what your training might look like to get the “Invincible Body”:

– Joint mobility and gentle stretching – 5-10 mins EVERY day in the AM
– Foam rolling / self myofacial release – EVERY day, as needed, any time throughout the day
– Dynamic warm up / movement prep – 5-10 mins at the beginning of each training session
– A basic barbell lift – at most training sessions, three or four days per week
– Kettlebell and / or bodyweight exercises – at all training sessions, three or four days per week
– Metabolic-style “finisher” / sprints / etc – at the end of most workouts
– Static stretching / flexibility work – at the end of most workouts / any other time
– Fun / enjoyable activity – on your “off” training days / any other time

Pretty cool, right?

Simple structure, very do-able – yet VERY powerful.

Now if this idea interests you, but you want more specifics, stay tuned. I am putting together a program around this concept of the “Invincible Body”, and it will be available very soon.

But for now, you have an overview of how to get strong, lean, keep the aches and pains at bay, and maintain a decent level of overall fitness at the same time. Think about the concepts we covered in today’s article, and if you have these goals, make sure that you are including everything we covered in the above list in your training.

Train hard, and talk soon -

- Forest

PS - Questions / thoughts / etc?  Put them in the comments section below!

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I am giving away a free copy of my full “Extreme Kettlebell Cardio Conditioning” program today.

It includes 21 “extreme kettlebell cardio” workouts, like this one:

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Set your timer for sixty second intervals. Perform prescribed reps of exercise. Rest period is from the time the set is finished until timer goes off for the next 60 second period. Complete entire workout in this fashion.  

Do 4 rounds of the circuit below:

2 TGU’s/side
20 swings
4 windmills/side
6 rack squats/side
6 burpees

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With the full system, in 42 days, you’ll progressively and systematically build your strength and cardio endurance with kettlebell and body weight – based movements.

These workouts are short – under 30 minutes, some under 20 – and INTENSE.

In fact, I believe these are some of the TOUGHEST kettlebell workouts I’ve ever created.

That’s why I’m going to give it to you for FREE (and it sells every day for $24.95 here – http://kettlebell-circuits.com/) … when you order Mike Gillette’s Psycology of Strength program through THIS link – before tonight at 12 midnight EST.

The Psychology of Strength program will help you strengthen your mind against doubt, fear and worry so that circumstances never keep you from achieving the success you dream of.  It’s a high-quality 2 DVD set.  You can learn more about it by clicking the link below.

To get your free copy of my Extreme Kettlebell Cardio Conditioning program:

1 - Order Mike’s “Psychology of Strength” program through THIS LINK

2 - Email your Clickbank receipt to my assistant at fvtraininfo (at) gmail (dot) com

3 - She will check your receipt and make sure that you have indeed ordered it on MY recommendation (you must click MY link LAST before you order to give FVT proper credit, and for you to qualify for the bonus!) … and will send Extreme KB Cardio Conditioning your way.

Thanks!

- Forest Vance
Level 2 Certified Russian Kettlebell Instructor
ForestVance.com

PS - Some great content on the “Psycology of Strength” stuff this week over on the blog – check out:

=> #1 Quality of Elite Athletes (NOT what you think)

=> I Must Be Hard to Kill

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Got a TOUGH “extreme KB cardio conditioning” workout for you today.

This one is “beat the clock” – style … it’s tough but do-able at the beginning, but as things progress, it gets REALLY tough to keep up.

Give it a try, and let me know how it goes -

 

Extreme Kettlebell Cardio workout #14

(You can get my full Extreme KB Cardio Conditioning program free this week- read to the bottom of this message for details)

– 12 push ups
– 20 one arm KB swings (10 R / 10 L)
– 5 windmills/side
– 8 goblet lunges/side

This workout is done “beat-the-clock” style. So on the minute, every minute, you’ll start a set of a given exercise. Your rest period is the length of time between when you FINISH each exercise and the next 60 second interval starts.

For example – do 12 push ups. If it takes you 30 seconds, you get 30 seconds rest before you start the swings on the next 60 sec interval. If it takes you 10 seconds to do them, you get 50 seconds rest. If it takes you 45 seconds to do them, you get 15 seconds rest. Etc.

Do three to five rounds of the sequence total, using this same work-to-rest ratio.

Watch the video for this workout here:

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If you are looking to get tough as nails – so that you can not only get through brutal workouts like this one, but also so that you can conquer whatever obstacles life throws at you – I highly recommend you pick up a copy of Mike Gillette’s Psychology of Strength program, on sale this week.

I am going through Mike’s program right now, and am SO impressed … that I’m going to hook you up with a free copy of what I think is one of the toughest training programs I’ve created – “Extreme Kettlebell Cardio Conditioning” when you order Psychology of Strength on my recommendation.

With this program, in 42 days, you’ll progressively and systematically build your strength and cardio endurance with kettlebell and body weight – based movements.

These workouts are short – under 30 minutes, some under 20 – and INTENSE.

And you will get it FREE from me when you order Psychology of Strength on my recommendation before this Friday at 12 midnight EST.

