We have this program we run at our studio called “Lean and Jacked”. It’s a small group of men and women that I have worked with personally a few times per week for the last six or seven years. Our workouts typically would look like this:

1 – “Big” lift – squat, deadlift, or bench (we peak out two three times per year, and use simple periodization to just work towards getting everyone a little stronger each 12-16 week training cycle)

2 – MRT – mix of kettlebell and bodyweight movements typically; where we’re spiking the heart rate for a solid 20 minute bout, but using various weighted movements in specific sequences to do it

We’ve seen dozens and dozens of dramatic body transformations come out of this group.

If you are trying to get both lean and strong and athletic, and transform your physique, all at the same time, I truly think that training like this is THE best way to get it done.

For the last 10 weeks or so though (so crazy to write that, I can hardly believe it honestly), our physical gym location has been closed.

And these guys and gals still have the same goals.

They want to continue to build strength, while staying lean at the same time.

But they don’t have the same access to the heavy weights.

So we’ve had to adapt.

The workouts we’re doing – to stay strong and lean, at the same time – are looking a lot like this:

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15-minute “5-3-1” Bodyweight Time-Volume Workout

from Time-Volume training, new program by Nick Nilsson

*Time-Volume Training is about intelligently using training volume to create overload in muscles. It doesn’t require heavy weight or a gym full of equipment to work. Instead of building muscle with training INTENSITY (i.e. lifting heavy weights to failure with just a few sets), we will build muscle via WORKLOAD (a.k.a. training volume).

The “TIME” part of Time-Volume Training refers to the block of time that you’re working the exercise/muscle group. The “VOLUME” part refers to the work you’re doing within that time block. This method uses basic physiological principles of adaptation to build muscle and strength.

15-minute “5-3-1” Bodyweight Time-Volume Workout

– 5 close grip push ups (beginner / intermediate) OR handstand push ups on wall (advanced)
– 3 assisted chin ups (beginner / intermediate) OR Tactical pull ups (advanced)
– 1 elevated pistol squat per leg (beginner / intermediate) OR regular pistol squat (advanced)

Set your timer for 15 minutes.

You’ll start off by taking no rest at all, moving directly from one exercise to the next.

Once you approach failure on one of the exercises, you’ll then start to take 10 seconds rest in between each exercise…then 20 seconds, etc. if needed.

Get as many rounds as you can in the 15 minute time block.

…and you are done!

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Now. 

My friend and colleague Nick Nilsson created this Time-Volume training program.

He has dozens and dozens more workouts just like this, put into a full program to get you amazing results.

And he’s got far more details and intricacies that make the program work.

But truly, I am 100% on board with the course.

It’s similar in style and philosophy to how I train my peeps.

And I can certainly tell you, the folks in my Lean and Jacked group are getting as good gains as ever.

Many are saying their body feels BETTER, because they’re taking a break from the heavy lifting.

And they are doing it all in their own homes, using minimal, or in some cases zero, equipment, using workouts like the one I outlined for you today.

If you want to get similar gains, check out the Time-Volume Training program at the link below:

=> Time-Volume Training

And here’s to your continued GAINZ!

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

Over the last 10 years or so, in many Tactical Fitness circles, men and women have been doing the “Murph” workout on Memorial Day.

The workout was first made popular by the CrossFit community, who perform many workouts created to honor fallen heroes, commonly called the Hero’s WOD (Workout of the Day).

Navy Lieutenant Michael Murphy was killed in action in Afghanistan on June 28th, 2005.

The workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription.

The movie Lone Survivor was released in 2013, which tells the story of Michael Murphy and his men based off the book written by Marcus Luttrell, the lone surviving SEAL from Murphy’s group.

The Murph is now performed by men and women accross the US on Memorial Day as a fundraiser for the LT Michael P. Murphy Memorial Scholarship Foundation, and to honor all those who have served and sacrificed in the line of duty.

Here’s what it looks like:

1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

*With a 20 lb Vest or Body Armor

It is a brutal workout. But the movements are pretty straightforward, and they can also be tweaked / modified if needed.

The 1 mile runs HAVE to be completed first and last.

Of course, you can run / walk these as needed.

The pull ups, push ups, and air squats can be “partishioned” – the most common strategy being to partition the reps into 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.

The pull ups could also be “scaled down”, and done with assistance like a band. You could even substitute ring rows to scale further.

And the push ups can of course be done with your hands elevated on a box or bench, or from the knees.

The workout can be performed with a weight vest, or without one.

And finally, you can also try a “half Murph” – where you do a 1/2 mile run, 50 pull ups, 100 push ups, and 150 air squats – if you don’t feel ready to attack the whole thing.

Doing the workout, thinking of, and honoring those who served and sacrificed for our country is the main point.

Take the “Murph” Challenge.

And have a thoughtful Memorial Day.

-Forest Vance
KettlebellBasics.net
ForestVanceTraining.com

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14-day Nutrition Reset “pre-release” sale – last call, special pricing ends at midnight: https://bit.ly/14daymetabolicreset

Not being able to lose weight is common, and extremely frustrating.

It’s exactly how I felt when I “retired” from my football career (I played through high school, college, and about two years bouncing around in the NFL).