To get your free copy of my Extreme Kettlebell Cardio Conditioning program:

1 - Order Mike’s “Psychology of Strength” program through THIS LINK (or any other one in this message)

2 - Email your Clickbank receipt to my assistant at fvtraininfo (at) gmail (dot) com

3 - She will check your receipt and make sure that you have indeed ordered it on MY recommendation (you must click MY link LAST before you order to give FVT proper credit, and for you to qualify for the bonus!) … and will send Extreme KB Cardio Conditioning your way!

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Frequently, folks email in asking about what I do for a workout on a typical day.

So, thought I’d share with you my overall workout “template” – in case you have similar goals, and want to model it.

My current goals are:

– keep the aches and pains at bay
– gain strength and lean muscle
– if needed, be ready at any given time to take on a variety of physical challenges – these days, I don’t need to specialize and be an awesome strength athlete, but I want to be able to say run a 5k, or play pick-up basketball for 45 mins, do 10 pull ups, do a pistol squat, press a half-body weight kettlebell over head, bench press 1.5x my body weight, snatch a 24k KB 100 times in 5 mins, etc.

With that in mind, here is what I’m doing for my workouts currently:

– I do flexiblity and mobility work EVERY day – first thing in the AM when I wake up for 5-10 mins, and for 5-10 mins before every workout
– I do 3-4 days a week of work right now of barbell work, rotating between the “big” lifts each strength day (military press, deadlift, bench press, back squat)
– On the military press and bench press days, I do some extra upper body work – like chins, push ups, direct arm work, etc.
– On the deadlift and squat days, I do some kind of “finisher” (like I’ll show you here in just a sec) – this could be with kettlebells, body weight, whatever
– And on two or three other days I’ll do some kind of conditioning – getting outside is awesome, so try to do that – typically sprints or riding my bike

Cool thing is, this works great because it is regimented and planned, but also allows for some flexibility.

I get my strength work – which NEEDS to be planned over time to get the best results – but I can also “plug in” workouts as “finishers”, and on conditioning days, from different and new programs, and still keep the workouts interesting.

Here is the what I did for a recent workout:

** For more info on the Complete FVT Hybrid Barbell Training system – which incorporates the basic barbell lifts with kettlebell and body weight moves, so that you can build strength, lose fat, feel great and be fit ALL at the SAME TIME – click HERE **

1 – Warm Up (30 sec ea, 2x thru the circuit)

12 body weight squats
6 push ups with rotation
15 jumping jacks
10 leg swings each leg

2 – Strength work

trap bar deadlift – 4×5, work up to 295 on last set
(pair with)
walking lunge, body weight only, 3×8 each leg

3 – Double KB Complex

KB suitcase dead 5
double KB swing 5
double KB clean 5
double KB front squat 5
double KB push press 5

Five rounds of this complex, set KB down and rest about 30 seconds between rounds

So, there is my workout template. It works great to keep me strong, keep the aches and pains at bay, and maintain a decent level of overall fitness at the same time.

Feel free to model and use it to plan your own workouts.

Train hard, and talk soon -

Forest Vance
ForestVance.com

PS - For more info on the Complete FVT Hybrid Barbell Training system – which incorporates the basic barbell lifts with kettlebell and body weight moves, so that you can build strength, lose fat, feel great and be fit ALL at the SAME TIME – click HERE

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Hey!

It’s my birthday today, and we are headed out to lunch shortly, so I’m going to make this message quick :)

First, I wanted to hook you up with a sample deadlift workout I posted up on the blog – I mentioned in the deadlift article / video I posted the other day that I would show you HOW to incorporate the deadlift into your workouts – as in, how to mix it, as well as other barbell lifts, with your kettlebell and bodyweight exercise …

So here’s a sample workout from my Barbell / Kettlebell Hybrid Training program (on sale now as part of the Complete FVT Hybrid Barbell Training System) … this looks somewhat simple on paper, but trust me, it’s POWERFUL for helping you get strong … AND lose body fat … all at the same time:

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Barbell / Kettlebell Hybrid Training Workout A
from the Complete FVT Hybrid Barbell Training System

1 – Three sets, eight reps, as much rest as needed between sets, of:
– Barbell deadlift
– One arm KB press (8 each side)

2 – Three sets, eight reps, rest about 30 seconds between sets, of:

– Alternating reverse lunges
Try to increase weight each set, as you can keeping perfect form etc.

3 – Three sets each, resting AS LITTLE AS POSSIBLE of:

– 15 two hand KB swings
– 5 burpees

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Second, I wanted to remind you that the price for the RKC we are hosting this Sept at FVT is going up tomorrow. This is going to be an AWESOME event, and I am very excited to be hosting the first one EVER in Sacramento at our facility!

You can read more about the event and find a link to register here.

Third, if you are a fit pro, I wanted to give you the heads up about something I’m doing this week over on FVTBiz.com – if you are facing some challenges in getting your business to where you want it to be, this will be SUPER helpful for you – don’t miss it!

=> Let’s Talk …

Okay, that’s it for now. Have a great day, and talk to you soon -

- Forest Vance
ForestVance.com
ForestVanceTraining.com
FVTBiz.com

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Last week, one of my Elite Online Coaching clients told me that their kettlebell clean form needed some work – and sent me a video of themselves doing the move for me to take a look at and give some feedback on. The kettlebell clean is actually one of the hardest of the basic KB moves [...]

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