But after loads studying to figure out what the best approach was going to be fore me – and also getting help from a coach I was working with at the the time at a gym – I was able to lose 64 pounds in 7 months… and keep it off for the last 15 years!

I’ve codified everything into this plan:

=> the “NFL Retirement Diet” (how I lost 64 pounds in 7 months)

The program is both adaptive to you and your specific goals and needs… but we also give you LOTS of sample meals so that you can just plug-and-play, tweak slightly if needed, and rock it out.

There are also three keys the program is built on:

1 – PLAN – Start with planning out your meals. Use the block chart we give you in the 14 Day Metabolic Reset Challenge to figure out how much you need to be eating each day. I also walk through that chart and how to adjust it for your needs and goals in the video training.

Then you can either:

— Build your own meals using the block chart

OR

— Pick meals that you like from the sample meals provided that fit in with your daily targets

2 – SHOP – You have to go the store and get the food you’re going to need.

Seems simple but it’s a new habit many people have to develop. A lot of people are used to not doing much, if any planning when it comes to nutrition… and if you’re trying to lose weight, and build better habits for the long term, this won’t work.

You can’t just fly by the seat of your pants and grab meals out and eat when you feel like it. You have to get, and always have, the food you need on hand, to be able to follow your plan.

3 – PREP – This is where you prepare the food that you are going to eat.

This is another key, because let’s say you’re out working for 10 hours per day. You’re probably going to need to pack at least a couple of meals and one or two snacks.

It doesn’t have to be complex – you can have maybe some veggies and lunch meat and nuts for one meal, a protein bar for another, a piece of fruit for another. Whatever fits into your plan and your blocks.

And develop techniques that make your life easier – hard boil eggs for a few breakfasts all at once, or cook 2x or 3x portions for dinner, and eat leftovers for the next couple of days.

But prepping your food is another key to success.”

Again, I get that not being able to lose weight is common, and extremely frustrating.

If you are frustrated too, give this a try:

=> the “NFL Retirement Diet” (how I lost 64 pounds in 7 months)

And we look forward to working with you!

-Forest and the FVT Team

We are looking for a few dozen more men and women over the age of 40 to join our 14-day nutrition reset program. We’ll give you the meal planning, the workouts, the motivation, and the accountability that you need right now. Click this link, check out the details, sign up and get started today right away: https://bit.ly/14daymetabolicreset

Pictured here is a “2 block” Zone meal:

(This is the meal plan we use as the “base” for our 14-day Nutrition Reset Challenge)

Zone Food Blocks are simply a measurement used to define how much of these macronutrients you should be eating throughout the day.

Each Zone Food Block consists of one block of protein, one block of carbohydrate and one block of fat.

10 to 12 blocks of balanced food is about right for a smaller woman for one day. You’d adjust your daily intake up from there based on gender, body size, activity level, and body comp.

Feel free to experiment with your number of daily blocks and move them around as you see fit. Everyone is different.

For a complete breakdown of the meal plan, to learn how to set up your days for success, for on-going accountability and coaching and more, check out our 14-day Metabolic Reset Challenge at the link below:

=> https://bit.ly/14daymetabolicreset

And look forward to working with you on this! –

-Forest Vance
Master of Science, Human Movement
Certified Fitness Nutrition Coach
KettlebellBasics.net
ForestVanceTraining.com

Have you seen this yet?

28 Day “Ninja Cardioflow” bodyweight workout plan

It’s the “Forbidden Fitness – Secrets of a Modern Day Ninja Warrior” program…

… and it’s perfect if you are stiff, immobile, and/or out of shape, and you want to become “near invincible” in the gym, in the fastest way possible.

Check out this sample  “Ninja Cardioflow” bodyweight workout. When these neurologically challenging movements are performed circuit-style, theyʼll give you a heck of a workout, and burn a boatload of calories in a very short time:

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12 Minute “Ninja Cardio” Flow Workout

Bucket Drops (30 seconds)
Spinal Rocks (30 seconds)
Mountain Climbers (30 seconds)
Spinal Rocks (30 seconds)
Front Lunge (30 seconds)
Spinal Rocks (30 seconds)

Rest approx 60 seconds; repeat for 3 rounds total.

Watch the video that shows you how to do this workout here

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The secret of the ninjaʼs fluid movement and circus freak endurance is well within your grasp.

You’ll get:

– the 28 Day Ninja Cardioflow program (check out a sample workout here) – when these neurologically challenging movements are performed circuit-style — as in Ninja Cardio — they’ll give you a hell of a workout and burn a boatload of calories in a very short time
– Fighting Flexibility – video training on how to get your body moving like a Ninja
– Stick Mobility – if you want more flexible wrists, if too much computer time has you seizing up, get yourself a broomstick and try these drills
– Beyond Push Ups – follow the progression as outlined in the video to explore a wide variety of pushup variations
– Beyond Sit Ups – follow the progression as outlined in the video to explore a wide variety of situp variations
– Ankle Strength – 26 minute video tutorial, sets out to restore the full, healthy range of motion of the ankles

I have reviewed the program, it gets my stamp of approval.

Learn more and order now at the link below:

Forbidden Fitness – Secrets of a Modern Day Ninja Warrior

To your success! –

– Forest Vance
KettlebellBasics.net
ForestVanceTraining.com